To Your Health
April, 2011 (Vol. 05, Issue 04) |
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Reverse lunge with one-arm press: Strengthens your arms and legs. Stand holding a pair of dumbbells next to your shoulders; Step back with your right leg and press the dumbbell in your right hand straight above your shoulder; Lower it and stand back up; Repeat with your left side. That's 1 rep. Perform 5-7 reps.
Step-up: Strengthens the quadriceps, gluteals and hip muscles. This increases both leg strength and stability. Start with a dowel or barbell across your back, with one foot on a step or bench, high enough to ensure your knees and hips are bent at an angle of around 90. Push down through the heel of the foot upon the step and extend the leg, rising up onto the step. Then lower down, taking all the weight back onto the same leg, leaving the foot on the step. When the support leg touches down behind the step, begin to push up again. In this way, most of the work is done with the leg on the step. Start by mastering the technique with seven reps per side, progressing to holding a pair of dumbbells in each hand. Then progress to holding a kettlebell in one hand at a time.
Aim to increase the weight you can lift for 7 reps.
Inverted row: Strengthens the upper back and arms. Lie underneath a secured bar. Grab the bar with an overhand, shoulder-width grip, your arms and body completely straight, and heels on the floor. Pull your body up, and return to the starting position. That's 1 rep. Repeat for 60 seconds. If you get tired, hold onto the bar with as much of your body off the floor as possible until your time is up.
Up-chop kneel: Develops excellent core stability and trunk rotation strength. Kneel with a band or tubing handle attached below hip height. Grasp the handle in both hands to the side of the hip nearest the band. Lift the arms up and at the same time, rotate the shoulders away from the anchor, keeping hips facing forward and arms straight. Complete 7 reps on each side.
Down-chop kneel: Develops excellent core stability and trunk rotation strength. The down-chop is the opposite of the up-chop. Begin with the handle attached above head height, grasping the handle in both hands above the head to the side of the band. Keeping the hips facing front and the arms straight, pull the hands down and turn the shoulders away from the band. Complete 7 reps on each side.
Do you want to lose at least two pant sizes? Can you commit to everything I've discussed in a 14 -16 week or so progression, which will leave you in better shape and lower in body fat (if you get your diet in line)? Talk to your doctor about the exercise suggestions I've outlined and keep them in the loop as you make progress, or anytime you have questions. Now go take control of your body and take the (three) most important steps toward a lighter, leaner you!
A Winning Formula:
Nutrition + Resistance Training + Interval Training = Weight Loss
It's a simple formula for weight-loss success: 1) Get your nutrition in order. 2) Use heavier resistance (not light and easy weights). 3) Keep the reps going so that the time under tension is about 60 seconds. 4) Keep the rest periods between sets very short, if at all. 5) Use mini-circuits to maximize the work intensity. 6) Use sprints. Do this and you will elevate what's known as your "Excess Post-exercise Oxygen Consumption" (EPOC) for up to 38 hours following a workout. That means if you trained from 9 a.m. to 10 a.m. on Monday morning, guess what? You're still burning calories (without training) at midnight on Tuesday. Can you tell me if your training session can keep you burning more calories after the exercise session? If you haven't changed your program since the personal trainer at the gym showed you around the gym, it probably isn't.
Jeffrey Tucker, DC, is a doctor of chiropractic and rehabilitation specialist who integrates chiropractic, exercise and nutrition into his practice in West Los Angeles. You can sign up for his newsletter at DrJeffreyTucker.com.
