Fitness Friday: Top 10 Get-Fit Shortcuts

Looking for new, fresh advice on getting fit? I have 10 awesome fitness shortcuts that will help you get fit and lean even faster.

1. Jump to it

Rather than plod through a slow warm-up jog, kick off your routine with 20 jumping jacks, says trainer Larysa DiDio, founder of PFX Fitness in Pleasantville, New York. In less than a minute, these simple but explosive old-school moves activate your upper-and lower-body muscles and quickly raise your heart rate and body temperature to prime you for your workout. Another reason to keep it short: A study in the Journal of Applied Physiology found that lengthy warm-ups can fatigue you, compromising your true workout.

2. Start Strong
People who pushed themselves in the first half of a workout and eased up during the second half burned 23 percent more fat than those who did the opposite, according to a study from the College of New Jersey. The study also found that a period of moderate-intensity exercise prior to a milder one can elicit greater fat oxidation while making the overall workout feel less stressful. One more reason to get the hard part out of the way.

3. Hit the Right Notes
Music moves you to burn more calories in less time by spurring you to crank up—and keep up—the effort. But not just any playlist will do (sorry, Adele). To increase workout intensity, listen to songs with a tempo of 125 to 140 beats per minute and lively lyrics, says Costas Karageorghis, Ph.D., author of Inside Sport Psychology, who has studied music’s impact on exercise for 20 years. His picks: “Moves Like Jagger,” by Maroon 5 featuring Christina Aguilera (128 bpm), “The Time (Dirty Bit),” by The Black Eyed Peas (128 bpm), and “Jai Ho (You Are My Destiny),” by A. R. Rahman & The Pussycat Dolls featuring Nicole Scherzinger (137 bpm).

4. Defy Gravity

Sculpting a perkier posterior may be as simple as hoisting heavier weights. The challenge to your muscles builds lean muscle faster, which is the secret to a tighter, lifted backside, says trainer Rachel Cosgrove, WH fitness contributor and author of The Female Body Breakthrough. Plus, it’s a stellar metabolism booster: Research shows you can burn nearly twice as many calories in the two hours after lifting heavier weights.

5. Join the Workout of the Month Club
When you stop seeing results, your first instinct may be to stay on the treadmill or elliptical longer. But tacking on extra minutes won’t rescue you from a plateau. What will: switching up your routine every 28 days—before you have a chance to stagnate. “It takes four to six weeks for your body to adapt to a workout,” says Cosgrove. “Once it becomes efficient at it, you use less energy and burn fewer calories and fat.” The good news is, you don’t need to completely overhaul your fitness routine every month, says Cosgrove. Even simple tweaks—say, adding a few hills to your daily run—can make the difference.

6. Lose your Balance
Multitasking is a useful skill at work—and during a workout. “Do upper-body strength training—biceps curls, overhead presses—on an unstable surface, such as a BOSU, a balance board, or even a couch cushion at home,” says DiDio. “You’ll use your core to stabilize yourself and keep from falling, so you’ll strengthen and tone your midsection while you work other muscle groups.”

7. Intensity Your Cardio

Slow and steady doesn’t win the race to hotness. Women who did 20 minutes of cycling sprint intervals lost three times as much fat in 15 weeks as those who cycled for twice as long at an even pace, according to research from the University of New South Wales in Sydney. High-intensity interval training (HIIT), in which you alternate between short bursts of intense exercise and recovery breaks, is one of the best—and most time-saving—ways to turn your body into a fat-burning machine, says Cosgrove.

8. Speed Lift

Do reps to a count of one second up, one second down. Researchers at Anderson and Ball State universities found that exercisers who performed a weight-lifting workout at a quick, explosive pace expended 70 more calories, on average, than those who did the workout at a normal pace.

9. Inch Up Your Incline
All it takes to torch 15 percent more calories on the treadmill? Adding a little incline, about 6 percent, to your usually flat run or walk, says DiDio. The higher the ramp, the more calories burned at any speed—without tacking a single minute on to your workout.

10. Make a Smartswap
Trade one of your weekly cardio workouts for a strength-training session to see more waist-whittling results. In a study at the University of Alabama at Birmingham, one group of dieters lifted three times a week and another did aerobic exercise for the same amount of time. Both groups consumed the same number of calories, and both shed the same amount of weight (26 pounds). But those who pumped iron dropped 100 percent fat, whereas the cardio group lost 92 percent fat and 8 percent muscle. Why this matters: Muscle incinerates calories even when you’re not working out. If you replace 10 pounds of fat with 10 pounds of lean muscle, you’ll burn an extra 25 to 50 calories a day even when you don’t break a sweat.

Want more? See this link at Women’s Health Magazine

Photo credit by Munetaka Tokuyama

 

Super Bowl Sandwiches: Club Sandwich Recipe & Cookbook Giveaway

Super Bowl Sunday is almost upon us, and so many people have been calling me to purchase my cookbook, “400 Best Sandwiches: From Classics & Burgers to Wraps & Condiments”. (Honestly, I am just looking forward to the commercials and seeing Madonna). Anyway, a friend told me the other day that she is making something really simple: my  Club Sandwich recipe. In honor of Super Bowl 46, I thought I could give away one copy of my latest book filled with 400 Sandwich Recipes. Here are a few more selections from the book.

Ice Cream Sandwich

Lunchbox Sushi

Pear Pecan and Gorgonzola Crostini

To enter, see below. You can leave additional comments for each step. I will draw the winner on Super Bowl Sunday, February 5th at 8 p.m CST. Good luck!

1. Leave a comment below telling me who you are routing for or what you’re making for Super Bowl Sunday.

2. Like Ingredients, Inc on Facebook.

2. Follow me on twitter.

3. Follow me on Pinterest

4. Tweet the following: I just entered @alisonlewis cookbook giveaway for #400BestSandwiches

Recipe excerpted from 400 Best Sandwich Recipes by Alison Lewis © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.