exercise-related stories
The Truth: How to Grow Big Biceps
Fitness, Men's Health, Guys' Guide
Photo: jcoterhals, flickr
Welcome to Part One of an on-going series where I'll reveal some of the most popular 'muscle misconceptions' that may be holding your body back -- so you can get bigger, stronger and faster in less time. To get things started, we'll start with the most popular muscle for men: the biceps. Bigger, fuller biceps may be the prize trophy every guy wishes they had hiding under their sleeves, but most guys go about earning them the wrong way (which is why so few men have a pair to be proud of). Here's what you need to know in order to get them to grow!
Shake Weight: Gives You a Total-Body Workout in Six Minutes?
Fitness, Reviews & Products, We Tried it
If you haven't already seen the infamously hilarious Shake Weight commercials (check it out below), or seen celebrities like Ellen DeGeneres and Queen Latifah poking fun at the weight-lifting product, we'll clue you in. The Shake Weight for women is an "As Seen on TV" 2.5-pound dumbbell-like product with spring-action that supposedly targets your biceps, triceps, shoulders and chest, and claims you'll only need to work out six minutes a day to get the full muscle-toning benefits.
The men's commercial, seemingly aimed at wannabe bodybuilders, asks, "Would you like to get your arms ripped? Your shoulders pumped and your chest sculpted ... Do you hate working out for hours at the gym with big, bulky equipment, or boring, slow dumbbells?"
The Shake Weight for women commercial, meanwhile, is aimed at fans of Michelle Obama's arms. "Work out your entire upper body in just six minutes a day," the ad touts. "You'll get arms you'll be proud to show off. Feel free to go sleeveless."
The commercials go on to explain these claims are possible because of "dynamic inertia." The manufacturers assert that if men use the Shake Weight for just one minute it's equivalent to doing 240 repetitions of regular weight-lifting. For women, the commercial explains, "Scientific studies at a prestigious University prove that the Shake Weight increases upper-body muscle activity by 300 percent compared to traditional weights." All that for a price tag of $19.95 (plus shipping) for the ladies' version or $29.95 (plus shipping) for guys.
Teenage Obesity: The TV Isn't To Blame
Photo: Getty
Of course, if obesity isn't caused by a reduction of calories being burned off, the only other logical explanation is that it's caused by an increase in the calories being consumed -- we're getting just as much activity as we did before, but it's simply not enough to make up for all the extra food we're consuming. In fact, other experts argue that the surge in obesity levels in youngsters is caused by food alone -- exercise habits don't even factor into the equation.
Hey, nobody's saying that exercise isn't important -- it's definitely an essential part of a healthy lifestyle. But when it comes to obesity levels in teenagers, it seems the problem starts at the dinner table, not the couch.
Many people are also pointing fingers at school lunches -- students in Chicago can fill up on nachos five days a week.
Leslie Sansone
Diet & Weight Loss, Fitness, Weight Loss, All Workouts
Leslie Sansone is the creator of the popular Walk At Home fitness program that encourages people of all shapes and sizes to get up off the couch and lose weight by walking. Since her videos started selling on QVC back in 1987, Sansone has stuck to the idea that anyone can exercise.
Leslie Sansone believes that walking -- a simple activity that almost anyone of any fitness level can do -- can lead to weight loss and a healthier, more active lifestyle. The perky, energetic mother of three aims to show everyone that, regardless of your current size, you can change your life.
Leslie Sansone believes that walking -- a simple activity that almost anyone of any fitness level can do -- can lead to weight loss and a healthier, more active lifestyle. The perky, energetic mother of three aims to show everyone that, regardless of your current size, you can change your life.
What began as a few classes in church halls has become an exercise sensation, with Leslie Sansone producing more than 100 workout DVDs and several infomercials. She has also written several books, including "Walk Away the Pounds."
Walk At Home is a system that allows you to choose the number of miles you want to walk without leaving your living room. Levels range from gentle to Power Walk, but all of your muscles are engaged in the activity to give you more of a workout than you'd get by taking a stroll. Sansone says that walking will not only help you lose weight but also help to combat the illnesses associated with obesity -- all from the privacy of your home.
Want to start a walking plan? Try AOL Health's beginner's walking tips.
Kettlebell Workout
A kettlebell workout is done with a kettlebell or traditional Russian weight used for strength training. The kettlebell, typically made from cast iron, can weigh as little as 10 pounds or more than 100 pounds and looks like a large cannonball with a handle on top. Called "one of the most effective means of strength development" by the Soviet armed forces, kettlebell workouts have been popular in Russia for decades and have recently caught on in the U.S.
There are numerous benefits from kettlebell workouts. Training with kettelbells builds strength without adding bulk by allowing users to develop lean muscles. Kettlebell workouts also increase explosive power, agility and stamina. Those who want to outfit their home gym without too much expense often turn to kettlebells, too. Just one or two kettlebells can replace tons of other equipment like weights, barbells, dumbbells and cardio machines.
Kettlebell workouts are effective for toning the entire body because multiple muscle groups are engaged throughout each exercise. These workouts can be customized to different fitness levels, but beginners should work with an experienced instructor to make sure they are using correct form. Like any other piece of exercise equipment, kettlebells that are used incorrectly can cause injuries.
Basic kettlebell moves include the swing, high pull, snatch, overhead press and Turkish get-up. Classic kettlebells can be purchased online and range in price from $47 to $218 each.
When you're ready to begin using kettlebells, you can pull together your own kettlebell workout.
There are numerous benefits from kettlebell workouts. Training with kettelbells builds strength without adding bulk by allowing users to develop lean muscles. Kettlebell workouts also increase explosive power, agility and stamina. Those who want to outfit their home gym without too much expense often turn to kettlebells, too. Just one or two kettlebells can replace tons of other equipment like weights, barbells, dumbbells and cardio machines.
Kettlebell workouts are effective for toning the entire body because multiple muscle groups are engaged throughout each exercise. These workouts can be customized to different fitness levels, but beginners should work with an experienced instructor to make sure they are using correct form. Like any other piece of exercise equipment, kettlebells that are used incorrectly can cause injuries.
Basic kettlebell moves include the swing, high pull, snatch, overhead press and Turkish get-up. Classic kettlebells can be purchased online and range in price from $47 to $218 each.
When you're ready to begin using kettlebells, you can pull together your own kettlebell workout.
An Appetite Suppressant You Already Eat, 10 Funniest Workout Videos and More: Links We Love
Like a hefty helping of tomatoes with your meal? Then you're in luck. A new study from the UK's Reading University shows that tomatoes may help control hunger.
If you thought BPA was only hiding in your plastic, here's a health update: the December 2009 issue of Consumer Reports tells us BPA is in a variety of name-brand canned food items including Progresso Vegetable Soup and Campbell's Condensed Chicken Soup.
Now for a light-hearted link we love: 10 workout videos to get you LOLing at your desk, if not well, exercising. Hey, laughter burns calories too.
If you thought BPA was only hiding in your plastic, here's a health update: the December 2009 issue of Consumer Reports tells us BPA is in a variety of name-brand canned food items including Progresso Vegetable Soup and Campbell's Condensed Chicken Soup.
Now for a light-hearted link we love: 10 workout videos to get you LOLing at your desk, if not well, exercising. Hey, laughter burns calories too.
Weight Lifting
You know that you need to add weight-lifting to your workout routine but you may not be sure which routine is best.
Just like any other time you start a fitness program, you'll want to start out slowly.
First, you'll need to start with one or two sets of eight to 12 repetitions. If you're older, injured or unsure of your strength you can do 10 to 15 reps with less weight. When you can lift a weight eight to 12 times and it gets harder to lift during the last rep, you'll want to add a little weight and decrease the reps.
Even if you're a seasoned weight-lifting veteran, alternating the workouts is key. You shouldn't do arm workouts and shoulders exercises on consecutive days. You should avoid working on legs consecutively, too. It's important to vary how you're focusing on strengthening different muscles. For instance, you may want to start by isolating the shoulders. At your gym you can do an overhead press, lateral raise or front raise to work on this body part. Start with two sets of eight to 12 repetitions.
Other parts of this workout might include strengthening the chest via the bench press, chest press machine or push-ups. You can work on your back as well in a seated row machine. To build your biceps you can work on bicep curls, hammer curls and concentration curls using hand weights. As for the triceps? You can do tricep extensions.
As you alternate days to work on your lower body, you can try squats, lunges, leg-press machines, deadlifts or calf raises. As for the abdominals, there are always crunches, oblique twists and pelvic tilts.
If you begin your weight training regimen at your health club, the fym should have staff to supervise and answer specific questions.
Now that you've got your weight-lifting routine set, check out That'sFit's cardio workouts.
Just like any other time you start a fitness program, you'll want to start out slowly.
First, you'll need to start with one or two sets of eight to 12 repetitions. If you're older, injured or unsure of your strength you can do 10 to 15 reps with less weight. When you can lift a weight eight to 12 times and it gets harder to lift during the last rep, you'll want to add a little weight and decrease the reps.
Even if you're a seasoned weight-lifting veteran, alternating the workouts is key. You shouldn't do arm workouts and shoulders exercises on consecutive days. You should avoid working on legs consecutively, too. It's important to vary how you're focusing on strengthening different muscles. For instance, you may want to start by isolating the shoulders. At your gym you can do an overhead press, lateral raise or front raise to work on this body part. Start with two sets of eight to 12 repetitions.
Other parts of this workout might include strengthening the chest via the bench press, chest press machine or push-ups. You can work on your back as well in a seated row machine. To build your biceps you can work on bicep curls, hammer curls and concentration curls using hand weights. As for the triceps? You can do tricep extensions.
As you alternate days to work on your lower body, you can try squats, lunges, leg-press machines, deadlifts or calf raises. As for the abdominals, there are always crunches, oblique twists and pelvic tilts.
If you begin your weight training regimen at your health club, the fym should have staff to supervise and answer specific questions.
Now that you've got your weight-lifting routine set, check out That'sFit's cardio workouts.
Exercise: Can You Workout Too Much?
Photo: JC Rojas on Flickr
If you think you might be guilty of over-exercising, ask yourself a few important questions. Do you seem to spend most of your free time at the gym? Have your sleep patterns changed? Do you seem to be more susceptible to illness than others? Do you suffer from more aches and pains than usual? If the answers to most of these are a yes, it could be your body's way of telling you to slow down.
Instead of working out more, work out better with tips from this celeb trainer.
Prevent Diabetes with Diet and Exercise
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
The number of Americans with diabetes has tripled since 1980, and as many as 95 percent of those diagnosed have Type 2 diabetes -- the kind that is often triggered by obesity. Diabetes and its precursor, pre-diabetes, have reached epidemic levels in this country. Sadly, it looks like this trend will continue to grow, as nearly one in five people has pre-diabetes.
These are sobering statistics, but there is good news. You can avoid these two conditions by making easy but significant lifestyle changes. This is the premise of my new book (co-authored by endocrinologist John J. "Jack" Merendino, Jr. and nutritionist Janis Jibrin) "The Best Life Guide to Managing Diabetes and Pre-Diabetes," out Tuesday, November 3.
To reduce your risk, use the following strategies:
The number of Americans with diabetes has tripled since 1980, and as many as 95 percent of those diagnosed have Type 2 diabetes -- the kind that is often triggered by obesity. Diabetes and its precursor, pre-diabetes, have reached epidemic levels in this country. Sadly, it looks like this trend will continue to grow, as nearly one in five people has pre-diabetes.
These are sobering statistics, but there is good news. You can avoid these two conditions by making easy but significant lifestyle changes. This is the premise of my new book (co-authored by endocrinologist John J. "Jack" Merendino, Jr. and nutritionist Janis Jibrin) "The Best Life Guide to Managing Diabetes and Pre-Diabetes," out Tuesday, November 3.
To reduce your risk, use the following strategies:
- Maintain a healthy weight. Many of the same weight-loss tips I recommend in "The Best Life Diet," such as eating regular meals and snacks and avoiding certain foods that trigger weight gain, also work for fighting diabetes. That's because being overweight or obese significantly increases your risk for pre-diabetes and diabetes. In fact, people who carry their weight around their middles are most at risk for the disease. In one study, people who had the largest waistlines were 10 times more likely to have diabetes than those who had the smallest. To find out your waist circumference, take a measuring tape and wrap it around your bare abdomen just above your pelvic bone. The tape should be snug, but not pressing into your skin. Exhale a little and measure. The healthy cut-off: Men should be less than 40 inches; women should be less than 35. (If you're of Asian heritage, the numbers are 38 for men and 33 for women.)
Best Breakfast, Signs You Exercise Too Much and More: Twitter Finds
Overwhelmed by all of the "Follow Friday" recommendations on Twitter? Each week AOL Health's Twitter alias Healthpop and That's_Fit search the Twittersphere for the greatest diet and fitness Twitterers, and each week, we'll highlight the best-of their best tweets (no Twits here).
kerigans
ThatsFitca
SELFmagazine
lemondroptweets
Got any great advice for our Fit Follow Friday post? Give us a shout on Twitter and let us know all about it!
kerigans Just had my oatmeal made with LF milk, egg whites for extra protein, cinnamon and ground flax. Perfect way to start the day!!!
SELFmagazine What cool, crunchy snack is good for your figure... and your face? http://tinyurl.com/yz8err5
lemondroptweets What do you think about the new "trend" of mags using "plus-size" models? We like @marieclaire's "no fuss" style: http://bit.ly/3gLA2F
Got any great advice for our Fit Follow Friday post? Give us a shout on Twitter and let us know all about it!
Get More Energy: Five Tibetan Rites Giveaway
Obsession with youth is not only the plague of modern society. In the 1930s, a retired British army officer stumbled upon a remote monastery in the Himalayas where the monks were rumored to have found the fountain of youth. Amazed by their age-defying health and energy, he attributed their vitality to a series of yoga-like postures they practiced daily – as had generations of monks for thousands of years. These Five Tibetan Rites are believed to work by stimulating and balancing energy centers in our bodies called chakras that correspond to each of our endocrine glands. "They're like electricity transformers, receiving and regulating energy and transmitting it throughout the body," explains Sydney-based Carolinda Witt, who's been teaching the rites for more than seven years.
Witt says practicing The Five Rites is like flicking these energy switches to ON. And they're easy to do. In fact, she's made modifications that focus on breathing and building core strength so you don't have to be a veteran yogini to get yourself, well, turned on. Plus, it's yoga, so you'll create a leaner, stronger body! Start with three repetitions of each posture daily and in order. Add two per week until you're doing 21 in about 10 minutes. When you finish each move, pause and take three energy breaths. The directions are below.
Rite #1: Spinning
Harmonizes chakra spin rates. Improves balance, focus and coordination.
Rite #2: Modified Leg Raise
Strengthens and tones the core, hips, lower back, legs and neck.
Stretching Exercises for Sore Muscles
Photo: lululemon athletica, Flickr
I like to call flexibility training -- or stretching -- the ugly stepsister of the exercise world because everyone seems to overlook it until it's too late. Eventually you strain or sprain something or you're so stiff from step class that you want to cry. I teach yoga and Pilates, and my favorite party trick is stretching my left heel over my head and feeding myself a little snack between my toes. I know, I know, it grosses out my husband, too. For many people, however, stretching does not come easily. But being limber is not just about impressing (or horrifying) people at cocktail parties, is an essential part of being truly fit.
Three general things make up your flexibility potential:
- Age (younger folks are more flexible)
- Gender (women are typically more supple)
- Climate (Muscles are far more pliant in warmer temperatures)
Arm Workouts for Biceps and Triceps
The upper arm is comprised of your biceps muscle (spanning the front of your upper arm) and your triceps (span the rear of your upper arm). Think of these two opposing muscle groups as the Hatfields and the McCoys: the biceps are always trying to bend the arm, while the triceps want to straighten it. This may seem like a contentious relationship, but it's actually a pretty balanced one that allows you to do things like hammer nails, carry heavy grocery bags and toss a ball. Strong arms also protect your elbows from injuries like tennis elbow and that annoying soreness you get from lugging around an overstocked purse with a straight arm. And of course, there's also the babelicious factor to consider. Would Jennifer Aniston, Madonna or Janet Jackson have such killer bods if they weren't sporting a gorgeous set of guns?
To get your arms in shape, try this biceps workout. Click through the photo gallery below for step-by-step arm-toning exercises.
Here's all you need to know to work out and sculpt your own pair of gloriously toned arms.
Once you embrace the thought that strengthening your arm muscles will make them look toned and sexy rather than chunky and unfeminine, you'll be pleasantly surprised at how easy it is to get results. Arms are one of those body parts that respond quickly to training (especially the triceps) because they're typically under-worked in everyday life compared to say, your legs. Expect to see results -- possibly even dramatic results -- in about six weeks.
Because your elbow opens and closes like the hinge of a door, most arm exercises are pretty straightforward so there's very little chance you'll injure yourself while doing them. Even newbies won't have any trouble mastering the moves. That said, always be sure to keep your ab muscles firm while your arms are moving to protect your lower back and always lift slowly and with control so your elbows never snap or "lock".
Do this arm routine 2 to 3 times a week with at least one day of rest in between. All you'll need is an exercise band or tube that creates enough resistance, or force, to challenge you within 8 to 15 reps plus a sturdy chair so you can do this routine anywhere. Start with one set of 8 to 15 reps of each exercise; when you can do 15 reps easily, either switch to a heavier band, up it to two sets per exercise or graduate to the more challenging version of the move.
When you're ready to try something new, consider switching to dumbbells. The same movements feel completely different when you're pumping iron versus pumping rubber. And when you're ready for a more creative spin on these basics, check out an upper body toning classes at your gym or an arm training DVD.
To get your arms in shape, try this biceps workout. Click through the photo gallery below for step-by-step arm-toning exercises.
Here's all you need to know to work out and sculpt your own pair of gloriously toned arms.
Once you embrace the thought that strengthening your arm muscles will make them look toned and sexy rather than chunky and unfeminine, you'll be pleasantly surprised at how easy it is to get results. Arms are one of those body parts that respond quickly to training (especially the triceps) because they're typically under-worked in everyday life compared to say, your legs. Expect to see results -- possibly even dramatic results -- in about six weeks.
Because your elbow opens and closes like the hinge of a door, most arm exercises are pretty straightforward so there's very little chance you'll injure yourself while doing them. Even newbies won't have any trouble mastering the moves. That said, always be sure to keep your ab muscles firm while your arms are moving to protect your lower back and always lift slowly and with control so your elbows never snap or "lock".
Do this arm routine 2 to 3 times a week with at least one day of rest in between. All you'll need is an exercise band or tube that creates enough resistance, or force, to challenge you within 8 to 15 reps plus a sturdy chair so you can do this routine anywhere. Start with one set of 8 to 15 reps of each exercise; when you can do 15 reps easily, either switch to a heavier band, up it to two sets per exercise or graduate to the more challenging version of the move.
When you're ready to try something new, consider switching to dumbbells. The same movements feel completely different when you're pumping iron versus pumping rubber. And when you're ready for a more creative spin on these basics, check out an upper body toning classes at your gym or an arm training DVD.
Shoulder Workout: A Step-by-Step Guide
When you move your arms in virtually any direction, your shoulders (a.k.a. deltoids) are either in charge or, at the very least, involved. The ingenious design of your shoulder joints makes the shoulders one of the most mobile, versatile muscle groups in your body. It also makes it one of the most vulnerable. Fortunately, if you commit to doing some basic shoulder training on a regular basis you'll keep your "delts" strong and supple and have a better chance of staying injury-free. It'll help balance out your body's curves too. Want to slim your hips? Chiseled shoulders broaden the upper body and polish your posture, creating the illusion that you've shrunk and reshaped your hips. Plus, firmed up shoulders look killer in tank tops. To get your shoulders in shape, try exercises.
Click through the photo gallery below for our step-by-step workout guide.
Ideally, you should own three sets of dumbbells for shoulder work; typically 3, 5 and 8-pounders. When you first try the accompanying shoulder routine, start with your lightest weight. Do 1 set of each move, 8 to 15 sets per set, 2 to 3 times a week. Once you can easily complete 15 reps of an exercise, move up to the next heaviest weight or try the "challenge yourself" version. Rest assured that going heavier won't bulk you up -- we promise. On the contrary, it'll help you shape, tone and strengthen your shoulder muscles a lot quicker than sticking with a weight that's too light to have an impact.
Mistakes to avoid: Don't arch your back as you lift and keep the movement in control so you don't rock back and forth to help lift and lower the weight. To avoid shoulder and neck pain, don't clench your teeth, hitch your shoulders up, or drop your chin to your chest. Keep these technique pointers in mind and you'll create a beautiful pair of shoulders with minimal risk of doing any damage. (If you tend to have chronic shoulder pain, consult with your doctor or physical therapist before you do these moves.)
Shoulders benefit from a bit of variety so change up your routine every month or so by doing 1 to 2 workouts with exercise bands or by tossing in a set or two on the shoulder press machine at the gym. Yoga is surprisingly good at toning and redesigning shoulders because so many upper body poses depend on them to move and support the entire body. Swimming, especially the crawl stroke, is also a good shoulder shaper.
Click through the photo gallery below for our step-by-step workout guide.
Ideally, you should own three sets of dumbbells for shoulder work; typically 3, 5 and 8-pounders. When you first try the accompanying shoulder routine, start with your lightest weight. Do 1 set of each move, 8 to 15 sets per set, 2 to 3 times a week. Once you can easily complete 15 reps of an exercise, move up to the next heaviest weight or try the "challenge yourself" version. Rest assured that going heavier won't bulk you up -- we promise. On the contrary, it'll help you shape, tone and strengthen your shoulder muscles a lot quicker than sticking with a weight that's too light to have an impact.
Mistakes to avoid: Don't arch your back as you lift and keep the movement in control so you don't rock back and forth to help lift and lower the weight. To avoid shoulder and neck pain, don't clench your teeth, hitch your shoulders up, or drop your chin to your chest. Keep these technique pointers in mind and you'll create a beautiful pair of shoulders with minimal risk of doing any damage. (If you tend to have chronic shoulder pain, consult with your doctor or physical therapist before you do these moves.)
Shoulders benefit from a bit of variety so change up your routine every month or so by doing 1 to 2 workouts with exercise bands or by tossing in a set or two on the shoulder press machine at the gym. Yoga is surprisingly good at toning and redesigning shoulders because so many upper body poses depend on them to move and support the entire body. Swimming, especially the crawl stroke, is also a good shoulder shaper.
Exercise Reduces Breast Cancer Risk
Photo: AP
A recent review of 954 studies sponsored by the World Cancer Research Fund and the American Institute for Cancer Research found that exercise, healthy eating and keeping weight under control can help prevent nearly 40 percent of breast cancer cases in the United States.
The study notes that exercise, in particular, may help reduce breast cancer risk not only by strengthening the immune system but also positively affecting hormones in postmenopausal women and helping with weight loss. Being overweight puts you at an increased risk for developing breast cancer because fatty tissue produces hormones and growth factors, such as estrogen and insulin, which may promote cancer development. Recommendations for exercise, which are echoed by the American Cancer Society, include being physically active for 30 minutes a day.
