By Raphael Calzadilla, BA, CPT, ACE
eDiets Chief Fitness Pro
Feeling fearful that you just won't be able to find the time to workout the way you need to this holiday season?
If so, then it's time for an abbreviated, fun program. I'm outlining 10 tips for the next 10 days. If you do one each day, it will prepare you for setting your big health and fitness goals when Jan 1, 2008 marches in.
Let's get right to it.
DAY 1 -- Research consistently rates the bicycle maneuver as one of the most effective abdominal exercises. Today, do three sets of as many reps as possible of the bicycle maneuver.
Lie on a mat with your lower back in a comfortable position. Place your finger tips on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee.
This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise.
The lower to the ground your legs bicycle, the harder your abs have to work. Perform one to three sets of 12 repetitions.
DAY 2 -- The lunge exercise is one of the most efficient for getting tight and shapely legs (when combined with an effective nutrition program). Today, perform three sets of 15 repetitions.
Starting Position:
Stand straight with your feet together.
Hold a dumbbell or cans in each hand with your arms down at your sides.
Movement:
Step forward with the right leg and lower the left leg until the knee almost touches the floor.
Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position.
Alternate the motion with the left leg to complete the set.
Key Points:
Inhale while stepping forward.
Exhale while returning to the starting position.
The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
Make sure your head is up and your back is straight.
Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
Your right knee should not pass your right foot. You should be able to see your toes at all times.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Discontinue this exercise if you feel any discomfort in your knees.
DAY 3 -- Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Today, perform three 10-minute sessions of activity, such as 10 minutes of house work, a 10-minute walk at lunch and another 10-minute walk with your spouse or a friend in the evening.
DAY 4 -- Ever wonder what exercise is one of the best for getting a flatter mid-section? The transversus abdominis is the muscle that holds your mid-section tight and flat. It's a thin sheet of muscle running along the sides of the abs and joins connective tissue behind it. It's your body's natural corset and also helps to keep the internal organs firm. When you suck your gut in, you have just used your TVA.
Here's a great exercise that you can perform today:
Abdominal vacuum -- Begin by getting on all fours on the floor (on your hands and knees) and keep your back flat. Start by exhaling all the air from your lungs (and I do mean all the air!). Then, relax your abdomen and let it hang like a loose sling. Next, suck your belly in tight. Continue breathing lightly through your nostrils. Try to hold the contraction for at least 40 seconds. Perform three to four cycles of 40 seconds. Yep, that's all there is to it!
DAY 5 -- Resistance exercise is very important for accelerating fat loss. There is a misconception that weight training will create a bulky look; however, bulk is the combination of muscle and fat. As you reduce your body fat, the effects of weight training will produce lean and tight muscles. For every pound of muscle you gain, your body burns 30 to 50 additional calories per day. Today, perform two sets of modified pushups. Try for eight to 10 repetitions, but if you can't get all eight to 10, don't worry -- just do as many as you can.
Starting Position:
Start with your hands and knees on a mat. Your hands should be shoulders-width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in.
Maintain a slight bend in the elbows.
Movement:
Lower your upper body by bending your elbows outward, stopping before your face touches the floor.
Contracting the chest muscles, slowly return to the starting position.
Key Points:
Inhale while lowering your body.
Exhale while returning to the starting position.
DAY 6 -- So busy you feel chained to your desk at work? How about trying some isometric exercises to help strengthen and tighten your muscles. Today, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. Next, tighten your legs for 60 seconds. You can do this for any part of the body. And, yes, it does work. You'll feel your muscles get tighter in just three weeks if you perform this a few times per week.
DAY 7 -- Tired at night and just want to sit in front of the TV? Try this technique tonight: Take periodic 5-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise during commercials. For example, during the commercial perform only ab crunches. Then, when the next commercial comes on, perform modified pushups. During the next commercial lightly jog in place. Take your time and don't overdo it if you're a beginner. It won't seem daunting because it's only two to three minutes at a time.
DAY 8 -- Stretching is a very important component of fitness. Try this great leg stretch today to loosen up those tight muscles. Quadriceps Stretch:
Starting Position:
Stand straight near a wall or chair.
Standing tall, bend your right knee. Reach behind you with the right hand and grab onto the foot.
Movement:
Slowly pull your foot toward your buttocks until you feel a stretch in the right quadriceps. Both thighs should be parallel to one another.
Hold for 30 seconds and then return to the starting position.
Repeat this several times and then switch sides.
DAY 9 -- One of the best ways to look thinner and more youthful is to work on your posture. Here's a great exercise you can practice today. This exercise helps to tighten the core of the body and keeps your body aligned correctly.
Stand with your feet slightly wider than shoulders width.
Keep your head directly over your shoulders and shoulders over the pelvis (don't lean forward or backward).
Tighten the abdominal muscles.
Tighten and tuck in the Glutes (the butt).
Hold for 10 seconds and keep your breathing natural.
Repeat two additional times.
Then bring the feet in just inside shoulder width and repeat. This helps to improve posture while in various standing positions.
DAY 10 -- Although the best time to workout is any time that's best for you, early morning workouts tend to stimulate the metabolism and elevate mood. It doesn't require a long session Today, commit to an early morning workout, even if it's a 20-minute walk. Then monitor how you feel during the day. Chances are you'll have more energy.
Not so bad, is it? Commit to 10 consecutive days and you'll be ready to take the next step in the New Year. Want to bypass this formula and start losing fat sooner rather than later? Join eDiets and let us do all the work for you. We'll structure a comprehensive diet and fitness solution that has you on your way to a lean and tight body.
As always, check with your doctor before starting any exercise program.
