In today’s digest we bring you articles on 5 EXERCISES FOR TIGHTENING DIFFERENT MUSCLES IN YOUR STOMACH, Lose Belly Fat Fast With This Exercise Routine, 7 WAYS TO LOSE THOSE LOVE HANDLES and 10 Best Triceps Exercises That Will Seriously Work the Back of Your Arms. Hope you enjoy them…
5 EXERCISES FOR TIGHTENING DIFFERENT MUSCLES IN YOUR STOMACH
Excessive weight in the stomach area is the first thing people notice in those who have recently gained on weight. Perhaps your stomach’s volume or the stomach fat on your sides has increased because you spend too much time on your computer and lead a sedentary life? Don’t worry, because the illustrations below will help…
Excessive weight in the stomach area is the first thing people notice in those who have recently gained on weight. Perhaps your stomach’s volume or the stomach fat on your sides has increased because you spend too much time on your computer and lead a sedentary life? Don’t worry, because the illustrations below will help you to burn unwanted fats easily. These targeted exercises are practiced and developed by the actor and fitness model Adrian James.
Lie down on a fitness mattress, put your hands under your butt and lift the upper part of your back. Straighten your legs and start criss-crossing them over one another.
While lying on a fitness mattress, shift your right foot onto your left knee, raise your back and bring your left elbow and right knee together. Switch the position of your legs and elbows and repeat the exercise.Continue on next page
While lying on a fitness mattress put your hands up by your temples, bend your knees and start lifting your upper back.
Lie down on a fitness mattress with your upper back raised and your legs straight out in front of you. Start alternately lifting your legs up and down.
Lie down on a fitness mattress, bend your knees, raise your head and your back, place your arms on your sides and start touching your feet with your fingertips (left hand-left leg, right hand-right leg).
5 EXERCISES FOR TIGHTENING DIFFERENT MUSCLES IN YOUR STOMACH was originally published at http://www.trainhardteam.com/5-exercises-for-tightening47/
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Lose Belly Fat Fast With This Exercise Routine
The Difference Between Visceral Fat and Subcutaneous Fat Visceral fat hangs out in and around your internal organs. It’s known to secrete a variety of proteins that trigger inflammation and affect your body’s hormone levels, and it can increase your risk for a variety of conditions (but more on this later). For this reason, some…
The Difference Between Visceral Fat and Subcutaneous Fat
Visceral fat hangs out in and around your internal organs. It’s known to secrete a variety of proteins that trigger inflammation and affect your body’s hormone levels, and it can increase your risk for a variety of conditions (but more on this later). For this reason, some experts actually call it “active fat.” That’s in contrast to subcutaneous fat, which sits directly underneath your skin and mostly acts as an energy reserve without strongly influencing health, Dr. Eckert-Norton says.
How Excess Belly Fat Can Increase the Risk of Diabetes Complications
So what are those conditions that belly fat influences? The first and most notable one for anyone with diabetes is insulin resistance, she says. One of the many factors at play is retinol-binding protein 4 (RBP4), a compound that visceral fat cells secrete that dulls the body’s sensitivity to the hormone insulin and encourages the development and progression of type 2 diabetes and its complications, according to past research.
Meanwhile, recent research shows that excess belly fat can significantly increase the risk of cancer all on its own. For instance, in a study published in August 2017 in the journal Oncogene, visceral fat cells were found to produce high levels of a protein called fibroblast growth factor 2, or FGF2, which can trigger cancer formation. What’s more, it’s important to remember that visceral fat sits right next to (and even inside of) your organs, meaning that it can directly affect the health and function of your liver, heart, and lungs.
While diabetes in and of itself is associated with poor COVID-19 health outcomes, heart disease is another important risk factor in coronavirus mortality, according to a study published in the Lancet in March 2020.
Do You Have Too Much Belly Fat? A Simple Way to Find Out
The easiest way to gauge your belly fat levels and risk of abdominal-obesity-related conditions is to measure the circumference of your waist at the top of your hipbones. According to a statement published in the journal Circulation by the American Heart Association and the National Heart, Lung, and Blood Institute, measurements greater than 35 inches in women and 40 in men denote abdominal obesity and chronic health risk.
Why Exercise Might Be More Important Than Cutting Calories for Losing Belly Fat
While everything from slashing stress to eating fewer processed foods has been shown to help combat belly fat, exercise is one of the best things you can do to reduce weight in this area and live healthier with diabetes, says Pat Salber, MD, an internist and the founder of The Doctor Weighs In, who’s based in Larkspur, California.
She notes that in a meta-analysis published in the journal PLoS One, exercise was found to significantly lower people’s visceral fat levels, even if they didn’t cut calories. What’s more, when it comes to the best forms of exercise for improving insulin sensitivity, immunity, and overall health, research suggests that high-intensity strength training is where it’s at.
What Research Says About the Benefits of High-Intensity Strength Training
For instance, according to a study published in February 2015 in the journal Obesity, when researchers at the Harvard School of Public Health followed 10,500 men for 12 years, they found that, minute per minute, strength training targeted belly fat better than cardio did. And in a study in the Internal Journal of Cardiology, high-intensity resistance training was found to be significantly better at reducing visceral fat levels and preventing symptoms in people with metabolic syndrome compared with more endurance-based workouts. Metabolic syndrome is a cluster of conditions, including hypertension, hyperglycemia, excess belly fat, and abnormal cholesterol or triglyceride levels.
Think you don’t have time to reap the potential benefits of exercise? Not true. “The beauty of high-intensity workouts is that the total amount of time to achieve fitness benefits is shorter than working out at lower intensities,” Dr. Salber says.
What People With Diabetes Should Know Before Giving It a Try
Don’t worry: High-intensity resistance exercise is all about moving your body in a way that feels challenging to you, and it doesn’t have to be high-impact. Remember, it’s important to keep your feet safe, and pounding the pavement or gym floor with high-impact exercise can increase your risk of cuts, blisters, and infection. No one wants that.
The best way to structure high-intensity resistance exercise depends on your current fitness level. After all, the fitter you are, the more weight you can move with each rep and the less you need to rest between sets. But as a general rule of thumb, you should be able to perform 15 to 20 reps per set with proper form, according to an article published in the ACSM’s Health & Fitness Journal. Rest for 30 seconds or less between sets.
And, as with any type of exercise, it’s important to warm up before and cool down after your high-intensity resistance training. Spend 5 to 10 minutes walking, jogging, or performing gentle bodyweight exercises. Save any stretching for after your training session.
Ideally, you’d strength train at least three times per week, on nonconsecutive days. That will give your body the rest time it needs to spring back from each workout stronger and healthier than before.
The Best Diabetes-Friendly Exercises to Help You Lose Belly Fat Fast
Here are five high-intensity (but low-impact) resistance exercises that will help you reduce your belly fat for better diabetes management and health. As always, make sure to check your blood sugar levels before, during, and after your workouts. Sprinkle these exercises into your regular workouts or perform them all together, making sure to rest for two to three minutes between each exercise for a real challenge.
1. Dumbbell Squat to Overhead Press
What you’ll need: a pair of dumbbells at a weight of your choice
Stand tall with your feet shoulder-width apart and hold a pair of dumbbells in front of and against your shoulders, palms facing each other and your elbows pointed down toward the floor. Pull your shoulders back and brace your core. This is your starting position.
From here, push your hips back and bend your knees to lower your body as far as you comfortably can down into a squat, keeping your torso up as you do so. As soon as you hit the lowest point of your squat, immediately push through your heels to return to standing, and simultaneously press the dumbbells up overhead until your arms are straight, but with your elbows not locked. This is your starting position for the rest of your reps.
2. Reverse Lunge to Single-Arm Cable Row
What you’ll need: a cable machine (found at most gyms) with a D-shaped handle, or a resistance band attached to a sturdy object
Attach a D-shaped handle to a cable machine at knee height. You can also use a resistance band secured to a strong object such as a pole or table leg. Stand tall facing the anchor point with your feet spread hip-width apart, and hold the handle with your right hand, your arm fully extended and palm facing in. Pull your shoulders back and brace your core. The cable or resistance band should have some tension but shouldn’t feel “heavy.” This is your starting position.
From here, take a giant step back with your right foot, then bend your knees to lower as far as you comfortably can into a lunge. Pause, then pull the handle to meet the side of your torso, keeping your elbow pointed straight back behind you as you do so. Pause, reverse the row, then press through your front foot to return to standing. That’s one rep. Perform all reps and then repeat on the opposite side.
3. Dead Lift
What you’ll need: an EZ-bar the weight of your choice (also available in most gyms), dumbbell, or kettlebell
Stand with your feet hip-width apart and hold a loaded EZ-bar (it’s a short barbell with two curves where your hands go) against your thighs, hands shoulder-width apart and palms facing your body. If you’re performing this exercise at home or don’t have access to an EZ-bar, you can hold a pair of dumbbells or kettlebells with both hands, your arms straight down in front of your thighs and your palms facing your body. This is your starting position.
From here, keeping your core tight, back flat, and shoulders pinned back, push your hips behind you and, allowing a slight bend in your knees, slide the weight down your legs until it’s just below your kneecaps or you feel a slight pull in your hamstrings. If you’re using dumbbells or kettlebells, the weight should stay close to your legs throughout the entire move. Pause, then drive through your feet and squeeze your glutes to return to a tall standing position.
4. Incline Push-up
What you’ll need: a kitchen counter, a sturdy bench, a piece of furniture, or a wall
Place your hands on your surface of choice so that they’re slightly wider than your shoulders, and step your feet back behind you. Your body should form a straight line from head to heels. Pull your shoulders back away from your ears, and brace your core. This is your starting position.
From here, bend your elbows and lower your chest between your hands until it nearly touches the bench. Allow your elbows to flare out diagonally from your torso; they should not be tucked behind you or out straight to the sides. Pause at the bottom, then push through your hands to return to start, making sure to keep your body in a straight line as you do so. That’s one rep.
5. Kettlebell Swing
What you’ll need: a kettlebell the weight of your choice (also available at most gyms)
Stand with your feet about shoulder-width apart and a kettlebell between your feet, about one foot in front of you. Keeping a flat back, push your hips back and bend your knees just slightly (keeping your shins vertical) to grip the bell with both hands, palms facing you. With the bell still on the floor, squeeze your shoulder blades down and together so that the top of the bell tilts toward you. This is your starting position.
From here, hike the bell back between your legs. As the bell begins to come back forward, explosively thrust your hips forward to return to the standing position and drive the bell straight out in front of your body at shoulder height. (Do not pull the bell with your arms.) Allow the bell to lower on its own, then, as it nears your body, push your hips back to move immediately into the next rep.
For more on weight management, and how to talk to your doctor about weight loss, check out Diabetes Daily’s article “Why Aren’t More Physicians and Patients Bringing Up the Topic of Weight?”
7 WAYS TO LOSE THOSE LOVE HANDLES
We endearingly refer to them as love handles. Or maybe you prefer to call it your muffin top. Either way, excess fat sitting on the sides of the torso is tough to lose. “You have to cross-train your core like you cross-train the rest of your body,” says celebrity trainer Kira Stokes. Of all the…
We endearingly refer to them as love handles. Or maybe you prefer to call it your muffin top. Either way, excess fat sitting on the sides of the torso is tough to lose.
“You have to cross-train your core like you cross-train the rest of your body,” says celebrity trainer Kira Stokes. Of all the waist-whittling exercises out there, ones that target your oblique muscles will zero in on this area. A general rule to keep in mind: Any move where you’re reaching to the side works your obliques.
But incorporating ones that also hit your upper and lower abs will more effectively sculpt and slim your entire middle section. “Your core works as one complete unit,” Stokes reminds us.
Here, she shares her favorite tips and exercises for getting rid of the extra padding around your middle.
Here are a few ways you can ditch the love handles this summer:
Eat lots of healthy fats
Foods like seeds and avocado are a great way to get healthy fats into your diet. You should be getting about 25 to 35 percent of your calories from healthy fats. Cut out unhealthy fats (like greasy foods), Health recommends.
Ditch sugar and unrefined carbs
Fill your diet with healthy fruits and vegetables, whole grains and lean proteins to maximize weight loss, Gagnon told the Huffington Post.
Find ways to scorch 100 calories
Did you know that simple burning an extra 100 calories per day can improve your overall health? Web MD suggests finding simple ways to nix an extra 100 calories per day. Over time, you’ll see a slimmer waist and you will have developed habits that are easy to maintain.
4. Simple ideas for scorching 100 calories:
- -Add 20 minutes to your dog-walking route
- -Shake your groove thing for 20 minutes
- -Wash the car
- -Walk an extra mile
- -Swim for 15 minutes
- -Hit the stairs at work for 18 minutes a day
- -Swap mustard for your regular mayo
- -Ditch the regular soda for diet (or even better — grab water instead)
- -Use red sauce instead of creamy sauce on your pasta
- -Lose one slice of bread from your sandwich
- -Skip the fries, have a salad
- -Drink one less 12-ounce beer
Try these workouts to target the love handles, courtesy of Huffington Post:
Lay flat on your back, with you hands next to your ears. Lift your legs to a 90-degree angle. Pull your left knee towards your chest and twist so that your right elbow touches it, as it comes up. Repeat on the other side. You should look like you are riding an invisible bike, on your back.
5. The plank:
The plank is a powerful body strength exercise that will put you to the test. Rest your elbows and forearms on the floor and push yourself up into a push-up position. Your arms should be at a 90-degree angle, back and legs straight out behind you. Hold for one to three minutes. If you can’t hold it that long, aim for 30 seconds per set and work your way up.
6. Side plank dips:
If you really want to feel the burn, try these muscle builders. Start in a side plank (on your side, legs stacked on top of each other, elbow bent at a 90-degree angle, hips lifted off the ground) and drop your hips to the floor, then pull them back up. Repeat 10 to 12 times on each side. Focus on keep your back straight and butt tight.side_dips
7. Stability ball plank:
Using a stability ball, balance your elbows and forearms in the center of the ball. Stretch your legs out behind you,so that you are leaning against the ball at an angle. Hold this position for two minutes (or as long as your ab muscles will allow!)
Getting your body into tip-top shape takes a lot of work, but combining a healthy diet and exercise is the best way to make changes that last
Keywords : handles , arm handles , handles exercises
7 WAYS TO LOSE THOSE LOVE HANDLES was originally published at http://www.trainhardteam.com/7-ways-to-lose-those-lo0ve-handles1/
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10 Best Triceps Exercises That Will Seriously Work the Back of Your Arms
If you are looking to refresh your upper-body routine, adding in a few of the best triceps exercises out there is a good way to do so. Not only will these moves make your same old workout more interesting, but they will also help you get stronger both in and out of the gym. Your…
If you are looking to refresh your upper-body routine, adding in a few of the best triceps exercises out there is a good way to do so. Not only will these moves make your same old workout more interesting, but they will also help you get stronger both in and out of the gym.
Your triceps—the muscle along the back of your upper arm that helps you extend your elbow and straighten your arm—helps you do everything from pushing yourself up off the floor to placing an object on a high shelf, explains Lee Boyce, C.P.T., a strength coach based in Toronto. “The triceps assist with that last lockout strength, that strength to fully extend over the head,” he says.
Triceps strength also plays an important part in your fitness, whether you want to run faster or lift heavier weights while strength training. While it may sound strange that a muscle in your arms can help you run faster, it actually plays a vital role in your sprints, since it helps you kick your arms behind your body to propel you forward faster, he says.
As for strength training, your triceps act as a synergist muscle, meaning that it assists your other pressing muscles, like your shoulders and chest, in pushing movements, Boyce explains.
“When it comes to exercises like a bench press, an overhead press, a push-up, or a dip, those exercises are going to rely on the triceps for a lot of finishing strength,” he says. “Triceps strength can definitely help with the stability and strength of those movements, and then increase the overall force output or power potential that you can have.”
The best triceps exercises, though, are not necessarily the ones that focus only on your triceps. In fact, if you are a beginner exerciser, or are just looking to build general strength, the best way to work your triceps will probably be through combination isolation exercises—single-joint exercises that really hone in on your triceps specifically—and compound movements, or multi-joint exercises that recruit multiple muscle groups (like your shoulders and chest muscles), says Boyce.
“The triceps involvement in compound exercises can help overall strength and force output, which can help someone generally get stronger or more skilled and more technically efficient in all those types of movements,” Boyce says. Adding in some isolation exercises—say, any variation of triceps extensions or triceps kickbacks—are important too, since they can help highlight any weaknesses with your triceps that may be hampering your bigger lifts and work to fix those lagging points.
Ready to refresh your upper-body routine? Check out the triceps exercises below and add a few to your next workout.
Demoing the moves below are Cookie Janee (GIF 1), a background investigator and security forces specialist in the Air Force Reserve; Rachel Denis (GIFs 2, 7, 9, and 10), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records; Amanda Wheeler (GIFS 3, 4, and 6), a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; Crystal Williams (GIF 5), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Davi Cohen (GIF 8), a powerlifter, farmer, educator, dancer, singer, coach, and youth mentor based in Brooklyn, New York.
10 Best Triceps Exercises That Will Seriously Work the Back of Your Arms was originally published at http://onself.co/srxx84i