TAKE THE STAIRS TO SCULPT A SEXIER AND STRONGER LOWER HALF

Think coaches send athletes running up stairs as punishment? On the contrary:  The workout is a supercharged strengthener for  the hamstrings, quads and glutes and helps boost performance on even ground too. You have to get in a forward-leaning position and drive your feet down and back.  That ’s the form you need to take of f and run fast on f lat land,  so it ’ l l  improve your speed and acceleration.  Sprinting stairs is also a serious calorie scorcher;  you’ l l  zap at least 10 per minute.  Do this fun yet chal lenging plan,  created by Juris,  on any staircase to get f itter and more toned in no time.

BUILD UP YOUR GLUTES WITH THIS HIGH-REP ROUTINE

TRAINING YOUR GLUTES DOESN'T ALWAYS REQUIRE AN HOUR-LONG GYM SESSION, and this 30-minute is proof. Individually, these exercises may not be very complex, but it's their sequence, mega high reps, and oh so many pop squads, that make it a serious butt burner. As you go through the routine, remember to use mind-muscle connection: focusing on pressing through your heels and contracting the muscles will help activate those glute and get you noticeable results. With this workout, you'll want to go easy on the weight load to avoid burning out too quickly. The intensity comes form the plyometric elements and high reps, so keep the dumbbells moderate and focus on perfect form and minimal rest between exercises.

HOW TO: Perform each exercise, one after the other, with minimal rest. Between each exercise, you will be performing 25 pop squats. After completing the entire circuit, rest for 1 minute, go back to the top and repeat the whole thing. Advanced trainers: repeat it twice.

25 MINIUTE WITH MIGHTY MACHINE ROUTINE

Consider the rower your badass-yet-friendly trainer. With each stroke, you melt fat and firm up everything from your shoulders to your calves-but because you're cardio. Plus, the movement helps create posture your mom would be proud of. Although you're rowing with your arms in front ofyou, it's a great counteraction to the hunched-over position many of us are in all day. Your back needs to stay rowing strengthens back muscles that get weakened from desk jobs. The best part: The faster you row, the more intense your workout becomes—so the quick intervals here will get you toned in less time.

3 STOP WORKOUT MISTAKES

MISTAKE #1 Being afraid of "men's" weights

Many barbell arid free-weight moves mimic everyday ones (carrying bags, picking upachild, openinga door) the way machine-based moves that tend to isolate a single muscle can't. Don't worry about bulking up: Most women don't have near the amount of testosterone needed to build big. bulky muscles.

THE FIX: Grab 12-pounders instead of 5s (but don't be afraid of 20s if you have the strength!). Try deadlifts with a barbell versus dumbbells. It's okay if you need to do fewer reps. Adding weight will tone you up in less time.

MISTAKE #2 Bad squat form

Squats areone of the best glute and quad sculptors because they engage a large amount of muscle. But I see my clients making two key errors when it comes to squats; First, they put their weight on their toes instead of in their heels. This puts stress on the knees and makes you unstable. Second, they stand with their feet too close together. Women are built differently than men and their hips tend to angle forward. This anterior tilt can lead to muscle imbalances as well.

THE FIX: Wiggle your toes at the bottom of a squat to make sure your weight is in your heels. Press through your heels as you rise up. Also, stand with your feet slightly wider than your hips with your toes slightly turned out. This will shift your weight back and counteract that pelvic tilt.

MISTAKE #3 Using crunches to fight belly fat

Crunches firm the muscle that lies underneath fat-they don't actually melt away fat. To see a difference, you
need to burn or cut the extra calories.

THE FIX: Abs are made in the kitchen. Make sure you have more calories going out than coming in. Trade
crunches for exercises that engage your entire core—the front, back, and sides of your torso— like planks. Also, work your lower body. Moves that target large muscle groups like your buttand thighs help increase calorie burn and your metabolism after a session, which ultimately helps slim down your waist.

THE BENEFITS OF LOWER-BODY WORKOUTS

1. IMPROVE YOUR DAILY LIFE

Having strong leg muscles benefits your life. From walking and running to climbing stairs, kneeiing and lifting thiings from the floor - even standing - we use our legs for all these activities, and strengthening them can only make our life easier.

2. BOOST YOUR METABOLISM

Your leg muscles are the biggest in your body so need more blood. Exercising your quads, hamstrings, calves and glutes forces your heart to pump new blood to the lower limbs, kick-starting your metabolism and encouraging your body to burn more calories.

3. MELT FAT FASTER

Training your legs requires multi-joint exercises - for example during a squat you bend at your hips, knees and ankles to train your legs and glutes - using more muscles and burning more calories than upper-body moves such as bleep curls or shoulder presses.

4. AVOID INJURY

Lower-body exercise increases bone strength, improves your balance and stamina, and builds stronger knee, hip and ankle joints to reduce injury and the risk of falling.

5. INCREASE YOUR STABILITY

Your legs form your support base providing you with stability and stamina. Having strong legs means you'll be sturdier, more agile and go the distance for longer, whether you're playing team sports or busting out your favourite moves on the dance floor.

6. ENHANCE CORE STRENGTH

Since many lower body exercises involve carrying a weighted load higher up your body - think doing a squat with overhead raise, which involves holding dumbbells at shoulder height - your core has to work extra hard to prevent injury, and maintain an upright posture and balance. This means your abs get a workout before you've done a single sit-up!

7. GET GREATER FLEXIBILITY

Many leg exercises require you to move through a full range of motion, from increasing your overall suppleness to reducing aches and pains. For example, deep squatting and lunging increases your flexibility within your entire hip complex, which can help reduce back pain, while side lunges increase inner-thigh flexibility.

MUMMY BODY WORKOUT

The best way to get your children started with a fitness routine is getting them involved in physical activity as soon as your doc gives the green light. These exercises can be performed by anyone, but consider variations if your baby is too young or too old.

WORK YOUR WAY TO A BEAUTIFUL BODY

Exercises contribute much to having strong bodies even as we advance in age. However exercising without a plan can cause more harm than good. Once you know what you want to achieve as part of your beautiful body, choose an exercise that will help build on it. It can be for your legs, arms, chest, pelvis or even the abdomen.

Everybody wishes to have a body that gives them  confidence. The definition of a beautiful body may vary from one person to another, but despite your definition, some basic steps can make you have the body of your choice.

1. Measure yourself

Before you decide where you want to go, you have to know what you need to start your journey. Measuring your weight and heights will give you your body mass index (BMI). This is an index used to classify you as underweight, normal, overweight or obese. Knowing where you belong will help you know what you need to do to hit your target.

2. Know the problem
Get to know which part of your body you really have a problem with. This will help you in choosing those methods that will help you reach your target. If you have too much fat in your body and you want to lose it fast, you can get a liposuction, which they will remove the fat. If it's your muscles you need to build then you can take the necessary steps.

3. Work out
Exercises contribute much to having strong bodies even as we advance in age. However exercising without a plan can cause more harm than good. Once you know what you want to achieve as part of your beautiful body, choose an exercise that will help build on it. It can be for your legs, arms, chest, pelvis or even the abdomen.

4. Healthy eating

For you to have a beautiful body there are some foods that you will have to do away with even if they are your favorite foods. Do away with junk food and other fatty foodstuffs. Replace this with fruits and vegetable salads. Do not skip meals in an attempt to lose weight. Instead, you can have small healthy meals frequently. Keep off alcohol and smoking.

5. Drink a plenty of water

Water has many functions in our bodies and one of it is to keep your skin succulent and attractive. It also helps to remove wastes from our body and keep us full for a long time, reducing someone's appetite.

6. Strengthen all your muscles

People tend to be biased in the muscles they want to strengthen, but they forget others. This mostly applies to women. Having a flat tummy and strong arms or thighs with weak pelvic muscles is not good. Have even strong pelvic and even vaginal muscles by either exercising or getting a hymenoplasty surgery. Work towards your own definition of a great body with these few tips. It does not matter what other people say, as long as you are comfortable in how you look and feel. Remember having a healthy body leads to a longer life.

DANCING - IT MIGHT BE JUST WHAT YOU ARE LOOKING FOR IN A WORKOUT

There are a number of reasons to take up dancing to get fit. Research indicates that dancing maintains cardio health, while enhancing your emotional health. Weight bearing bones will be strengthened, while slowing bone mass loss. If you dance for fitness, you should also see an increase in flexibility and coordination.

If you are teaching dance classes, you should only use moves effective for fitness, safe, and ones that  will focus on a range of muscle groups. This will provide a well-rounded workout.

Dancing as a workout has become quite popular. It is also great activity for couples to engage in  together. More and more couples are taking dancing as an interesting, fun and healthy activity. Once you and your partner have learned to dance, it opens the door to joining local dance groups if you so desire. This provides more social interacting as well as more exercise. Of course impressing friends and family at the next big party is also a good reason to learn to dance together.

Dancing is a great way to achieve a more healthy body. Dancing is good for you and isn't just a crazy fad. Dancing will help burn calories and boost your energy. It will help you improve circulation, and tone your muscles. When you dance to get more fit, it is much more fun than a regular workout. Dancing also helps to release serotonin. This aids in weight-loss. It can also help relieve any tension and stress you may be feeling and while improving your mood; it provides an outlet for your creativity. Dancing can be an incredible way to get in shape.

Pole dancing is one way of improving your body's health as well as your fitness. It helps tone essential  muscles groups. Pole dancing is available in quite a number of forms. Some of these are a lot more  brazenly erotic than others. Pole exercise dancing  is best mastered having an instructor teaching, however training books can be quite useful if there are good pictures.

Belly dance, another dance form, includes motions that are natural and mainly designed for the woman's body. It is a wonderful way to have a fun workout! It can significantly improve core strength and enhance posture. It helps in putting all of your curves in the right places.

Belly dancing is carried out primarily while standing, and most of these actions are based on natural motions of your body the same as walking, turning, and leaning. Belly dancing is a sensible way to work out as it targets core muscles. Belly dancing tones muscle while highlighting curves, and can be mastered by dancers of all fitness levels.

Belly Dance no longer belongs exclusively to the Middle East. Since belly dancing is low-impact, potential for injury is rare so dancers of any age and health levels can experience the rewards.

Most dancers have very well-toned arm, leg and core muscles because these key groups of muscles are utilized in many different dance variations. Even dancers with natural ability and talent are always working hard to improve. Don't expect you'll resemble Fred Astaire or Ginger Rogers after a couple of ballroom dance classes though. Furthermore, dancers use a variety of motion for their programs, which helps boost the muscles' ability to bend and stretch.

Another reason for learning to dance for fitness is that individuals who are generally known as great dancers are invariably popular with the opposite sex.

Most dancers have very well-toned arm, leg and core muscles because these key groups of muscles are utilized in many different dance variations. Even dancers with natural ability and talent are always working hard to improve. Don't expect you'll resemble Fred Astaire or Ginger Rogers after a couple of ballroom dance classes though.

SHORT CIRCUIT

Whether your goal is toning or cardio, this 1950s workout will save you a whole lot of, um, resistance.

The fitness thinking that results are causally tied to long gym sessions and abacus-worthy rep counts that bring you to the brink of puking is relativy new. Long before women were working out (or voting), fitness enthusiasts were hatching tricks to achieve more with less time and effort. Aspects of high intensity circuit training (HICT)emerged in 1953 when University of Leed research revealed gains in strength, endurance and aerobic fitness in less than the time it takes to unjam a gym locker.

OLD WAY

Resistance training performed separately from aerobic training - typically on two or three non-consecutive days each week. The American College of Sports Medicine (ACSM) recomnaends two to four sets of eight to 12 repetitions per resistance training exercise for each major muscle group at an intensity of 40 to 80 per cent one-rep max (1RM). Two to three rninutes of rest is recommended between exercise sets to allow for proper recovery. That leaves 150 minutes of aerobic training at 46 per cent to 63 per cent V02Max to be made up when you can fit it in (or 75 minutes at 64 to 90 per cent V02Max), Yeah, we know, you've got a life.

NEW WAY

The two keys to making it work are intensity (think demon pace) and limited rests, "The incorporated resistance training contributes significantly to the amount of fat burned during a workout," researchers wrote. What's more, "When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits," Metabolic spike can last up to 72 hours from your last squat, research has found, meaning you bum more calories for up to three days. Better yet, studies suggest that HICT may burn more subcutaneous fat than steady state cardio thanks to increased catecholamines and growth hormones piqued by furious workouts with sub-30-second rests. On the cardio front, short HICT sessions have been found to elicit similar gains as garden variety tread milling.

YOUR WAY

▶ Choose exercises employing large muscle groups.
▶ Stage them in an order that allows opposing muscle groups to recover while another is working - while you're cranking out push-ups (upper body), your legs are taking a breather, ready for high-intensity squats.
▶ Splice dynamic moves with static ones to give your ticker a chance to regain its composure - think chasing jumping squats with a stationary plank or crunches,
▶ Factor in exercises to cover off all muscles,
▶Base reps on what lets you maintain supramaximal intensity for an entire set. A good guide is 15 to 20 reps per exercise, or around 30 seconds.
▶Adjust sets and reps to enable you to push past 100 per cent and stay there (with the help of short rests); more is not better.
▶ Rests of 30 seconds or less have been shown to elicit maximum metabolic perks, but the ACSM suggests 15 seconds or less.
▶ For the following circuit, perform each exercise for 30 seconds, resting for 10 seconds between stations. Repeat the circuit two to three times (approximately 14 to 21 minutes in total).

1. Jumping jacks (whole body)
2. Wall sit (lower body)
3. Push-up (upper body)
4. Abdominal crunch (core)
5. Chair step-up (whole body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
3. Plank (core)
9. High knees (whole body)
10. Lunge {lower body)
11. Push-up and rotation (upper body)
12. Side plank (core)

THE FLAT STOMACH WORKOUT

We'll you in on a little secret: crunches don't even scratch the surface when it comes to toning your tummy, "I've lost count of the number of women - celebs included - who ask me how to get rid of extra weight around their middle", "But here's the thing: a flat stomach won't come from doing hundreds of ab crunches every day - you need to work your whole body."

Sound different? It is, Jane's created a unique training method she's dubbed Pilates Flow, which mixes elements of martial arts, yoga and Pilates. Each move works your whole body but always has your core muscles at the centre of it. "Many of my clients come to me totally new to fitness," says Jane. "But after doing these moves at least three times a week, they end up stronger, firmer and totally confident about their tummies."

The moves here will help shrink your waist and flatten your middle, fast Don't worry if they feel too simple - they work the deepest muscles, and you don't need to hit it hard to do that. Throughout, you should feel your core working; if you don't, stop and try again.

AGE-PROOF EXERCISES

Whether you're 16 or 60, personal trainer Joslyn Thompson Rule recommends you try these wondrous workouts

1. WALKING is so basic, and an extremely effective form of exercise. Not only is it weight- bearing, it also has a very positive mental effect, too. Taking time out to go for a walk, even for just 15 minutes a day, is beneficial for both body and mind.

2. SQUATTING is important for everyone, as you use it to get by in everyday life. Sitting down on a chair is a simple squat. At the most complex end, you cart squat with a weighted barbell in a gym. To start squatting, practise sitting down then standing up from a chair, keeping your weight central. Try not to use your arms to assist you when you stand up and do this for two sets of 10 repetitions.

3. THE YOGA COBRA POSE is spend a lot of time sitting dowrt, as this can cause the muscles at the front of your body to tighten up. The cobra pose stretches the muscles on the front of the torso and strengthens the arms and shoulders. To nail it, lie face down and push your upper body off the floor, straightening your arms as much as is comfortable. Tilt your chin up and lift your chest toward the ceiling. A gentler form of this movement is resting on the elbows rather than on straight arms.

4. LUNGING is a great way to ensure you stay strong  through your hips and legs. While it requires balance, coordination and strength, even taking the stairs is a form of a lunge, just with less range of movement. So if a full lunge isn't possible, take the stairs whenever you can: great for the muscles and the heart!

5. SWIMMING is a non-weight-bearing exercise that opens up your lungs and exercises our muscles in a gentle way. For experienced swimmers, the intensity can be taken up a notch by adding some intervals to your sessions, but for those who are less confident or less fit, gentle lap swimming is of great benefit.

YOUR BODY ON TONING: ECTOMORPH, MESOMORPH, ENDORMORPH

Get striations just looking at a dumbbell, or can’t run for longer than 60 seconds? You can blame the type of muscle fibres you got in the body lottery. While speed defines the two main muscle fibre types, the differences impact everything from body shape to athletic potential. Slow-twitch muscle fibres (type I), for instance, typically dominate in ectomorphs – think endurance athletes like marathon runners. Sprinters, on the other hand, tend to have more fast-twitch fibres (type II). They’re more likely to be mesomorphs (you know, hourglass proportions with a naturally perfect muscle-fat ratio). Care factor? Your muscle fibre dominance dictates which fuels you use, when and how. Fast twitch fibres get their energy from glycogen reserves in the muscles and liver and glucose in the blood, while slow twitch fibres feed primarily on fat. The former doesn’t depend on oxygen, while the latter does.

ECTOMORPH

Your body is a perfect canvas for building muscle. With a fast metabolism and a low body fat percentage, your figure is made for strength and interval training. Your genetic make-up means you have a small frame, which means you can build muscle without looking like a tank. PT and owner of Sydney’s New Outlook Fitness Natalie Carter says a great way to utilise your DNA and achieve your best results is strength training.

“You need to do weights and resistance exercises three to four times a week. Incorporate dumbbells based on the weight that lets you feel pushed when you reach your final rep,” says Carter. Also do three to four HIIT sessions a week to maintain your fitness level. Great exercises, Carter says, include are mountain climbers, burpees, squat jumps, step-ups, tricep dips and bent over rows.

For ectos, Carter warns against excessive cardio, including long (over 5km) runs. It will “deplete and stress your body, leading to a gaunt appearance” by breaking down, not building or maintaining muscle. You can blame the stress it puts on your body.

A 1994 study published in Medicine and Science in Sports and Exercise found that levels of stress hormone cortisol doubled in participants by event’s end. Cortisol is notoriously catabolic, meaning it breaks down muscle protein.

As well as gym weight work, you’ll get great toning effects from yoga. “Yoga is a great way to increase your flexibility and also will help keep tone and strength through your body,” Carter says. Try different styles to find one that suits. “If breathing and a slower paced class is your idea of bliss, try Hatha. The more intense personality-type A may enjoy Ashtanga and those more meticulous individuals would be suited to Iyenyar.”

ECTOMORPH: TYPICAL TRAITS

+  Low muscle and low fat
+  Tends to be underweight, lanky, and skinny
+  Able to eat like a horse and never put on weight (fast metabolism)
+  Can tolerate carbohydrates well
+  Young appearance
+  Small bone structure and fine features
+  Tall and can present a hunched upper posture
+  Slow to gain muscle and struggles to keep it

MESOMORPH

Genes say you’re a natural athlete, with a high percentage of muscle in proportion to fat. Your physique is perfect for weight lifting and cardio.

Carter advises varying your weights workouts as your body is prone to fast adaptation. “Work on increasing your lifts and reps every one to two weeks (depending on how advanced you are). Even if it means you lift an extra kilo or push out an extra rep, you are constantly working on improving on your last session.”

Because you are naturally built for attaining a fit and toned figure, Carter says you should set individual PBs as you may be able to push further, and faster, than peers with similar fitness levels. “Giving your program a tweak (with the help pf a fitness professional) will ensure you meet your goals but push yourself to get into
the best shape of your life. Try a CrossFit or MMA class to imbue your life with fire and drive.”

For you, training needs to be all about coming out of your comfort zone and constantly striving to break records or try new activities.

To keep pushing forward, Carter recommends keeping an exercise diary. “Recording your workouts will give you objective feedback and makes planning to achieve your goals easier.”

MESOMORPH: TYPICAL TRAITS

+ High percentage of muscle to fat
+ Sporty and athletic body-shape (metabolism generally functions efficiently)
+  Does better on a protein, fat & vegies diet
+ Good posture, upright
+  Easily gains weight or loses weight
+ Hourglass shape
+  Strong lifter and efficient at sprinting events
+  Athletes generally possess this body type
+  Builds muscle easily

ENDORMORPH

Your body has a higher fat to muscle ratio, which means a key goal will be body recomposition. With the right fitness options, your physique can work in favour of body fat loss and muscle gain.For instance, your body will benefit markedly from cardio and is built for heavy lifting.

“Changing your body composition requires you to remove your excess fat stores and make room for more muscle. Your goal is less fat, more muscle,” Carter says. “Lifting heavy is a great way to achieve this goal. It sounds crazy, but all the fitness models include heavy lifting in their workouts and we all know how smokin’ they look.” 

Heavy weights will build muscle tissue, which will help you to burn more fat, and increase strength, meaning you can lift even heavier and boost metabolism more. 

“Try keeping reps between six and 10RM for three to four sets and include compound movements in your lifts, e.g. squats, deadlifts, pull-ups and push-ups,” Carter advises. Endomorphs are madefor interval training – think two sessions of 30 minutes every week.

“This will consist of 15 sprints of approximately 300 metres, with a 1 minute recovery of slow walking or even jogging (if your fitness is of a high level). You will continue to alternate between the two intensities. Loads of calories will be burnt and your fitness levels will soar.”

An interval-based workout will yield seismic benefits.

“You will continue to alternate between the two intensities, you’ll burn loads of calories and your fitness level will soar,” Carter says. For best results, continue to alternate between two intensities. “You are forcing your body to make greater adaptations to your oxygen uptake and are pushing your body out of its comfort zone.

“Our bodies adapt quickly to our increased fitness levels (cardiovascular) so it’s important to always add a further challenge to push the boundaries and gain further results.”

ENDOMORPH:  TYPICAL TRAITS

+  High fat to muscle ratio
+  Round (especially in the stomach region)
+  Has a hard time losing weight and body fat (slower metabolism)
+ Solid frame
+  Would do well as a power lifter or rugby (as long as they can move their weight around effectively)
+   Gains muscle easily
+  Stores fat easily

TECHNOLOGY IS REVOLUTIONISING HOW WE WORK OUT

Wi-fi and 3G re-imagined technology from something that ties us down to something that lets us log on on the move. Since tablets and cell phones became handbag staples, technology is well and truly  upwardly mobile. And since Silicon Valley types reconciled computers with common wardrobe items  – think watches and wristbands – we’ve entered what experts are calling the ‘era of the quantified self’ Now you can reduce your arvo tea, 10km run and even how much you toss and turn to a set of numbers  (which of course sync with your desky devices so you can geek out later).

There is, of course, the question of whether all this is just giving us more details in which to get bogged down. And there is a risk of confusing crunching your numbers with improving them (generating four pie charts won’t burn more fat). The exciting flip side is that, in the right hands, apps and online trackers can help you over hurdles, from getting out of bed for the gym to maintaining your resolve when results stall (or – gulp – slide).

A Rackspace study of Australians who use wearable technology found overwhelming belief that on-person  tools boost health and fitness. Whether you are out to lose weight, run a marathon or even give up the gaspers, there’s a device – if not an app, virtual coach or online community – claiming to help you do it. 

So how do you choose the tech that will tap into your intricate psyche and lifestyle?

Motivation 101

Motivation, says fitness guru Craig Harper, is what gets you started to achieve your goal, but it’s commitment that sees you follow it through.

“For most people motivation is a temporary emotional state – it comes and goes and is inherently unreliable,” says the Melbourne-based trainer and motivational speaker of 20 years.

To stay on track it’s best to redefine your non-negotiables, he says. “Ask yourself what needs to happen to achieve your weight, health or fitness goal that is non-negotiable. Something that you can do all the time; not something that you just do when you’re in the zone, feeling motivated or on a program.” And, before you turn to the latest high-tech fitness tool designed to help you across the line, try to work out what is driving you to change in the first place. Are you approaching or working towards a goal that will bring you comfort or make you feel great? Or is fear or wanting to avoid a situation that is painful spurring you on to take action? Understanding more about yourself will increase your desire for overall wellbeing, plus the likelihood that your action plan will be fulfilled.

Use tech right

Fitness gadgets and gizmos can be a great way to track your progress – and we all survive on progress, says principal sport psychologist Daniel Dymond of Melbourne’s Performance and Sport Psychology Clinic. When your smart phone is gleaming back results that show you’ve lost a few hundred grams this week or run a few minutes faster than last week, you can’t help feeling revitalised.

“The great thing about technology is it’s objective,” says Dymond. Strava doesn’t know if you’ve had a dog of a day or a lousy night’s sleep. If your data shows a solid workout, it can be just the reality check you need to snap yourself out of your funk.

But, it’s how you use the feedback from your device, app or online community that really matters to your motivation, says Harper.

Online tools can be as valuable or as worthless as you make them. Use data and feedback to keep track of your developments, but try to avoid getting too caught up in the numbers game. Relying too heavily on technology can see you externalise control over what it is you are trying to achieve.

Sydney clinical psychologist Louise Adams works with many clients who develop unhealthy fixations with numbers, particularly in relation to weight loss. “Any kind of technology that is monitoring calorie intake or calories burned for example, creates an obsession with numbers, which is at the heart of a lot of eating disorders,” explains the head of online wellness program Treat Yourself Well. “I find that not only dangerous and disrespectful,but really promoting obsessive behaviour rather than a relaxed attitude about food and our bodies.”

Choose wisely

Three things to remember when
picking the right tech tool for
your fitness mission:

Define your goal

The technology you select must not only match your goal – a running tracker for a marathon mission – but also allow you to set a realistic time frame in which to achieve it, says Dymond. Training for a foot  race or losing 10 kilos should be considered long-term goals, he says. And remember, it’s natural for your motivation to come and go along the way, so don’t log out just yet.

Put it in context

Apps, online communities and virtual coaches are objective and often only offer generic plans and programs. The risk? You set unrealistic and unsustainable goals for in which to achieve it, says
Dymond. Training for a foot race or losing 10 kilos should be considered long-term goals, he says. And remember, it’s natural for your motivation to come and go along the way, so don’t log out just yet.

Put it in context

Apps, online communities and virtual coaches are objective and often only offer generic plans and programs. The risk? You set unrealistic and unsustainable goals for yourself. Try to find a tool that allows you to register as much personal information as possible to create some context to your task. A good example, says Harper, is MyFitnessPal, a personalised online food diary and activity log.

Know your personality

There is little regulation when it comes to fitness tools, which makes knowing your personality – and more so, how thick your skin is – vital when it comes to making your tool work for you, says Adams. She warns against using sadistic apps such as Carrot-Fit, which shames you into taking action with feedback like: ‘Get your flabby body moving, meat bag!’ “Try to select things that treat you with respect. The way to motivate is not through self-hatred, it’s through self-kindness and desire for wellbeing,” she says.

GET FIRM & SHAPELY SHOULDERS WITH SEATED DUMBBELL LATERAL RAISES

Whether you are destined to absorb the rays from a sun-soaked beach or you just want to look outstanding at a pool party, this summer it is difficult to imagine any outfit where the  shoulders do not play a prominent role in your appearance. Sure, no one really pays much attention to soft shoulders in the winter because it is just easy to disguise them in baggy clothes and sweaters. However, the summer months cause the excess layers to be shed, and by then, it is too late to think about revamping the upper body firmness.

Well-shaped shoulders are not always that easy to develop, and shoulder training is complicated  because shoulders can be vulnerable to injury. However, most shoulder injuries arise from poor exercise form in shoulder, chest or back exercises. Nevertheless, the risk for obtaining shoulder injuries  can be minimized by paying careful attention to exercise form. Seated dumbbell raises will activate the  deltoid muscle of the shoulder while minimizing injury risks, and a few months of effort will reshape and firm the entire muscle.

OVERVIEW OF THE DELTOID MUSCLE

Although they are not truly separate heads, the deltoid muscle does originate from three regions on the bony portions of the shoulder, and each region differs in function. The anterior fibers of the deltoid begin on the lateral part of the clavicle (collar bone). These fibers flex the humerus bone at the shoulder (bringing the humerus bone forward), and also medially (internal) rotates the humerus bone at the shoulder. The posterior fibers of the deltoid are activated to some degree in seated dumbbell raises, if they are done with the body slightly bent forward. The fibers in the posterior part of the deltoid begin on the upper and posterior side (spine) of the scapula. The posterior fibers of the deltoid extend the arm by pulling the humerus bone of the upper arm posteriorly. The medial fibers of the deltoid are most strongly activated by seated dumbbell  lateral raises. The medial fibers of the deltoid are attached between the starting positions of the anterior and posterior deltoid fibers with attachments along the acromion of the scapula. The fibers from this muscle converge to anchor to the anterior (front) and upper portion of the humerus bone of the upper arm. The medial fibers primarily produce abduction of the humerus (raising the  humerus away from the side of the  body). This is the primary activator of dumbbell lateral raises.

Although the seated dumbbell raise is a deltoid exercise, it also activates part of the delicate rotator cuff  musculature. The supraspinatus muscle of the rotator cuff begins near  the medial side of the scapula bone  and runs over to the superior part of the head of the humerus bone of the  arm. The deltoid muscle covers the tendon of the supraspinatus muscle.

Along with the lateral fibers of the deltoid, the supraspinatus acts to abduct the humerus. The supraspinatus muscle is most active between positions where the arm is nearing a position that is paralle to the floor4 in the dumbbell lateral raise. The other important function of the supraspinatus is to  hold the  head of the  humerus  into the glenoid  cavity  (shoulder  socket) of  the scapula. It is really  the only  muscle of  the rotator  cuff that  does not  have a  rotational  function.

The shoulder joint is vulnerable to injury if the exercise is done quickly, or if the weight is jerked upward in a quick fashion. It is more important to isolate the muscle regions of the  shoulder and work in slow, smooth  movements and with relatively strict movements. If you are careful in your exercise  form and diligent in your training over the next few months, you will be surprised at how effective this exercise can be.

Your shoulders and particularly the medial part of the deltoid will be activated by the  seated lateral raise6 and take on a whole new firmness that you will want to show off. By  the time that summer is here, you will need to  start digging for your sleeveless tops, so that  you can display the fruits of your hard work.  However, you should not be surprised to be  bathed in well-deserved compliments and  questions about your transformation as a result of acquiring your new shapely shoulders.

SEATED DUMBBELL LATERAL RAISE

This exercise activates the medial deltoid and supraspinatus strongly and the posterior deltoid is  moderately activated as a result of leaning slightly forward. If one bends over excessively, it will convert to a posterior deltoid exercise, so selecting the correct starting position is important.

1. Select a set of light dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold  the dumbbells so that your palms face each other and  your arms hang straight down towards the floor. Bend  over just slightly (about 5 degrees). This will be your  starting position.

2. Keep your torso stationary. Bend your elbows just slightly and begin to lift the dumbbells upwards  (shoulder abduction).

3. Continue to lift the dumbbells upwards, but as  you raise the weights, turn the hands slightly so that  the little finger side of the hand is tilted upwards  towards the ceiling as if you were pouring water in a  glass.

4. Raise the dumbbells until your upper arms are  parallel to the floor. There is no need to lift higher  than this, otherwise the upper fibers of the trapezius,  upper back muscle, and rotator cuff muscles will be  doing the work, rather than your deltoid muscles.

5. Slowly control the descent of the dumbbells  towards the floor. Do not pause at the bottom, but  immediately begin the lift upward. This will keep the  deltoid fibers firing throughout the set. After you have  completed 12-15 full repetitions, you can rest 60 to 90  seconds before starting your next set. Start with two  sets and then you can add a third set after a couple of  weeks of training.

Get Abs for Summer with Stability Ball Crunches

Winter is packed with holiday calories that just seem to accumulate on the waist and the hips as if drawn by magnets. A short-term strategy is to hide the winter accumulation under baggy clothes for a few months, especially when it seems like winter will never end. However, the truth is that very soon, summer will be here, and with it comes the shedding of the baggy sweatshirts. The good news is that there is still time to get your waist into a super thin, tight and flat shape for unveiling this summer. If you become serious about your abdominal training, you must elevate your metabolic rate to help consume the adipose (fat) tissue that has taken up residence on your waist over the winter. A workout will elevate your metabolic rate for several hours even after your last set or stride has been completed, so it is very important that you don’t miss any scheduled sessions. However, you will also need to step it up a bit by adding 30 to 40 minutes of aerobicseach training day. Assuming that you are in good health, the cycling or running/walking should be intense enough to push your heart rate to 70 percent of your maximum (your predicted maximum heart rate is 220 minus your age). If you have the time, the best approach is to do your aerobics at a different time of day than your weights because this will give two chances to increase your metabolic rate each day (but who has that type of time?). If your schedule is just too crazy to do this, then pack both your resistance and aerobicworkouts together, because that is much better than missing out on either part of your training quest.

The best abdominal exercises shorten the fibers in the front and sides of the abdominal wall and they do not stretch these muscles. Crunches on a stability ball will do exactly that by inducing strong shortening contractions while also challenging your core with the extra stresses associated with balancing on the ball.

MUSCLES USED

The rectus abdominis muscle is the primary anterior abdominal muscle that is activated in crunches on a stability ball. The left and right halves of the rectus abdominis is separated by the thin tendon-like linea alba. When both halves contract, the rectus abdominis muscle pulls the trunk forward so that your head and chest will move closer to your hips.

The external and internal oblique muscles are also activated by crunches on a stability ball. The fibers  of the external oblique muscle are angled in the same direction that your  fingers would point if you were to put  your hands in your pockets. When both sides of the external oblique  muscles work together, they flex the  trunk and move the head towards the feet. The internal oblique muscle sits  just deep to the external oblique muscle and connects to the iliac bone of the hip. Its fibers run around the side of the trunk at right angles to the external oblique muscle and attach to the lowest three or four ribs.Like the  external oblique muscle, the internal oblique flexes the trunk at the waist  and moves the head towards the feet.  Both internal and external oblique  muscles can help twist the torso from  side to side.

You should work up to three sets of 25 to 30 repetitions. As your abdomen gets stronger and tighter, you can increase the intensity by holding the top position for up to four seconds in each repetition. Another way to elevate the intensity for the internal and external oblique muscles is to add a slight twist to one side,  then the other as you are coming upwards  on successive repetitions. However, if you  choose to twist, make the twist slow and not fast. Moving your feet closer to your hips will  also make this exercise harder to do. Finally, as you progress and your abdominals are really getting in shape, you can make the exercise  more challenging by placing your fingers along the side of your head (not behind your head)  instead of on your chest or beside your thighs. Alternatively, you can hold a light weight in outstretched arms as you do the exercise. Crunches on a ball might look easy enough from a distance, but it is really pretty chal- lenging and effective. If you set your goals,  tighten your diet, increase the frequency of  your aerobics and hit the ball with crunches as  part of your regular abdominal training, your  thin, tight and flat abdomen should be ready  just in time for summer.

STABILITY BALL CRUNCHES

1. PLACE A STABILITY BALL ON THE FLOOR, THEN LIE ON IT WITH YOUR LOWER BACK PRESSED INTO THE BALL. YOUR KNEES SHOULD BE BENT TO 90 DEGREES AND WITH YOUR FEET PRESSED FIRMLY AGAINST THE FLOOR.

2. YOUR STARTING POSITION IS WHEN YOUR UPPER BODY IS PARALLEL  TO THE FLOOR AND YOUR UPPER TORSO IS HANGING OFF THE TOP OF THE BALL.

3. CROSS YOUR ARMS ON TOP OF YOUR CHEST TO REDUCE NECK  STRAIN THAT COULD RESULT IF YOU PLACED YOUR HANDS BEHIND THE BACK OF THE HEAD POSITION, AS THIS PREVENTS PULLING YOUR HEAD FORWARD AS YOU ARE COMING UP ON EACH REPETITION.

4. KEEP YOUR HIPS STATIONARY AND YOUR FEET ON THE FLOOR AS  YOU FLEX YOUR TORSO BY CONTRACTING THE ABDOMINALS AND CURLING  YOUR SHOULDERS AND TRUNK UPWARD. RISE UP AS HIGH AS YOU CAN  BUT DO THIS SMOOTHLY OVER ABOUT TWO SECONDS AND WITHOUT  JERKING YOUR TORSO UPWARD. ALSO ENSURE THAT YOUR LOWER BACK  MAINTAINS CONTACT WITH THE BALL.

5. SLOWLY CONTROL YOUR UPPER BODY AS YOU RETURN TO THE  STARTING POSITION. TAKE ABOUT THREE SECONDS ON THE WAY DOWN.  ONCE YOU REACH THE STARTING POSITION, IMMEDIATELY BEGIN THE NEXT  REPETITION UPWARDS.

6. EXHALE AS YOU COME UP AND AS THE ABDOMEN FIBERS SHORTEN AND INHALE AS YOU COME DOWN.

SMARTER SQUATS FOR TONED GLUTES

Correctly performed squats dramatically increase leg strength and power, enhancing athletic performancewhile also stimulating growth of lean muscle mass in the lower body. It is generally accepted that squats increase muscular strength over the longer term by boosting muscle hypertrophy and increasing the number of connections between motor neurons and muscle cells for greater muscular contractile force.

However, certain squatting techniques can instantly boost muscle power by rapidly increasing muscle contractile force without requiring additional muscle mass or neuromuscular connections. This phenomenon occurs by a process known as post-activation potentiation (PAP), which utilizes two different mechanisms to immediately promote greater muscle strength. The first mechanism involves greater activation of the myosin regulatory light chain protein typically triggered by a maximum intensity lift.  When more myosin regulatory light chain is triggered, it increases the number of interactions between actin and myosin, the two muscle proteins that drive muscle contraction. As a result, the contractile force of the following lift is increased. In the second mechanism, an initial high-intensity set causes a spike in nerve cell activity that subsequently producesadditional muscle fiber excitation and muscle force for the next few sets.

Many studies have shown that the back squat potently induces PAP5-7 where the primary factor promoting PAP is the use of heavy weights. However, more recent scientific work has shown that, in addition to heavy weights, several variations of the squat can also effectively induce PAP and using these PAP-inducing techniques should increase the weights you lift, not in a month or year, but the next time you hit the squat rack.

DEEPER SQUATS TRIGGER MORE PAP 

The range of motion (ROM) performed while squatting strongly influences exercise intensity. While performing a partial ROM squat permits the use of more weight for greater intensity, the reduced range of motion minimizes muscle stimulation. On the other hand, full ROM squat movements trigger greater muscle contraction. Because greater muscle fiber excitation has a greater ability to induce PAP, full ROM squats should conceivably elicit a greater PAP response.

As shown in a recent study by Esformes et al., the different demands put on the body by full and partial ROM squats does, in fact, produce different levels of PAP, yielding considerable differences in muscle power output. In this study, researchers had each subject do a three-repetition maximum, performing either full or partial ROM squats, and then five minutes later each subject performed a vertical jump to assess muscle power output. The full ROM squat group increased jump height much more than the partial ROM squat group, gaining 4.6 centimeters in jump height compared to 3 centimeters and demonstrating a considerably larger PAP-inducing effect from full ROM squats compared to partial ROM squats.

LONGER REST PERIODS, MORE MUSCLE POWER

The most effective rest interval for building maximum squat strength during high-intensity training should be long enough to permit full recovery of the neuromuscular system, roughly three to five minutes, and may need to be a bit longer to maximize the positive influence that PAP has on muscle force production. The relationship between ample rest and maximal PAP was recently elucidated in a study9where scientists at the University of Sao Paulo had 11 young men, with significant training experience, do a maximal set of squats after warming up followed by varying rest periods of one to seven minutes with each subject, then doing one set at 50 percent of their one-rep max. During this set, the researchers measured the power generated from each subject in order to see if PAP could increase power output. The results showed that PAP did increase power production and that the longer the subjects rested, the more power they generated. For instance, subjects generated significantly greater power output during the concentric phase of the squat after a seven-minute rest period compared to resting for just one minute.

KAATSU-STYLE SQUATTING

While PAP is usually activated using heavy weights at approximately 80 to 90 percent of the one-repetition maximum, kaatsu training can induce PAP despite the use of lighter loads of roughly 20 to 30 percent of the one-repetition maximum. This is because kaatsu training involves the restriction of blood flow to theexercised muscle groups, which triggers the preferential activation of fast-twitch muscle fibers. This preferential activation of fast-twitch fibers deceptively represents high-intensity training to the body, as fast-twitch muscle fibers are usually activated at high-intensity training only— thus giving this mode of training the capacity to induce PAP. In a study by Moore et al., resistance training at an intensity of 50 percent of the one-repetition maximum resulted in significant increases in strength when combined with blood flow restriction, while a second group training at the same intensity, without occluded blood flow, elicited no gains in strength. The results of this study illustrate that low-intensity kaatsu resistance training produced an adequate stimulus for increasing muscle strength by activating PAP without the need for heavy weights. While no study has ever investigated the ability of kaatsu squat training to induce PAP, studies have shown that kaatsu squatting causes a considerable increase in strength ostensibly. This is because kaatsu training caused PAP in the lower body in a very similar way to kaatsu-induced PAP in the upper body as shown in the previously cited study.

In summary, the simultaneous use of PAP-inducing squatting techniques, including kaatsu-style squatting through a full ROM with ample rest periods, should synergistically elicit PAP for appreciable gains in lean muscle mass. Furthermore, because PAP rapidly enhances the muscle cells’ contraction force, it represents a complementary approach to the more gradually acquired gains in muscle power from standard squatting methods that increase muscle hypertrophyand neuromuscular activity. Taken together, the potentiation of muscle tissue to contract with greater force, via PAP, should enrich the response to elevated neuromuscular activity and muscle cell hypertrophy that results from standard training methods, ultimately promoting superior gains in strength and lean muscle mass.

HIGH-INTENSITY CARDIO BLAST - BURN 1000 CALORIES

High-intensity interval training was listed as the top fitness trend for 2014 in the November/December 2013 edition of the American College of Sports Medicine’s Health & Fitness Journal. It  was the eighth consecutive year of the annual survey of health fitness professionals, and the survey helps the fitness industry make important decisions based on growth and development the following year.

Since high-intensity interval training is expected to be a top trend of 2014, let’s take a look at the science behind the workout and how to incorporate it into your own fitness routine.

A MORE EFFECTIVE WORKOUT

High-intensity interval training is a method of exercising that constantly challenges your body, which is what makes it so effective. In addition, research has shown that HIIT  limits muscle loss that can occur with traditional steady-state cardio workouts. So if you’re looking to preserve that  lean muscle mass, HIIT is definitely the way to go. It’s also been reported that the most effective cardio workouts combine high and low intensities— which is exactly what HIIT training consists of. As a result, HIIT tends to burn more calories because of the intense bursts.

What’s also interesting about HIIT training is that even though it is shorter in duration, it induces muscle metabolic and performance adaptations that are actually similar to longer duration, low-intensity exercise, but in less time, according to research. There’s also the “post-exercise” benefit of HIIT. For more than 24 hours after a HIIT workout, the body’s metabolism is increased, which means that even when you are done with your high-intensity workout, you continue to burn calories at a higher rate. In fact, a study by Canadian researchers found that, indeed, excess post-exercise oxygen consumption— which is a measure of additional calories burned— was higher following HIIT compared to endurance training.

An aerobics workout like jogging or cycling continuously for 20 minutes will burn about 150 calories at 70 percent of maximum effort. So what about interval training? According to a University of Buffalo study led by Luc Gosselin, 10 minutes of interval training at 90 percent effort burned 195 calories. For this study, the interval training included exercise-rest durations that varied between 30 and 90 seconds of exercise, and 30 and 60 seconds of rest at maximum effort.

HIIT FOR HEALTH

Another study conducted by Perry and colleagues examined the skeletal muscle and whole-body metabolic  adaptations that occurred following six weeks of HIIT. The researchers found that the HIIT training resulted in an increase in citrate synthase and cytochrome c oxidase, which means an increase in fat oxidation. The study also found an increase in the total GLUT 4 receptors, which are located on the muscle membrane and act as the doorways that allow insulin to transport glucose into the muscle. With the increase it total GLUT 4 receptors, benefits may include improved insulin sensitivity and decreased risk of type 2 diabetes, obesity and coronary artery disease.

THE 1000-CALORIE CARDIO BLAST

Leading Australian fitness trainer and well-being expert Mark Moon is a firm believer in high-intensity interval training. Creator of the Get Fit Fast program, which includes workouts that combine strength and cardio for every fitness level, Mark  has over 15 years of experience as a master group fitness instructor.

To help us put the benefits of HIIT into practice, Mark shared a high-intensity interval training program that can burn 1,000 calories. All exercises are to be performed for as many reps as you can complete (with perfect technique and control) in 30 seconds. Rest 30 seconds before moving to the next exercise.

Depending on your fitness level, rest one to two minutes between each section, or just enough time to grab a quick drink and get ready for the next portion of your workout.

EXERCISES:

SHOULDER PRESS: Hold dumbbells at shoulder height with elbows out to the sides and palms  facing forward. Lift the dumbbells straight up until they almost touch and your arms are just short of  straight. Lower dumbbells and repeat.

SQUAT JUMPS: Start with legs together. Jump out to a wide low squat. Jump back to the starting position.

JUMP LUNGES: Begin in a lunge position with one foot forward. Jump in the air and land in a lunge with the other foot forward. Continue alternating.

CABLE LAT PULLDOWN: Either standing or seated, grab two cables attached to the high pulleys. Your arms should be crisscrossed, so you are grabbing the cable on the oppo-site side. Palms facing forward, pull the handles down and rotate your hands so that they are facing each other at the bottom. Return to starting position.

MOUNTAIN CLIMBERS: Get in the plank position. Bring one leg forward under your chest while the other leg is extended, and then switch. Continue alternating your legs to your chest. Go as fast as you can while keeping your body and abs tight.

HAMSTRING CURLS: Depending on the machine, position yourself either standing or kneeling. Once in position, place the heel of the working leg under the pad. Keeping the abs tight, slowly contract hamstrings until your heel touches your glutes. Change legs and repeat with no rest in between (most women should begin with 10 to 20 pounds).

TIGHT BUTT CIRCUIT

You need a tight butt to go along with your flat abs, so Justine also shared this booty workout with us!

• Do 5 sets of 10-20 reps.
• Perform this circuit style— do one set of 10 to 20 reps for an exercise, and then move on to the next one with no rest between exercises. Once you’ve done a set of all the exercises, rest one minute and then start back at the beginning.
• Do this workout twice a week (Monday and Friday).

ONE-ARM DUMBBELL SNATCH (12 each side) Performed like the Olympic Lift, the DB snatch can start from the ground or from the  “hang” position (DB at knee level). It’s a direct pull upwards, keeping the weight close to the body while avoiding any swinging movements. Once the weight has reached full height from the pull, you drop underneath and “catch” the weight with a straight arm and knees bent. Therefore, stress is put on legs rather than joints in the arm catching the weight. If you have never attempted this before, ask a trainer or CrossFit instructor for assistance.

BODYWEIGHT SQUATS WITH LEG LIFTS TO SIDE (12 each side) Do a bodyweight squat (or add weighted barbell). As you are coming out of the squat, raise  one leg to the side, similar to a cable hip abduction movement, and then go back into the  squat. Repeat on one side before going to the other leg. Avoid bending knee during leg  movement. 

WEIGHTED HIP THRUSTERS (12-15 each side) Sit on the floor with a barbell positioned over your shins and align your upper back against  a secure padded bench or step, feet approximately shoulder-width apart. Roll the barbell  over your thighs so it rests at your hips (if the bar causes discomfort, consider using a pad or  towel around the bar). Brace your core and forcefully extend the hips until the torso is  parallel with the ground and a hip-neutral position is reached. Hold the contracted position  for a moment then return to the start position. If you have never attempted this before, ask a  trainer for assistance.

STEPDOWNS WITH MEDICINE BALL (12 each side) Holding a medicine ball, stand next to a step or bench, with foot closest to bench on top.  Step up on the one foot, then back down. Avoid extending your knee beyond your toe line,  any rotation in hips and deviation of the standing knee from the weight-bearing foot.

BALL LEG CURLS (20 reps) Lie on your back with heels on a stability ball, legs extended. Raise your hips off the floor  and bring the ball toward you, bending your knees. Then extend your legs out straight again. Avoid dropping your hips. You can also do one-leg curls, raising one leg off the floor as you bring the stability ball toward you.

DONKEY KICKS (10 each side) Attach an ankle wrap around ankle. On all fours with arms shoulder-width apart, lift on leg  up behind you, until your thigh is parallel to the floor. Bring the leg back to starting position.  Avoid rotating upper body or excessively arching back.