INSANITY WORKOUT LINKS
(via imgTumble)2 sets of 10 reps, on each leg.
NEED TO DO THIS.
(via imgTumble)
basically
(Source: fit-to-be-free)
(Source: funkyfitfish)
“I don’t strength train because I’ll bulk up like a man… I don’t want to look like a body builder!”
“News flash ladies – it’s physically impossible for you to bulk up without hormone treatment or some other artificial intervention. Women lack the growth hormones required to get as muscular as men. We simply don’t produce the amount of testosterone required to gain muscle mass like men (or female body builders who are taking supplements to support growth) do.
The fact of the matter is, if you want to be fit, lean and toned, you need to do more than just cardio. You should be incorporating strength training workouts into your routine IN ADDITION to your cardio workouts! The COMBINATION of cardio and strength training is what will get you the results that you’re looking for – feeling strong and looking lean!
But that’s not all! There are so many benefits for women that come from incorporating strength training into an exercise regimen:
- Improved muscle tone (and increased self-esteem)! I don’t know about you, but I always feel better about myself when I am looking fit and trim – lean muscles are sexy!
- Increased bone density! A healthy bone is more dense; meaning that it has more calcium stores, is stronger and has a higher bone density. Weight bearing exercises, or strength training, help to deposit calcium stores within your bones, leading to healthier, stronger bones!
- Increased immunity to illness! Several studies have now found that strength training increases both the number and the amount of activity of immune cells whose primary jobs are to detect and destroy cancerous and virus-infected cells! In addition, muscle is your body’s way of storing protein – which is essential in the production of antibodies when your body is fighting an infection.
- Ability to slow (and even reverse!) the aging process! A recent study conducted at McMaster University Medical Center showed that lifting weights can actually reverse the aging process in the muscles. Participants in the study not only got stronger, but the molecular mechanisms which generate power for their muscles became as active as those found in much younger people.
- Your body will metabolize food and drink more efficiently! When you strength train, you experience a boost in your resting metabolism… so if you are trying to reduce bodyfat, you’ll be able to do so more easily! The reason for this is that strength training increases muscle fibers, and as such, they consume more energy – which boosts our metabolisms.
So now we know the benefits of strength training… but why else aren’t’ we doing it?”
By Janine@ThePurpleGiraffe
Full Article: http://shesafitchick.com/2012/01/weights-for-women/
Get rid of your muffin top
1. Plank This isolation exercise targets your internal abdominals, called the transverse abs. These muscles are the deepest muscles that act as a girdle that holds everything together. Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold for 30 seconds. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, eventually working up to 3 minutes.
2. Side Plank The side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris. Start by lying on your side with your knees straight and feet stacked. Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders. Hold for 30 seconds and repeat on the other side. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes and possibly move onto resting body on your hand versus elbow.
3. Scissor Kicks Working your obliques not only defines your waistline, it also improves posture which can help decrease back pain. Start by lying on your back with feet 6 inches off the ground and your hands by your sides. Pull your navel in toward your spine to eliminate the arch in your back. Keeping both feet off the ground and your legs straight, alternate kicking your feet toward the ceiling. Kick with your right leg, then your left leg. That’s 1 rep. Repeat for 10 to 15 repetitions.
4. Vacuum Exercise The transverse abdominals are the most important muscles to target when you’re trying to flatten your belly. They’re hard to reach—but this do-anywhere move hits ’em. Start on all fours with your spine relaxed and inhale deeply. While you exhale, pull your navel toward
your spine and hold for 12 seconds. That’s 1 rep. Repeat for 12 repetitions5. Opposite Arm and Leg Raise Start on all fours. Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel. Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg. That’s one rep. Complete 20 repetitions.
6. Bicycle Crunch Round out this routine with the bicycle crunch, which targets the rectus abdominals, the hardworking muscles that hold you upright. Start lying on your back. Place your hands behind your head, and lift knees toward your chest so that both your hips and knees are bent 90 degrees. Curl your head and shoulders off the floor while twisting your torso to the left. At the same time, pull your left knee toward your right elbow and extend your right leg so that it’s about a 45-degree angle to the floor. Repeat on the other side by twisting your torso to the right and pulling your right knee toward your left elbow while you extend your left leg. That’s one rep. Complete 15 repetitions.
(Source: wickedskinnytothemax.tumblrcom)
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Bikini Blaster 2 of 2. Hope you have the complete set now. If not, here’s 1 of 2. Do the whole video with me here. Okay, now go cray cray reblogging!!!!!!! <3 Cassey
Ever notice how the fresher and healthier the food you eat, the more the variety and vibrancy the colors of your food?
If your plate has only one color which is “golden brown”, it’s time for you to change your diet.
(Source: motivationintohabit)
