Stay Active Friends: November 2013

When you finally make the decision to get healthy and fit make sure you have a plan and stick to it! CONSISTENCY is very important in a workout regimen; dedicate a day to target each body area so you can get a more efficient and in depth workout. Through this rotation you are also helping to not over stress your body, because you can give muscles time to rest and come back stronger and ready to work!

Here is what our current schedule looks like:

Monday: Legs
Tuesday: Back
Wednesday: Rest/Cardio only
Thursday: Chest/Shoulders
Friday: Full body circuit workout
Saturday: Activity
Sunday: Rest

In the next few weeks we will be sharing all of our different body area work outs in detail, with images and descriptions.

However, there are always new things we add to our work outs, and when that happens we will update you with an image or better yet, video.

This week we want to focus on the muscles of your lower body: your legs and butt, and will be sharing a variety of workouts!!

QUADRICEPS

Leg Press

Workout instructions: you can do this exercise with your feet shoulder width apart to target your quads...or slightly increase the distance between your feet to focus more on your glutes (butt). With your back against the backrest and an engaged core, inhale as you slowly bring your knees/the weight towards your chest, then exhale as you press the weight back up. Don't lock your knees between reps!

Lunges (with or without dumbbells)

Workout instructions: start in the lunge position, on the toe of your back leg to isolate the workout benefits to your leading leg. Slowly lunge down, keeping your core engaged and slightly bent forward, knee at a 90 degree angle. When you reach the bottom, exhale while pushing up through the heel of your leading leg and feel the burn!

HAMSTRINGS

Hamstring Curls

Workout instructions: start with you palms on the floor to maintain stability, with your core and butt tight and engaged, roll your feet towards hands, then roll back to starting position in a slow and controlled movement. Make sure to breathe!

If you do not have access to the rolling apparatus this exercise can also be done with an exercise ball as seen below:

INNER & OUTER THIGHS

Inner Thighs

Workout instructions: start with the pads inside your knees...only spread as far apart/using only as much weight as comfortable! Engage your core while bringing your knees together in a slow and controlled movement, pausing before the pads touch. Make sure to exhale as you bring your knees together.
*increase the intensity by doing the workout in slow motion or in little pulses

Outer Thighs

Workout instructions: start with the pads outside your knees, using only as much weight as comfortable! Engage your core while pushing your knees apart in a slow and controlled movement. Make sure to exhale as you push your knees outward.

*increase intensity by doing little pulses or doing the workout in slow motion

GlUTEUS MAXIMUS

Exercise Ball Squats (with or without dumbbells)

Workout instructions: start with your feet shoulder width apart, with an engaged core and keeping your pelvis tucked in (don't stick your butt out), squat down ***notice how deep we are squatting in these photos** pause at the bottom, and then push up through your heels to return to starting position.
If you are using dumbbells, raise them laterally at the bottom of your squat, and return them to your sides before squatting back up. This is a great workout of your quads, core, shoulders and more! (as you will notice from the burn you will be experiencing) :p

Squats (with or without medicine ball)

Workout instructions: stand straight with your feet shoulder width apart, toes pointed forward, with an engaged core. Slowly squat down while imagining that you are sitting your butt down in a chair. When you reach the bottom, push up through your heels and exhale to return to the starting position.

Dumbbell Kickbacks

Workout instructions: the key to the starting position of this workout is to have a flat back, engaged core, and keep your pelvis tucked in (don't stick your butt out). With the dumbbell tucked behind your knee, press your leg up (notice the foot is flat) make sure to squeeze your butt at the end of the movement and don't forget to breathe!

GASTROCNEMIUS

Calf Raises

Workout instructions: simply hold dumbbells in your hands with your arms resting at your sides, from your feet flat on the ground, rise onto your toes making sure to flex your calves at the top! Doing this exercise on a stair/step will increase your range of motion and give you a better calf workout.

You can also utilize the leg press machine to work your calves in the same way...as seen below:

Now get out there and work those legs!!! and remember to....

STAY ACTIVE FRIENDS

<3 tight & tiny

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"Muscle weighs more than fat".......Myth or Fact?

If you guessed myth, then you are right!! Many people say muscle weighs more than fat, a statement that is actually untrue!!!!!

This is a picture comparing 5 lb of fat vs. 5 lb of muscle

The truth is that muscle is MORE DENSE than fat. Fat is bulky and lumpy, taking up more space (volume) than muscle....but 5 pounds is still 5 pounds. The correct way to state the muscle weighs more than fat scenario is; "Muscle is heavier by volume than fat."

A woman weighing 150 pounds with 19% fat will look much smaller (and be much healthier) than a woman at 150 pounds with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat, the person with less fat and more muscle will look smaller.

The difference between losing "weight" and losing fat

Scenario: If a person started eating properly and exercising, and they lost 5 lbs of fat.... but gained 5 lbs of muscle

If they were concerned solely with scale weight, then they likely would be greatly disappointed.. as they would not notice the scale move. But you can see from the photo, if this did happen, the person would be considerably smaller and probably a lot healthier... even if the scale didn't budge.

Muscle is denser than fat and takes up less space. Muscle also has weight to it-if you're building it, in a sense you're adding weight to your body.
Muscle also requires more calories to sustain-whether you're working or resting it them, so you want muscles!!!

Look at the difference in volume between 5 pounds of muscle and 5 pounds of fat. Isn't it amazing? So even if the scale isn't moving, or has moved UP a few pounds....remind yourself that if you're exercising consistently and working to increase intensity, you're building muscle, and trading muscle for fat will make you smaller and stronger!!

SO -stop being so obsessed with body weight and start paying attention to body composition! How much body fat do you have compared to muscle? Simply seeing how much you weigh isn't very helpful.

Here is something that may help you evaluate whether or not your fat percentage falls within a healthy range.