Workouts that Burn the Most Calories

It takes time to see improvements; that’s the gym-goers’ mantra when creating fitness goals. Any exercise regiment is best utilized through consistency, with noticeable results apparent anywhere between six to twelve weeks depending on the individual.  While it’s extremely unlikely to begin a routine on Monday and see results by Friday, there are some fitness classes that are known to render faster improvements than others. Knowledge of what classes burn the most calories, along with the tactics they use, will help you determine if you’re ready for the intensity these classes offer.

Women Cycling

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Spinning: This high-intensity activity will keep the heart pumping, building muscles particularly in the core as well as the calves, thighs, and glutes. The increase and decrease of speed and tension is similar to the physical challenge of riding up and down hills, heightening cardio endurance and burning 400-600 calories per workout.

circuit-training

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Circuit training: Quickly moving from one exercise to the next is a great form of resistance training. This method maximizes workouts in short periods of time by rotating frequently between exercises that target various body parts with minimum rest in-between. Due to the limited resting periods, the heart rate remains elevated throughout the workout, burning anywhere between 500-600 calories in a 30 minute session.

Kickboxing

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Kickboxing: Using every muscle in the body, this high energy workout is a combination of karate, boxing, martial arts, and cardio. The vigorous workout involving quick movements, tones, defines and strengthens both the upper and lower body while enhancing the core, burning an average 700-900 calories per class.

Stregthing 1

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Bikram Yoga: Engage your muscles by performing intricate yoga poses in studios with temperature set between 95-105 degrees Fahrenheit. The heated environment increases flexibility, pulse rate and metabolism, enhancing circulation and increasing blood flow throughout the body. The heat also aids in detoxifying and stress relief as participants practice the 26 postures, linking one pose to another, while practicing deep breathing exercises and burning 500-1,000 calories per class.

If you’re ready for heightened intensity, any of these workouts provide the challenge, as well as the results your body will thank you for.

Written By Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

Fitness Classes that Fit your Personality

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A significant part of fitness success is selecting workouts that you love. It’s widely known that when you enjoy what you’re doing, you’ll be more likely to stick to it. The workout routines that better suit you are not only based on the results you desire, but your own personality.

spinning

Self-Motivated: Love to schedule your day? Constantly making lists and striving to accomplish new goals? Goal-orientated personalities need to feel a sense of progress. An exercise program without new levels of goals will never entice. If this is you, you enjoy workouts that allow you to track your progress whether through measuring time and distance or improved endurance. For this purpose, try cardio workouts like spin class, weight training and swimming.

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Habit Lovers: Routine lovers are known to be very disciplined, less interested in logging their progress, and more concerned with maintaining a regiment. With consistency being the key to success, you prefer familiar activities that will fit into your daily schedule with ease to enable everyday workouts. Regular fitness classes such as yoga, cardio kickboxing and bootcamp are known to cater to hectic work schedules while maintaining a toned body.

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Conscious Contemplators: Conscientious people usually enjoy regular workout routines but often prefer solo ones. Activities that don’t including coordinating plans with others or the cooperation of the weather, that allows you to meditate and reflect while relishing solitary workouts. Long distance running, hiking, biking, yoga, and Pilates are great for enabling that solo time while enhancing your physique.

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Plays Well with Others: While some thrive on the idea of great workout, social butterflies get an extra boost from workouts that allow them to interact with others. For you, working out is also your social time, where the comfort of camaraderie enhances the appeal of getting off the couch. Group classes and team sports are your best avenues to remain entertained while burning calories.

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Compulsive Competitors: The gratification of winning is a strong motivator. For you, being enticed to push yourself further in the midst of healthy competition is the best form of a mental and physical workout. Tennis, rugby, lacrosse, basketball, swimming, and marathons will feed into your competitive nature while keeping you in shape.

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Spontaneous Challenger: A strategic exercise program isn’t enough to hold your attention. Constantly craving new activities to keep you interested, you enjoy mixing things up so you never get bored. Needing a variety to help stick to a routine leads to numerous new activities that provide an additional sense of thrill. From sprinting to surfing, rock climbing to bungee jumping, as long as you maintain your love of trying new things, you’ll never have a stagnant workout routine. A workout regiment that can cater to your personality, whether structured or spontaneous, is a sure-fired way of being one step closer to your fitness success.

Written By Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

Gym Going Resolutions

gymNew Years Resolutions, get fit

The holiday season might be over, but that doesn’t mean we’re done making a list and checking it twice. As we enter the new year, the naughty or nice list is replaced by the New Year’s resolution list, creating the incentive that gets half the population off the couch and to one place; the gym.

Every year Americans make fitness goals, hoping to turn over a new leaf and finally commit to the healthier lifestyle we strive for. The most popular health and fitness resolutions are to lose weight, get back in shape, and go to the gym 2 to 3 times weekly.

While these resolutions are set with the best intentions in mind, by March, motivation begins to vanish as the number of gym goers drastically dwindle down. There are many reasons why consistency can become a challenge when pursuing a new fitness lifestyle. Unsure of Where to Start- Any permanent change requires planning and sometimes, that’s the hardest part.

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For those who are very new to the gym, the overall environment can appear intimidating without knowledge of what steps to take to achieve the results you’re looking for. Luckily, most gyms offer one free session with a personal trainer that can outline and demonstrate workout routines, equipment and classes to start with.

The best aerobic classes to help you trim down include cycling and kickboxing, known to burn over 700 calories per hour. If you’re looking for sculpting and toning, Pilates and bootcamp classes target your core along with strengthening the entire body.

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Lack of Time – It can become a hassle trying to fit gym time into a busy weekly schedule.

When setting any fitness goal, the time frame set to accomplish goals should be long enough that it works with your schedule, enabling consistency but not so much time that it might cause you to lose interest. Before signing up, research gym hours and class times, ensuring they coincide with your own hectic schedule. For most people, mornings are usually the best time to get in a workout before other daily responsibilities get in the way.

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Reduced Motivation- The desire to see quick results quickly leads to disappointment and discouragement.

People are easily influenced by trends like 6 minute abs and celebrity diets causing them to create unrealistic goals, eager to see drastic changes. However, lack of success can be attributed to the types of goals set. “Get back in shape” is too general; Goals should be specific enough to enable measurement of progress. When reasonable progress is seen, it aids motivation.

Examples of success-achieving goals are:

To lose “X” pounds of fat

To gain “X” pounds of muscle

To fit into that new dress

Make your New Year’s resolutions into a permanent lifestyle change through hard work and consistency. Commit to a dedicated fitness plan and by March, while others have abandoned their goals, you’ll be reaping the rewards in time for spring.

Written By:  Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

 

 

 

Get ‘Booty’ Conscious: The 3 main Gluteus Maximus muscles you should be working!

3 booty muscles

What time is it? It’s booty time! Girls, if you are not focusing on your backside you’re missing out! And no, we are not referring to twerking!!! Working the three main muscles of your Gluteus Maximus in a ‘tri-angle training’ method by targeting the booty from three different angles, works out the entire booty, making your booty round, firm, lifted and just plain juicer!

According to Dartmouth Medical School Journal in their 2004 article titled,”The Basic Human Anatomy: A Regional Study of Human Structure,” our ‘booty’ is made up of the glutei maximus, medius, and minimus. Such muscles range from superficial to deep, all forming the bulk of the buttock. Try incorporating the following exercises into your workout routine to target these three main muscles, which determine the shape of your butt! Let’s go and get your best booty!

Jumping Jacks (1)

1. Jumping jacks and one-legged deadlifts for your Gluteus Medius

The Gluteus Medius is defined as the middle muscle in each buttock, which acts to rotate the thigh, allowing for you to pull your leg out to the side. Working your gluteus medius will lead to a higher butt. Perform three sets of jumping jacks or one-legged deadlifts at 3 sets of 10 reps each for this exercise.

Lunges

2. Lunges for your Gluteus Maximus

The gluteus maximus is a large muscle and mostly used for extending the thigh. Surprisingly, it is not utilized while standing and is used minimally in walking. The gluteus maximus is employed in more engaging exercises such as running and climbing. Targeting this muscle will lead to a larger butt. Try 3 sets of 10 reps each for this exercise.

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3. Squats for your Gluteus Minimus

The Gluteus Minimus is similar to the medius allowing you to extend from the hip through the thigh. The gluteus minimus is the smallest and deepest of all the gluteal muscles. To target this region incorporate squats into your exercise routine. Try 3 sets of 10 reps each for this exercise.

Ultimately, in order to achieve that perfect derriere you must target the booty from a tri-angle method working the gluteus minimus, maximus and medius. Along with these three main muscles and their targeting exercises, please be mindful to include a variety of exercises and activities in order to hit and develop each gluteal muscle for the perfect booty!

Tips: Make sure you do not overwork your muscles; you must leave days in between booty workouts in order to give your muscles time to heal, recuperate and respond to the workout.

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

5 Exercises to Naturally Cinch Your Waistline!

Waist

Did You Know The Muscles of Your Midsection Work as a Natural Corset? Try These 5 Exercises to Naturally Cinch Your Waistline!

The inner muscle layer reaching from the front, side and back parts of the midsection need to be targeted in order to achieve a smaller waist. According to professor of exercise at Auburn University, Michele Olson, Ph.D., “Most women don’t know they need to work the entire perimeter of their midsection—especially the inner layer—to get a smaller waist.” This muscle that forms the inner layer of the waistline is called the transverse abdominis, which literally works as a built-in corset when targeted, naturally pulling and cinching in your waistline like a drawstring. Practice each exercise below to target and work the transverse abdominis, cinching your waistline naturally from the inside out. While doing each of these exercises always remember to focus on the core and pull your navel to the spine. For full video demonstrations of the exercises, please visit BlogilatesTv on YouTube.

Combination Plank 1 Combination Plank 2 Combination Plank 3

Combination Plank 4  Combination Plank 5

1. Combination Plank. First, get into ‘plank’ position. Place the arm on the side in which you’ll be working, slightly in front of the other arm, as demonstrated in the picture above. Butt pike all the way up and then, as you are coming back down into plank, twist dip the hip to the side. Make sure the hip barely touches the ground as you twist dip and that you revert back into plank before each rep. Do 10-20 times then switch sides and repeat.

Candle Stick Dip 1 Candle-Stick-Dip-2

2. Candle Stick Dip. Position yourself upright on your knees and put one leg out to the side as the other is kneeling. With your arms extended straight above your head and aligned with your ears, dip to the same side of the bent knee. As you are dipping to the side, move your arms in an upward reaching motion for a few seconds, then come up by pressing through the waistline. As you do this exercise, you should be feeling your obliques working on the same side as the bent knee. Switch to the other side. Suggestion: try 10-20 reps on each side per set.

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3. Hip Touches. Get into plank position using the elbows this time, with legs fully extended. Leading with each hip, dip to either side, slightly touching hip to floor on each rep.

 Advanced Plank 1 Advanced Plank 2 Advanced Plank3 

4. Advanced Plank. Get into ‘plank’ position, focusing on and holding in your core, slowly lift your right arm and left leg, holding for five seconds, then repeat on the other side, lifting your left arm and right leg. Make sure hips are square to the mat and to hold your navel into the spine.

Windmill 1 Windmill 2

Windmill 3 Windmill 4

5.    Windmill. Press your shoulder blades into the mat and extend your arms to each side. Keeping the knees bent together, lift your legs up and drop the knees side to side. Repeat as many times you would like, going side to side. You should feel the obliques working.

Incorporating these 5 exercises into your weekly routine will shrink and define your waistline to make your tummy bikini yummy! Get your mat and let’s go!

 

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

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