Fitness Tip
Be active. The safest and most effective way to lose weight is to reduce calories and increase physical activity.
Tighten That Toosh
Do you want buns of steel? Do squats! Squats work like magic. If you do them often and correctly you well have a new and improved toosh.
The main muscles targeted by a squat are: quadriceps, calves, hamstrings, glutes, hip flexors and lower back. If you are rusty on performing squats then you will mostly feel it in your quadriceps and upper thighs. As you become stronger, you will feel the different muscles in your lower body working.
Here is my usual squat routine:
Singles for the count of 8
Pulse on the 8th for 12 seconds
Shoot back up and repeat 3 times
Down for 2 up for 2 (4x's)
Down for 4 up for 1 (4x's)
Down for 1 up for 4 (4x's)
Down for 6 up for 1 (4x's)
Down for 1 up for 6 (4x's)
Singles for 8
Pulse on 8th
To Target Inner Thighs:
Point your toes out to the sides of the room and keep your legs shoulder width apart.
Begin with singles for the count of 8
Pulse on the 8th for 12 seconds
Lift your right heel
Singles for 8
Pulse for 12 seconds
Drop your left heel and lift your right heel
Singles for 8 pulse on the 8th for 12 seconds
Lift both heels up
Singles for 8 pulse on 8th for 12 seconds
Repeat 3 times
Squating Tips:
To make your exercise a little more challenging add dumbbells at your sides or hold a body bar behind your head, supported by your shoulders.
Make sure your knees DO NOT go pass your feet.
Keep your back straight and your core tight
Don't forget to breathe
The main muscles targeted by a squat are: quadriceps, calves, hamstrings, glutes, hip flexors and lower back. If you are rusty on performing squats then you will mostly feel it in your quadriceps and upper thighs. As you become stronger, you will feel the different muscles in your lower body working.
Here is my usual squat routine:
Singles for the count of 8
Pulse on the 8th for 12 seconds
Shoot back up and repeat 3 times
Down for 2 up for 2 (4x's)
Down for 4 up for 1 (4x's)
Down for 1 up for 4 (4x's)
Down for 6 up for 1 (4x's)
Down for 1 up for 6 (4x's)
Singles for 8
Pulse on 8th
To Target Inner Thighs:
Point your toes out to the sides of the room and keep your legs shoulder width apart.
Begin with singles for the count of 8
Pulse on the 8th for 12 seconds
Lift your right heel
Singles for 8
Pulse for 12 seconds
Drop your left heel and lift your right heel
Singles for 8 pulse on the 8th for 12 seconds
Lift both heels up
Singles for 8 pulse on 8th for 12 seconds
Repeat 3 times
Squating Tips:
To make your exercise a little more challenging add dumbbells at your sides or hold a body bar behind your head, supported by your shoulders.
Make sure your knees DO NOT go pass your feet.
Keep your back straight and your core tight
Don't forget to breathe
Contact Info
E-mail: getjackedwithjill@gmail.com
Twitter: Jackedwithjill
LinkedIn: http://www.linkedin.com/pub/jillian-vryhof/11/478/4aa
Twitter: Jackedwithjill
LinkedIn: http://www.linkedin.com/pub/jillian-vryhof/11/478/4aa
Fitness Tip
The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.
Fitness Tip
To improve your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.
About Me
I graduated from Quinnipiac University in 2010 with a degree in journalism and management. I am also certified in group exercise aerobics and instructed a CKO West Caldwell kickboxing, Quinnipiac University and at Bally's Total Fitness.
I am currently working at CBS News in New York City.
Quick Tips to Shed a Few More Calories a Day
By changing some of your habits and incorporating my tips into your life you will be surprised how little changes like these can make a difference in your physical appearance and overall health.
1. When possible, leave the car behind. If you have little errands to run (close to your house) hop on a bike or put your legs to use and walk to your destination.
210 calories burned for a 60 min leisurely bike ride
158 calories burned for a 45 min leisurely bike ride
105 calories burned for a 30 min leisurely bike ride
53 calories burned for a 15 min leisurely bike ride
So put the (bike) pedal to the metal!
2. Opt for the stairs instead of escalators.
13 calories burned for walking downstairs for 5 min
39 calories burned for walking upstairs with carrying a load for 5 min
3. Park further away from the main entrance from the grocery store, mall, garden center or wherever you drive to. By parking further, you will have to walk further (surprise, surprise) Plus, on the walk back to your car, you will most likely be carrying bags. These few extra steps will get your heart rate going (and perhaps work up a quick sweat depending how much you are carrying)
1. When possible, leave the car behind. If you have little errands to run (close to your house) hop on a bike or put your legs to use and walk to your destination.
210 calories burned for a 60 min leisurely bike ride
158 calories burned for a 45 min leisurely bike ride
105 calories burned for a 30 min leisurely bike ride
53 calories burned for a 15 min leisurely bike ride
So put the (bike) pedal to the metal!
2. Opt for the stairs instead of escalators.
13 calories burned for walking downstairs for 5 min
39 calories burned for walking upstairs with carrying a load for 5 min
3. Park further away from the main entrance from the grocery store, mall, garden center or wherever you drive to. By parking further, you will have to walk further (surprise, surprise) Plus, on the walk back to your car, you will most likely be carrying bags. These few extra steps will get your heart rate going (and perhaps work up a quick sweat depending how much you are carrying)
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