squats-related stories
Burpees: The Perfect Exercise?
Burpees. The name's not pretty, but the results sure are!
A combination of squat, push-up, and vertical jump, the burpee has a somewhat nasty reputation for being the exercise of choice in prisons. But you should consider adding burpees to your routine for the same reasons inmates might: The burpee requires no equipment and can be done just about anywhere. Plus, it works your entire body, including those important core muscles, while increasing your cardio endurance.
So how do you do a burpee? The basic version is a six count move. Begin in the standing position, then:
- Sit into a squat.
- Kick your feet behind you so you're in a push-up position.
- Lower your chest to the ground.
- Press back up to complete the push up.
- Pull your feet back in so you're in squat position.
- Jump up in the air while clapping overhead.
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!
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.
Beyonce's Workout
Diet & Weight Loss, Fitness, Celebs & Entertainment
Bootylicious pop star Beyonce Knowles has one of the most coveted bodies in Hollywood, so just how does she do it? Beyonce, 28, dances her butt off -- literally. When she's not performing her high-intensity shows, Beyonce is rehearsing for hours at a time. In fact, prior to touring, rehearsals will regularly last for 12-hours, and she spends the entire time dancing in high heels to prepare for the concerts. But that's not all -- Beyonce also admits to doing "regular" workout things like running on the treadmill and doing squats. She reportedly keeps her abs in shape with numerous crunches, bicycle crunches and planks.
But perhaps Beyonce's best workout secret is that she fits exercise into whatever she does. She admits that she tones her butt and glutes by taking the stairs whenever she can, and she spent a recent vacation with her husband Jay-Z jumping on trampolines and jet-skiing in the tropics. But she's not afraid to take some downtime when necessary too. "Either I'm doing absolutely nothing and relaxing -- reading a book, sitting by the ocean and not answering any questions -- or else I'm hands-on and giving 100 percent, working really hard," she says.
And, of course, Beyonce watches what she eats, even trying controversial juice fasts (for which she apologized later) when she needs to slim down in a hurry.
Dorm Room Workout
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| Photo: anyeetx, Flickr |
School's back, and though many will weather this season of change by developing a protective layer of fat called the Freshman 15, you don't have to be one of them -- make fitness a priority this semester, after studying of course.
And while I'm willing to bet your school has a decent gym, you don't even need one -- there are plenty of great workouts you can do in your dorm room, no matter how big or small. Amie Hoff, master trainer for New York Sports Club, recommends a few simple -- and free -- exercises you can do in the comfort of your own space, like:
- Push-ups -- from your desk, but make sure your desk is against the wall for these. If it's not, take them to the floor.
- Bicep curls -- using your text books as weights.
- Tricep dips -- off the bed.
- Squats and lunges -- using your chair for stability.
- Crunches -- with your text books adding extra weight.
- Cardio blasts -- a couple quick sets of jumping jacks and stadium runs will help burn off that cafeteria food.
Can Your Dog Do Squats?
Lots of us go running with our dogs, or count on them to get us up and walking in the mornings. You can definitely get a bit of a workout tossing the tennis ball or Frisbee around with your pup. Heck, there's even dog yoga. But that's as far as a workout with man's best friend can go, right?
Wrong!
Check out this video of a man and his pooch doing a synchronized workout. The dog might have better form than half the people at your gym!
Check out this video of a man and his pooch doing a synchronized workout. The dog might have better form than half the people at your gym!
Jennifer Aniston, Oprah, and Sugar Addiction - Week in Review, December 7 to December 14
Diet & Weight Loss, Fitness, Celebs & Entertainment
If you missed our daily postings this past week, we invite you to take some time to catch up on our prior week's news and gear up for a new week of healthy living information and inspiration.Angelina Jolie and Britney Spears -- Is it training, or are they using a secret ingredient?
One of these guys used to date a celebrity and used to be 35 pounds heavier. Can you guess who it is?
Jacki thinks Jennifer Connelly is getting sucked into the scary skinny Hollywood culture. Take a look and see what you think.
Oprah, now back at 200 pounds, asks "How could this happen again?" Fitz weighs in.
We want everything BIG ... except our bodies. Can we have it both ways? Find out what Jacki has to say.
Squats are a great way to tone up and build a little strength. Have you perfected yours? Watch this video to find out.
Jennifer Aniston has always been a fit celeb. And at 39, it definitely shows! Can you imagine posing in nothing but a tie right before you turn 40?
Got a sweet tooth? Then this won't surprise you at all ... sugar is officially addictive. (But don't let that stop you from trying to quit it. If I can do it, so can you.)
Chasing your kids can keep you busy from dawn to dusk. But is it fitness? What do you think?
Can dark chocolate stop you from gaining this holiday season? And if it can't, what about burning off those extra calories with a hula hoop instead?
Have a great week everyone!
Slim your hips with these 3 moves
Hips are one of those weird body areas where you want a little curve, but not too much. With the right exercises, you can keep your hips toned and dead sexy. Shape magazine has three moves that target your hips. The moves all use some special equipment, so you might not be able to do them at home. But keep them in mind for your next visit to the gym.- Side-lying leg lift. This move that works your outer hips uses an ankle cuff and a low-cable pulley.
- Machine squat. This variation on a squat, using a hip abductor machine, works your outer thighs.
- Standing side leg lift. A cuff and a low cable pulley are also used in this move that works your inner thighs and outer hips.
Kelly Ripa gets ripped with these 6 moves
Fitness, Celebs & Entertainment
Kelly Ripa looks pretty darn great. Kelly's fit frame has graced the cover of not one, but two fitness magazines. (Though I don't understand why Shape magazine air-brushed Kelly's cute outie belly-button and made it an innie.)Now, you can try these six moves that help keep Kelly in shape:
- Triceps can-can. Like Kelly, this move is a little quirky and a lot of fun. But it definitely works your triceps, quads, and abs, too.
- Leg raise. You'll need a counter or tall chair for balance with this move, which works your butt and outer thighs.
- Thigh dancing. Definitely unusual, Kelly swears this move works her quads, butt, and abs. We've even got her on video doing this move.
- Pretzel. You'll need some balance and flexibility to do this move, which works your butt, thighs, and abs.
- Squat with ball squeeze. If, like Kelly Ripa, you're a parent, you probably have more than your fair share of sports balls around the house. Put one of them to use with this move that works your legs, butt, and inner thighs.
- Rolling crunch. Put a new twist on the standard crunch with this move.
Get jacked!
Diet & Weight Loss, Fitness, Nutrition & Supplements, Men's Health
If your goal is to get jacked, resist the urge to only focus on your vanity muscles. Though it may seem like hitting the gym every night and performing a bunch of bicep curls and tricep press-downs will help build the buff bod you're yearning for, by following this approach you're actually doing yourself a disservice.
Aside from the fact that an imbalanced physique is at greater risk of injury, focusing only on these smaller muscle groups deprives your body of its full release of testosterone. Because such a large percentage (60 percent) of your overall muscle can be found in your legs and back, working these areas will actually benefit your whole body. And, when you tax these larger muscle groups, your body releases greater amounts of natural growth hormone, causing you to grow all over.
So, the next time you're at the gym, rather than hammering out your umpteenth set of dumbbell curls, try performing some sets of deadlifts and squats. Your body -- even your vanity muscles -- will thank you with the muscle growth you've been hoping for.
Working in the Workouts: Kids can count your reps
My daughter loves to count. She can get beyond 20 these days. "Helping" is another thing she adores. "Mommy, I help you cook." "Mommy, I help you fix that." And on, and on.So I was delighted to come across a great tip today that makes use of both of these favorite activities. It comes from a special section of Workouts for You devoted to exercising with kids. Most of the ideas on the list are actually things I've written about in this series already. But here's the new one: involve your kids while you strength train at home by letting them count your reps out loud for you and/or clock your rest time in-between sets. You can incorporate the task into doing a few push-ups or sit-ups or while using dumb bells. Squats or leg lifts too.
Sometimes our old brains forget the simple things kids find fun. And it's a big bonus when that fun truly translates to "Mommy, I help you work out!" And it's the truth!
You've got squat
I, for one, know that it's a struggle to fit my day into the number of hours I'm awake. Between work and bills and chores and spending time with my son, there just isn't a spare minute left. It's important to carve out time for exercise even in the busiest of schedules. But if you find that you aren't exercising as much as you'd like, try finding ways to multitask.Fitsugar has some great multitasking ideas for fitting squats into your day. Loading the dishwasher? Squat instead of bending at the waist. The same method can be used when pulling clothes from the dryer. Will you look a little silly doing squats while doing chores? Yep. You absolutely will look a little ridiculous. But, who cares? If anyone chuckles at your unusual moves, just wait until you've got killer thighs from all those squats and see who's laughing then.
Look sexy in shorts
Today my son and I visited the driving range and there was a woman about my age wearing some pretty short shorts. I'm in my mid-30s, so I don't deem those very age appropriate anymore. But, on second glance, the woman looked darn good in those shorts. So, I quickly erased my judgment and decided that if she's got it, she might as well flaunt it. Fitness Magazine has some tips from personal trainer, Jackie Warner -- star of Bravo's Work Out -- on how you can get your body in perfect shape for shorts. The beginner moves include the plie squat, the donkey kick, and the curtsy lunge. The combination of these three moves will work all the muscle groups that will keep you looking sexy in shorts -- the abs, glutes, hamstrings, and quads. The workout also includes intermediate and advanced twists on the beginner moves.
Exercises to keep you in balance
Who couldn't use a little more grace in their life? Balance and stability exercises are particularly important for healthy aging, but everybody can benefit from balance exercises. Women's Health magazine shares a great balance routine you can add to your workouts a few times each week:- Single-Leg Reach. Stand with your weight on your left leg and your knee slightly bent. Slowly lift your right leg behind you and hold for two seconds. Do six reps on each leg.
- Single-Leg Squat. Stand on your right leg and lift your left foot slightly off the floor. Slowly sit as if you were sitting. Start with six reps on each side and gradually work up to 12 reps. (I tried this one and it's hard to get the motion down. I used a chair to stabilize myself until I got the hang of it.)
- Hop with Stabilization. Stand on your right foot then hop forward 12 to 18 inches, landing on your left foot. Hold the position for a few seconds, then hop backward and land on your right foot. Work up to 12 reps.
20 "no excuses" exercises
Sometimes, we're our own worst enemies. We can come up with hundreds of excuses to not exercise. "It's raining outside." "Gyms are too expensive." "I don't want to buy/don't have room for fitness equipment." The list of excuses can go on and on. But there is one reason to exercise that totally trumps any excuse you can come up with: your well-being. Exercise will improve your health, boost your energy, help achieve/maintain a healthy weight, reduce your risk of many chronic conditions, and manage your stress level. Lauren from laurensfitness.com gives us a list of 20 exercises you can do -- without equipment, without a gym membership, and without weights. She walks you through different varieties of squats, lunges, push ups, and dips. Though Lauren admits it's not the ideal workout, it will do in a pinch. So even if you're busy or whatever other I-can't-exercise reasons you can come up with, this is a workout you can do... no excuses.
