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8 core strength training principles for beginners

8 core strength training principles for beginners

It’s unrealistic to believe that you’ll be fluent in a new language after one week of studying. By the same token, why beat yourself up over not being able to strength train at the gym with people who have been training for longer than you? Strength training takes time, so don’t get discouraged if you don’t see results right away. To prepare yourself properly, here are eight essential principles to remember when strength training:

1. Start small

Adding a new habit to your life is difficult and can take time away from other things in your life. Get into the habit of strength training by starting with a few reps for just a short period of time. As it become easier, you can increase the number of repetitions.

2. Be patient

You can’t master strength training in a day, a week, or even a month. Remember you won’t see results or master the moves instantaneously.

3. Begin with bodyweight movements

Success with strength training requires building a foundation, which begins with bodyweight movements. This means doing the same moves you would with weights, without the weights at first. As you build strength, you can gradually add more weight.

4. Think compound movements

If you’re crunched for time like many of us are, think about using compound exercises that utilize multiple muscle groups. Some of these exercises include squats, dead lifts, chin ups, and hip thrusts.

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3 exercise moves that eliminate loose armpit skin

3 exercise moves that eliminate loose armpit skin

If you’re starting to slim down, you may notice that certain parts of your body respond better to nutrition and exercise than others. For example, your waist and midsection may slim down significantly, but your buttocks and thighs remain heavy. Or, perhaps you’ve managed to slim down everywhere except for your upper arms, which you’re still hiding behind long sleeves. If you consider the skin around your armpits a problem area, you may feel self-conscious about showing too much skin unless you’re able to tighten and tone this area.

Now that spring is officially here and summer is just around the corner, it’s the ideal time for you to tighten and tone the excess skin around your armpits so you can feel more confident in tank tops, swimsuits, and sleeveless tops. Check out the following three exercise movies that can help you eliminate loose armpit skin just in time for summer.

Lying chest fly

  1. Lie down on your back, and place your hips and knees at a 90-degree angle.
  2. Press your lower back into the ground using your lower abs.
  3. Raise your arms toward the ceiling with your palms facing one another, and keep your elbow slightly bent. For more of a challenge, use small hand weights.
  4. Keep your torso stable, and open your arms out to each side until your elbows are roughly two inches from the floor.
  5. Raise your arms back toward the ceiling, and bring the weights together over your chest.
  6. Do three sets of five reps to start, then increase reps per set as needed.

Push-up rotation

  1. Put your body in the plank position, with your shoulders directly over your wrists, and your body in one straight line, feet hip-width apart. Keep your back straight, and pull in your navel.
  2. Bend your elbows out to the sides as you lower and exhale to do a push-up.
  3. Hold for one breath, then rise back up to the original plank position, while also releasing your left arm and raising it to the ceiling.
  4. Hold for one breath, then return to the original plank position.
  5. Repeat the push-up, then raise your right arm to the ceiling before returning to the plank position.
  6. Do two sets of five for each side to start, then progress as needed.

Lateral plank walk

  1. Put your body in the plank position, with your shoulders directly over your wrists, and your body in one straight line, feet hip-width apart.
  2. Move your left hand toward the right hand, while stepping your right foot out to the right at the same time.
  3. Move your right hand and left foot to the right and return to the plank position.
  4. Take two additional steps in this direction, then reverse directions and take three steps to the left.
  5. Repeat this movement as many times as needed.

Over time, you’ll notice that these exercises will help tone and tighten any excess skin around and under your arms. Pretty soon, you’ll be able to show off your armpits in public without feeling self-conscious about having excess armpit skin.

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5 effective ways to get rid of your cankles

5 effective ways to get rid of your cankles

Everybody gains and loses weight differently, which can be frustrating for individuals who want to lose weight in specific problem areas. For example, if the majority of your excess weight seems to lie in your thighs and buttocks, you may feel a bit jealous of those who weigh more than you, yet somehow have skinny legs and a small behind. On the other hand, if you like wearing tank tops but feel self-conscious about your arms, you might feel upset about the fact that you’ve lost weight everywhere else except your upper arms, which have come to resemble batwings.

“Cankles” is another common problem area for many people. “Cankles” is the urban, contemporary term used to describe unusually thick ankles, or ankles that lack definition to the point where they look like part of your calves. You may feel that your ankles look unsightly and unattractive, or find that it’s difficult to wear boots and other shoes that extend past your ankles.

However, it’s important to know that cankles aren’t always caused by weight gain, though weight gain is often a factor. Check out these five effective ways to get rid of your cankles.

1. Lose weight

This step may seem like a no-brainer, but losing weight through diet and exercise are the best steps to take if you want to get rid of cankles. In most cases, cankles occur due to gravity pulling down fat stores toward the ankles and calves, especially if you’re often on your feet working, shopping, or doing housework. Try doing more exercises that specifically target your calf muscles, such as running, jumping rope, or doing sets of jumping jacks.

2. Prevent fluid retention

If your body is retaining water for any reason, your ankles will be one of the first places that become swollen and bloated. Fluid retention can be caused by excess sodium intake, pregnancy, or even prescription medications. Start drinking more water to flush sodium and other waste out of your body, and ease up on the sodium in your diet by eliminating processed foods. In the meantime, wear compression socks, which can help relieve swelling.

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Mobile fitness apps that will motivate you

Mobile fitness apps that will motivate you

Finding motivation to exercise can be difficult, especially when you need an extra push to get going. Sometimes that extra push comes from a friend or an overzealous fitness instructor, in which case you may want to push back and say, “No!” If you’re ready to start exercising and need motivation, try using an exercise app. Today, everyone is constantly on their phones, so using an app for motivation could be the ticket to becoming healthier.

Check out these 10 mobile apps to help you get fit:

  1. Zombies, Run! - Start running and become immersed in a game and audio adventure that’s sure to keep you going the entire route.

  2. One Hundred Push-Ups - This six-week training program can motivate you to challenge your friends to a push-up contest.

  3. Missile Wars - Gather your friends and get lost in this GPS-based game of running away from missiles and sending missiles toward other players.

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Don’t just watch TV; exercise to TV!

Don’t just watch TV; exercise to TV!

For some of us, you could say television runs our lives. We purchase cable and Netflix subscriptions, guaranteeing we can watch our guilty pleasures well into the wee hours of the morning. However, we also understand that too much television is not good for us. Vegging out on the couch makes us lethargic and more apt to overeat by snacking, and when you want to lose weight, your television habit can work against you.

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Time hacks that can help you plan your workouts

Time hacks that can help you plan your workouts

Exercise can be daunting when it comes to planning workouts and making time in your schedule. Developing a solid workout schedule can help, but sometimes, many individuals bail on their workouts, using the excuse that there isn’t enough time in the day to complete an exercise routine.

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5 exercises for men that can enhance sex drive

5 exercises for men that can enhance sex drive

Obesity and excess weight have been clinically proven to affect hormones, fertility, and sex drive in both men and women. While some individuals are inclined to turn to prescription medications to help them overcome problems with these health conditions, the truth is that sex drive can be improved drastically simply through good nutrition and regular exercise.

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Preventing bone loss after bariatric surgery

Preventing bone loss after bariatric surgery

Bariatric surgery has become increasingly popular in the United States, especially with the continuous rise of obesity and type 2 diabetes. Depending on the type of bariatric surgery you receive, you may be at higher risk for bone loss after your procedure. However, bone loss can be prevented if you take the right steps to eat healthy foods and perform strength-training exercises on a regular basis post-surgery.

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