Best work out equipment for the home and travel:
1. Everyone should have an exercise stability ball(preferably an anti burst one). Make sure your ball is the right size for your height to achieve the safest and most effective ball work-out. Once the ball is inflated, sit on it and make sure your knees and hips are level and when you place your belly on the ball, you are able to reach your knees and hands to the floor.
5' 0" and under 45 centimeter ball
5’ 1†– 5’ 6†55 centimeter ball.
5’ 7†– 6’ 1†65 centimeter ball.
6’ 2†– 6’ 8†75 centimeter ball.
2. DumbBells/ Ajustable weights/ Resistance Tubing: all of these are great. It is a misconception that the tubing can't give enough resitance - you would be surprised.
My own new personal fav: a weighted body bar, this has become my new found all time love (besides Jesus who is new every morning).
3. Jump Rope (burns 480 to 720 calories an hour, depending on your weight and speed).
4. A step (like aerobic step) which is great for strength or plyometric training or as a weight bench.
5. A Bosu Ball - these are pretty pricey and they are for a more advanced group, so unless your have been working with a trainer don't try this one. But it is a great workout if you have a trainer who has one.
6. And one great gym equipment that I have owned for years and LOVE is the Total Gym.
All the of the above can be purchased at your local Wal-Mart of Target...even the Total Gym.
ONLY ONE POUND
"Hello, do you know me? If you don't you should. I'm a pound of fat and I'm the happiest pound of fat that you would ever want to meet. Want to know why? It's because no one ever wants to lose me; I'm ONLY ONE POUND, just a pound. Everyone wants to lose three pounds, five pounds or fiteen pounds, but never only one, so I just stick around and happily keep you fat. Then I add to myself ever so slyly so that you never seem to notice it, that is until I've grown to ten, twenty or even more pounds in weight. Yes, it's fun being ONLY ONE POUND of fat, left to do as I please. So, when you weigh in keep right on saying 'Oh, I only lost ONE POUND.' (as if that were such a terrible thing!) For you see, if you do this you'll encourage others to keep me around because they will think I'm not worth losing. And I love being around you - your arms, your legs, your chin, your hips and every part of you. Happy days!!! After all, I'm ONLY ONE POUND OF FAT!!!!"
Betty Boop Glitter Pictures
Tips on Losing Weight
Take your body weight in pounds and divide it by two; then drink that number of ounces of filtered water each day.
Drink two 8-ounce glasses of water thirty minutes before each meal.
To burn more fat, drink two 8-ounce glasses of water, and then go for a brisk twenty-to-forty minute walk first thing in the morning before eating.
If you reach the point where you stop losing weight, get a carbohydrate gram counter and decrease your carbohydrate intake to 20 grams a day for two weeks. Then, gradually increase your carbohydrate intake thereafter. A good rule to follow is to combine foods in a ratio of 40 percent carbohydrates, 30 percent proteins, and 30 percent (good) fats.
by Dr. Don Colbert - February 2008
Benefits of Strength Training:
~~~~~~~~~~~
Increased muscular strength
Increased strength of tendons and ligaments
Potentially improves flexibility (range of motion of joints)
Reduced body fat and increased lean body mass (muscle mass)
Potentially decreases resting systolic and diastolic blood pressure
Positive changes in blood cholesterol
Improved glucose tolerance and insulin sensitivity
Improved strength, balance, and functional ability in older adults
Information from:
http://www2.gsu.edu/~wwwfit/benefits.html
Melt Away Pounds: 15-minute Boot Camp Workout
Ab Exercises
Check out these great web sites:
betterlifeunlimited.com
drcolbert.com
mayoclinic.com/index.cfm
bravotv.com/Bravo_For_Fitness/index.php