Monday, February 6, 2012

Movin it Monday {2}

Pin It Hello there! Are we feeling ready for this new week?! No? You wish it was Crafty Pants Friday already?....Well, me too. But alas, its a new week which means its a new Monday. Now, I knooow that everyone needs some good calorie burning exercises after all the delicious treats they had during the Big Game last night. And Ive got some. This week I will be working on legs, and I've got some killer moves to get those gams gasp worthy. The first one I have for you are some moves that Carrie Underwood does to get her killer stems...

1. Back Lunges with a Bicep CurlFrom a standing position, step one leg backwards into a deep lunge, then come back into a standing position, while also doing a bicep curl with free weights. Do 15 for each leg for two or three sets.
2. Front Lunges with a Torso Twist
Holding a medicine ball in front on you, step forward into a front lunge, then twist sideways in the direction of the lunge (if you lunge with your right leg, twist towards the right). Do 15 for each leg for two or three sets.
3. Jump Squats
From the squat position, jump into the air as high as you can, landing back into the squat position. Repeat for 20 to 25 reps.

The following moves are really going to whip you into Shape... They are performed as a circuit, and as I told you in the last Movin it Monday post, I earned my degree in Kinesiology. I am a huge fan of circuit workouts. Circuits combine cardio with the muscle moves, so you're getting it all done at once and reaping the max benefits. Plus saving some time!

I found these leg moves at Shape Magazine. Combine this circuit workout with the moves listed above for this weeks workout.

Now you may be wondering how many times a week and for how long you should be doing these. Well, you should be performing moderate exercise at least 4 times a week for at least 30 minutes. That's not so bad right? And its not even for a very big chunk of your day. And once again, you can perform this in your own home if you want.

For yesterdays post I shared some healthier party food ideas, and you can check that post out here.
My husband and I love the chili recipe and we have it a few times a month.

One of the tricks to losing weight the healthy way, and keeping the weight off, is to EAT. That's right. You have to eat. If you go all day long with no food, and then have a large dinner, you're not doing yourself any good. Even if you eat a big lunch and then think to yourself, well, I wont have anything else for the rest of the day... Well, you would be doing more harm than good to your body.

Your body cannot handle an over load of calories at one time. If you eat a big meal, your body uses the calories it needs, and then stores the rest. Store it as what? Fat. Your body simply cannot use a large amount of calories all at one time. Even if that's all you were to consume that day.

Now you may be thinking, but if it stores it, and then I don't eat for the rest of the day, wouldn't my body use the extra calories it stored, later in the day?

NO. When you do not consume enough calories through out the day, your body can go into starvation mode, or into ketosis. When it does this, it lowers your metabolism so that you burn less calories, as a way to conserve energy.

All this translated means: If you don't eat enough, your body does not attack your extra stores of fat to use as a supplement. Instead, its slows down and burns less calories so that you don't lose those fat stores.

The legitimate way to get rid of those extra fat stores:
Eat throughout the day. Around 5 small meals at about 300 calories each (these numbers are not for general public. Your total calorie intake should be based on your current weight, and the target weight you are trying to reach). Regular exercise is also a key factor. If you're not burning calories, you're not losing fat.

The only way to lose weight, is to *Burn more calories than you are Consuming*.

And there you have it. I hope this helps you understand a little more about how legitimate weight loss works. If you ever have any questions, don't hesitate to ask! If I don't know the answer, I will find out for you!

Now get out there and MOVE IT!

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4you-withlove said...

Excellent moves....squats always "hurt so good"!

Jessica @ O. Alouette said...

Carrie Underwood has amazing legs. I go to an Extreme Core class at the gym and we do squats and lunges like that. Maybe one day my legs will look like hers!

Amanda Dale said...

Ugg, we do squat thrusts in my Zumba toning class and I swear they make the biggest difference. Thanks for linking up at Cowgirl Up! Hope to see you next week!

Jodi said...

Is it just the three exercises that we do or is there more?

Anonymous said...

I'm still learning from you, but I'm trying to achieve my goals. I certainly liked reading all that is posted on your website.Keep the stories coming. I liked it!
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