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Q. I'm trying to get a "shapelier" appearance by focusing on weight loss with lots of cardio. Is that a good strategy?
A. No, probably not. It sounds like weight loss may make you happier about the general shape of your body -- fewer bulges in the places you don't want them.
And it's true that aerobics combined with healthy eating will "take the layer of fat" off
from above the underlying muscles. But, frankly, cardio alone won't give you the classic "shapely" appearance you're looking for.
To achieve real body definition -- a healthy, toned appearance -- you'll need to include some strength training. If you want those
sensuous curves that provide a toned look, you'll have to put some effort into creating those curves!
Most women don't want to increase muscle size significantly. That's
okay -- science has proven that most women are not physically prone to
bulking up because they simply do not have enough testosterone in their
systems for it to be possible. So just stick with low weight and high
repetition exercises. Or, perform the exercises in your favorite video
without dumbbells, using only your own body weight for resistance. Many
workouts utilize exercises like body-weight squats, push-ups and tricep dips, to get definition without bulk. Male or female, definition may be achieved through these types of body weight exercises... or through light-weight training in a variety of strength workouts.
Most importantly, don't be afraid to strength train. Regular cardio, healthy eating and consistent strength training
will achieve the chiseled look you're seeking. There are multiple formats available that offer the cardio you need to burn fat as well as formats to help you strength train. Combining these two
is definitely the most effective way to get the "chiseled" look you want.
Also keep in mind that having more muscle will help you burn more fat when you're doing cardio. So it's a
great win-win strategy for total fitness ... and a shapely physique.
Top-Topic Forum Stories
Our new forum has been a huge success. In just a few weeks, it has attracted over 3000 postings from hundreds of video exercisers ... people just like yourself.
The forum is a fabulous resource for information, motivation and support.
It's super-simple to use. Even if you've never seen an internet forum,
you can quickly find dozens of topics that interest you. To read the
forum postings, or to log-in and post your own questions and
thoughts
click here.
Just to give you some places to start, here are three of the
current "hot topics:"
Favorite videos. Your fellow exercisers list the programs they like and why.
Cooking? No! You'll meet a whole lot of people who just don't like to cook.
Exercise inspiration. Ways that exercise has improved your life, other than appearance.
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Great new videos from Leslie Sansone, Amy Bento, Rodney Yee,
10 Minute Solution, Crunch and more
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This month's best-selling videos:
1. Leslie Sansone 5-day Slim Down
2. Jillian Michaels' 30 Day Shred
3. The Firm: Pump, Jump & Jab
4. Mari Winsor's Shape Pilates for Pink
5. The Firm: Dangerous Curves Ahead
6. Ellen Barrett's Yogini Workout
7. ShapelyGirl: Let's Get Moving!
8. The Firm: Kettlebell Kit
9. 10 Minute Solution Pilates Perfect Body
10. S.W.A.T. Extreme Weight Loss & Fat Burning
A balanced workout?
We often hear that we should all strive for a "balanced" mix of cardio, toning, and flexibility. Does everyone need to follow these same all-purpose recommendations?
The truth is: everyone's ideal fitness formulation is different. Of course you should spend more time on the exercises that best match
your goals. But these guidelines DO still generally apply. For example, whether you're aiming to lose weight or not, most fitness professionals would agree that 20-30 minutes of cardio most days of the week is beneficial for heart health. If you want to drop the pounds, you should definitely increase the duration or intensity of these sessions.
Even if weight loss is not your goal, aerobics is still important. However, you may want to keep your cardio at a moderate intensity. Look for low-impact activities and a slower tempo -- try to stay in the 65-70% maximum heart-rate range. But it
is important to do something that raises your heart rate daily
(simply to maintain stamina and general heart health).
So, let's say you're doing your 20-30 minutes of cardio most days of the week. What about strength? To see substantial benefits here, you'll need to do at least two or three sessions per week. Remember that the general rule for strength training is:
never train the same muscle group two days in a row. Based on these two guidelines, you should be doing strength training 2 to
3 times per week if you work all your muscles during each session. Or
you can alternate muscle groups. For example, you can work your
upper-body on Monday, Wednesday and Friday. Then work your lower body on
Tuesday, Thursday and Saturday. This will keep you functionally fit while maintaining bone density.
Last, but not least, is flexibility. Okay, so the "results" aren't as visible as cardio and toning. But keeping your body flexible is key to good health and injury prevention. To maintain elasticity in your muscles, start each workout with a dynamic stretch. Dynamic stretching means doing the same exercises you'll do in your workout, but with a smaller range of motion. After working out, be sure to perform a static stretch
-- the kind where you hold a stretch for about 15 seconds. This allows your muscles to lengthen back out after the quick contractions
they've performed during the exercise.
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Jillian Michaels, the "Biggest Loser" trainer, has a "no-nonsense" approach to training. We asked her how that developed. "I grew up in Los Angeles. I was a heavy kid and a heavy teenager until my mother got me into martial arts at the age of 14. It was through my experience in martial arts that I realized fitness is not only a means to be skinny, but it's also an avenue to psychological and emotional strength. I learned to use fitness as a tool to help myself and others build a life.
"My training technique is actually a cross between the 'tough love, no excuses' approach of martial arts and the
'psycho-dynamic' work from years of therapy. My mother is a psycho
analyst -- I've been in and out of therapy since I was 5 years old. Based on that experience, I've become a strong believer that you must uncover what is at the core of your self-destructive behaviors before you can understand and master them."
Does any of that psycho-dynamics come through on your TV show -- for example, the current season's "families" program? "This season
was a challenge for me. It's husbands and wives against parents and
kids. That particular combination proved to be deeply emotional for me on many levels. I had a real strong transference with my contestants because of my own dysfunctional relationship with my father. I really had to do my own work to make sure that I helped my people as best as possible."
Besides the TV show, your newest video is a huge success. What inspired the "formula" for your 30-Day Shred
-- 3 minutes of toning, 2 minutes of cardio and 1 minute of abs? "I was getting lots of emails asking me about how to lose the last 10 to 20 'vanity' pounds. I finally figured I needed to answer that question. Losing 10 pounds is very different than losing 50 pounds. The theory behind the 'formula' is really about being holistic -- to
be 'shredded' you need all three components of fitness -- resistance, cardio, and core."
We think we know all about you from what we see on "The Biggest Loser." What can you tell
us about yourself that might surprise us? "I can't imagine that much about me would be surprising. I'm an open book. I will tell the truth always -- even when it's not 'marketable.' I love what I do and I mean everything I say. I take the health and wellness of others very seriously. I truly honor the opportunity I've been given with honesty, care and concern.
"Do I have any 'fun facts?' How about: I love motorcycle riding and cars. I love animals, red wine, chocolate, and the color black. I am afraid of aliens, sharks, and being homeless.
How's that for an odd worry to have?"
See all Jillian's videos.
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