Weight Loss Archive

For Women, BodyPUMP Puts the Weights Debate To Rest

body pumpAre you looking to lose weight and strengthen your muscles, but think weight training at the gym is boring or intimidating? Then check out the fast-paced group exercise program called BodyPUMP.
It might sound a little odd, but one of the most effective ways to lose weight is to pick some up. Weight training builds strength and endurance, and boosts metabolism, helping you to take off inches. BodyPUMP classes – sprouting up at health clubs nationwide – combine weight training with a steady musical beat in a fun and challenging environment that offers a total body workout using moderate weights and high repetitions. With BodyPUMP, you don’t get bulging muscles – just sleek and strong muscles, with improved tendon and ligament strength.

What kind of results are people seeing, and how long does it take to see a change in your body? “We get mail from people every day, and no one has ever said they’ve gotten big muscles,” says Rich Boggs, who brought BodyPUMP to the United States in 1997, in a Fitness interview. “They’ve toned their muscles, lost weight, and gained lean muscle mass. People tell us they’re seeing the changes usually in about two to four weeks.”
It almost sounds too good to be true, but according to Maggie Lynn, this is no magic bullet. Lynn, a 43-year-old housewife from Atlanta who has enjoyed BodyPUMP classes at her gym for two years, says the workout is more than just comprehensive – it’s downright tough.
“I was exhausted after that first workout,” Lynn recalled. “But I really liked working with the free weights and the music. Before I knew it, I was seeing muscles that I didn’t know I had. I didn’t bulk up, I just got toned.”

What Makes BodyPUMP Special?

A one-hour BodyPUMP session is divided into 10 four- to six-minute segments, each focusing on a specific muscle group. The workout covers all of the basic exercises:

The workout covers all of the basic exercises: bench presses, biceps curls, squats, lunges, rows, triceps extensions, military presses, front shoulder raises, and even the clean and press.
Between segments, participants quickly adjust their weights (which are secured with spring clips) for the upcoming exercise. Though it’s not designed to be a cardiovascular workout, the pace is as brisk as the music. In fact, the sessions are vigorous enough to require a minimum of 48 hours of recovery time between workouts during the first 12 weeks.

Those muscles Lynn didn’t know she had showed up thanks to an increase in her lean muscle mass. She is also burning fat, since weight training increases your metabolism while you are exercising and after you are done. In fact, exercises that use more muscle groups at higher intensity and for longer periods of time keep your metabolism elevated for the longest period of time after your workout.
There are other health benefits for BodyPUMPers – strength training can help fight osteoporosis, and research has shown it can help women reduce their blood pressure, too.
Of course, all those benefits are predicated on staying with a regular program, and that’s where BodyPUMP has an impressive track record over its 10-year life.
“Consumers want workouts that are simple, fun, and that get results,” Boggs said. “We’ve had good staying power because BodyPUMP has all of those things. People can join a class and immediately feel successful in what they are doing.”

Simple Moves, Quality Instruction

Simplicity is a key to the BodyPUMP program. It’s strictly a strength and endurance program with no stepping, dancing, or complicated movements. It utilizes Boggs’s step platform product, but onbody pump exercisely as a bench for exercises such as the bench press.
Even though the moves are simple, keeping the exercises and music fresh is a complex affair. BodyPUMP’s pre-choreographed routines are updated regularly by a team of experts, so boredom is never a problem for participants.
“There are over 2000 people working full-time on this program,” said Boggs. The routines and music are created in New Zealand – where BodyPUMP started in 1990 – while marketing and instructor training is handled in the United States.
The quality of instruction is a major selling point, according to Boggs. “People can’t teach BodyPUMP unless they’ve had 24 hours of training, which includes videotaping three sessions,” Boggs explained. “Instructors have 90 days to send us the tapes so we can assess their competence.”
Ultimately, the success of BodyPUMP puts to rest the myth that women who train with weights will end up with manly looking muscles. And with benefits that include weight loss, increased strength and endurance, and greater bone density to reduce the risk of osteoporosis, you might want to consider BodyPUMP-ing it up.

For a Happy and Fit New Year

C:\Users\Proprietario\Pictures\Fitnessiworld\For_a_Happy_and_Fit_New_Year_.pngThe New Year is a tough time for people who are trying to maintain their fitness.  The holidays have been around, and everyone tried to feed us as much as we could eat.  In many cases, the foods, themselves, are high in fat, salt, simple carbs…  Because of the pressures to get things done, all the shopping and running around, we didn’t always have time to get to the gym or do our workout.  It wouldn’t be so bad if this just went on for a week, but the latest way of “doing the holidays” seems to start in mid-October, and lasts right through the first of January! — And so, because I know that you’ve been rushed, I’m going to keep this short.

Let’s Eat!

First, let’s look at the food situation.  This is a really great time to change the way you’ve been doing things.  Our minds are on our Resolutions, but hey, let’s be reasonable about it!
No Diets!
Diets don’t work.  I don’t care how many friends you have who swear by Atkins, or anybody else.  In the final analysis, diets don’t work.  They are artificial ways of eating which are, by design, non-sustainable.  Yes, you may lose some fat while you’re doing them, but when you go off the diet, that fat comes back, often even more than before.  So, NO DIETS!!

Watch your fat and salt!

Simple.  Don’t slather your mashed potatoes with Aunt Jane’s Cream Gravy.  Don’t eat french-fries, or, for that matter, anything which comes out of a deep fryer.  Bake, broil, steam.  That’s the mantra.  If you must fry, use a light dusting of an olive-oil-based cooking spray, instead of a half-cup of bacon grease.
If you’re a vegetarian, life in the low-fat lane is a bit easier for you.  But if you’re not, then try to stay with the good stuff.  Eat the white meat instead of dark (and I don’t mean pork, characterized as “The Other White Meat”, but still high-fat, high cholesterol).  Try introducing some new dishes into your new year fare.  Baked or broiled fish is wonderful.  There are many varieties, and you’re almost certain to find something you like.  Experiment with different spicings – I like simple stuff like basil and oregano, but some fish, like red snapper, can be made really terrific with the application of some garlic, too.

Baked potatos are fine, as long as you keep away from too much butter and/or sour cream.  Again, try one of the low-fat or non-fat salad dressings, along with some chopped chives, minced garlic (to taste), and other spices.
And while we’re baking things, how about yams!  Fantastic sources of fiber, antioxidant vitamins, and mighty tasty, these goodies are really good for you!  Don’t be too fanatical about fat here – a single pat of butter, whipped into a large baked yam with about a teaspoonful of brown sugar, makes a low-fat, high-taste treat.  Add a bit of cinnamon or clove for another taste sensation!
Be inventive!
here are many, many foods out there that you haven’t tried, and maybe it’s about time you did!

Let’s Exercise!

Motivating yourself to get into the gym might be a bit in the New Year.  There’s post-Holiday shopping to do, running the kids around, all that stuff — when can you find time!?
Start with shopping.  You’ve heard it before, but it is no less true for repetition — park at the far end of the mall lot, and walk in.  If you don’t have joint problems, use stairs instead of the escalator or elevator.  Get a pen and notepad and walk the entire mall without buying anything.  Instead, write down what you really liked and wanted to buy.  Then trim the list to practical proportions, and walk back to the shops where you found things, and get them.
Visiting relatives?  Use the opportunity to go for a long walk.  Check out the scenery.  Go to a museum and wander around for a few hours.  Take the kids to an ice-skating rink.  You skate, too!  Go boogie all night with the folks at a local dance factory.  In short, have fun while you keep moving!

Winter vacation plans?  Why not make it a ski vacation, where you actually spend more time on the slopes than in the lodge?  Chasing summer?  Swim, run, snorkel, walk a quiet beach — Keep Moving!
Have Fun!
Whatever you do, don’t let the fact that you missed a few workout sessions, make you feel bad.  Everybody needs a vacation from work and working out.  Just don’t go off the deep end when it comes to indulging yourself, and you’ll be right back on track in short order.  It’s new year, y’all, time for you to hit the weight racks and aerobics room.
And a New Year’s Wish from Bill and the Gang at World Fitness
We wish you all a happy, safe, fun, exciting, pleasurable, and fulfilling Year.  Don’t forget the folks who have less than we do, and give generously to the charity of your choice.  If you need us, we’re here for you – as near as the Experts Page – and we genuinely want for you to be fit, healthy, and happy!

Lose Those Love Handles

how to lose love handlesWhat is one of fat’s favorite vacation spots on the body? The sides of the waist – those soft flabby areas affectionately known as “love handles.”
The muscles underlying the love handles are known as the obliques. When this area appears out of shape, it’s logical to assume the oblique and abdominal muscles need exercise in order to become firm. But be careful. The obliques are generally easy to build up. This may be the one muscle group which can indeed get too big – if they become too muscular, the waist will look wider.
More often than not, the waist appears soft because it’s simply a favored storage area for fat. It’s even possible to lose weight and still store fat around the waist. It’s the last “holdout.”

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The key to a trimmer waistline is twofold. Making the correct changes in your diet is crucial, but a proper exercise program is equally relevant. The following workout can be performed once a week as part of a total-body fat-reducing and muscle-building program (read: this workout alone will not rid you of your love handles). It’s imperative to move quickly from exercise to exercise in order to optimize the fat-burning process.

Exercise 1: Twists with a Bar

Standing with your legs a little further than hip-width apart, place a light barbell across your shoulders. Twist to one side, then twist to the other side, continuing back and forth with a brisk motion. Do not lean forward or backward. This movement is disregarded by many as ineffective but that’s because most people do it improperly. It’s important that the twist isn’t executed in a leisurely fashion. Move quickly from side to side and keep your abs and obliques tight! Total time: 5 minutes.

Exercise 2: The Vacuum

Inhale deeply. As you exhale, suck the stomach in as far as it will go and hold it for a count of ten. Not only does this simple exercise strengthen the abdominal wall, it improves posture and lung capacity.

Exercise 3: Side Bends

It isn’t a good idea to do sidebends with a dumbbell. Instead, place your hands behind your head and bend from side to side, contracting the muscles at the waist. If that’s too difficult, keep your hands on your hips. Do 50 bends to each side.

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Exercise 4: One Sided Bends

Stand with your right hand on your hip and your left hand outstretched above. Bend to the right and extend the outstretched hand over your head and as far to the right side as possible. Keep this position and “pulse” with tiny bends. Stay on this side for one minute. Return to an upright position, switch arm positions, and repeat on the opposite side. These little movements keep the obliques under constant tension.

Exercise 5: Lateral Leg Raises

This is similar to a simple leg lift. Lie on your side and lift your leg toward your head, contracting the oblique muscles. Do 20 reps on one side then turn directly to the other side and do an additional 20 reps. Once that’s completed, immediately repeat the set.
This routine doesn’t take long and it’s sure to keep your midsection tight. But remember: your waist will always look soft if there’s a layer of fat around it. The “love handles” are tough. They’re unforgiving. They’re also the first to let you know when you’re slacking off. Try this routine and you’re on your way to a trimmer waistline. And that’s something you can really love!

Kick Starting Your Weight Loss-Helpful Tips

Weight Loss-Helpful TipsKick starting your diet makes you experience one of two things. It is either you suddenly cut down on a great percentage of your overall weight and then it stops after a little while or you don’t lose any weight for a long period of time and the quite suddenly the trends shifts.
Regardless of the way things work for you, you definitely wish to kick start your weight loss program. Staying motivated at all times is a good idea since it provides you with the determination you need to keep tracking the changes in your weight over time. It strikes you as good news every time you check and realize that you have eliminated some pounds.

Your body reacts by storing fat right at that moment you start cutting down on the calories. This happens to be an evolutionary response based on the fact that whenever you eat less famine is actually knocking at the door. Your body has an inbuilt mechanism to store resources in a bid to ensure that it actually gets through famine. As a matter of fact, it may not be the real famine but dieting on the contrary. But your body is such that it perceives both the same way.
One of the ways to get started on your weight loss agenda is to increase your exercising rate. This increases your metabolism thus your body burns more calories in the long run. Giving your weight loss program a swift kick start works to your own best interest.
It is always a good idea to start with those activities that you find easy. For instance, you may begin by taking some negative calorie foods. The negative calorie foods include: celery, water melon and the strawberries.
Another working approach may be putting mustard or horseradish sauce on the food stuffs you consume. Doing this makes you sweat profusely and thus your body manages to burn those extra calories. Of course it sounds rather simplistic and a lot of people may not even believe it, but actually it really does work. It happens to be a very smart strategy to add some spice to your healthy food while at the same time encouraging your body to cut down on weight.

It is worthy to note that exercising makes fat convert into muscle. As you well understand, muscles weigh more than fat and thus your weight takes up an upward trend when you first engage in the exercising activities. Most of the people may be discouraged by this accumulation in weight. You do not have to do the same. What you need to do is stay positive and focused. Simply measure the inches and ignore the pounds and you will eventually feel better.
What matters at the end of the day is that you are constantly doing whatever it takes. Exercising constantly and dieting will at the end see you through in your quest to shed off the pounds as well as reduce the inches. All in all remember that discipline is the key towards the achievement of success, not only in weight loss but also in other areas of life.