Squats

Squats

Squats are on my list of best overall exercises. You can learn more about why there. Also, don’t forget to see more exercises on the list of exercises.

Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.

Description

  • With or without weights, stand with your shoulders. approximately shoulder width
  • Slowly slide your hips backward as you lower.
  • Maintain weight on your heels throughout the entire movement.
  • Make sure your knees don’t move in front of your knees.
  • Go as deep as is comfortable but not lower than when your thighs are parallel to the floor.
  • Slowly return to the starting position
  • Repeat for the desired amount of repetitions or until fatigued

Best Exercise Program

For any goal there are good exercises, even best exercises. But, even the best exercises would be pretty useless when performed alone. In fact, even a good exercise could cause a strength imbalance which could eventually lead to injury. Therefore, all exercises should be part of a quality framework called an exercise program (AKA exercise routine).

One option to get an exercise program is to create your own. It really is the best way to get one that is perfectly customized to meet your needs. Very soon I will be writing a detailed post on how to create your own exercise program. You should sign up for FREE UPDATES so I can tell you when it’s ready.

Another, more popular option is to purchase a packaged exercise program. There are a lot of crappy ones out there, but there are some some very good ones as well. I did some homework and found what I think are the best. OK, here’s where I feel like a car salesman. If you haven’t already read About me, you might want to do that now. But, since there really are  some good ones out there, I should be feel OK about recommending them, right? Well, there are, so here they are: the 5 best exercise programs. I suggest you read about them and decide which one is best for you. Let me know what you think.

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Workout Routine for Beginners

boy lifting weightsWe’ve all been there: You’ve let yourself go, you’ve fallen off the exercise wagon and now you’re ready to get back on. But, you’re a little older and a few pounds heavier than last time you were in great shape. You wonder…should I take a slower approach?

If you’re smart, you’re wondering that very thing. Well, the answer is, YES. It’s really not a good idea to jump right back into the workout routine you did when you were last in shape. It’s a good way to get discouraged and possibly hurt. You need to take a step back, wrap your head around the fact that you’re starting fresh, and actually start from the beginning.

At this point you have a decision to make: Do you create your own custom program or do you get your hands on a packaged exercise program. Either is fine. I’ll discuss both.

Create Your Own Program

Here’s some things to consider with your custom program: Note: I will soon be writing a whole blog series on this topic. This is an extreme overview. if it’s very frustrating, post your questions below.

  • Make sure to include exercises for strength, cardio and flexibility
  • It should last 15-45 mins per day
  • 3-6 days per week is optimal. The higher range is especially for those seeking weight loss or fat loss.
  • Take it one week at a time: Start very conservatively the first week. If you still have any soreness or tightness, stay at the same level for another week. If you feel good, bump up the intensity  a bit. At the end of each week, do the same analysis.

Packaged Exercise Programs

I’ve looked around and found these programs that work well for someone starting out. They’re good and I suggest you check them both out and select the one that’s best for you.

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Mike Caton

How to Get a Body Like Kate Upton

image of kate uptons body

Kate Upton’s body seems to be a topic of much attention these days. Frankly, I don’t know anything about Kate, but the nasty comments I have heard piqued my interest, so I checked to see what the fuss was about. It appears that some folks have the impression that Kate is not thin enough to be the high-profile model that she is. Personally I think that her popularity should make her haters realize that more people prefer a healthier physique over the typical rail-thin model. But, this is not about my opinion, but rather, the question that the majority of women really have: How can I get a body like Kate Upton? Well, I can tell you:

Good Genetics and Youth

Kate does workout regularly, but so do a lot of people. So, why don’t they all look like Kate? Because she’s blessed with great genes. It sucks, I know. Also, she’s very young. And, good genetics aside, lot’s of young girls have great bodies without trying.
Apparently, Kate intentionally doesn’t want to be too thin like many models. She prefers to look more healthy. That accounts for her famous curves. See, a higher percent of body fat contributes to a curvier body and fuller breasts.

As for her training, for three months leading up to her Sports Illustrated photo shoot, Kate worked with her trainer five days per week. Her trainer had her mix up cardio, dance moves and resistance training circuits. He used lots of variety and didn’t repeat exercises. That’s easy to do with a good personal trainer, but admittedly tough to accomplish on your own.

What if You Aren’t Blessed with Great Genetics or Have a Personal Trainer?

Let’s say you’re not as fortunate as Kate, how could you get a great bikini body? Like every other goal for looking good, here’s how it’s done:

  1. Eat properly and regularly: Meaning, definitely eat a diet that is healthy and mostly whole foods. Your meals should have a  balance of carbs and protein, and low fat. Also, eat small meals throughout the day. Don’t skip meals.
  2. Train your muscles to stimulate your metabolism. By this I mean that your exercising should include strength training to build muscle. You workout should also include higher intensity circuits. Both of these activities boost metabolism which burns more calories throughout the day, leading to leaner bodies.
  3. Exercise daily to burn calories and keep your metabolism high. Research has shown that exercising daily (even if shorter workouts) leads to more weight loss and fat loss than longer workouts done less days per week.
  4. Participate in a good exercise program that manages these things for you. You need to do all this as part of an organized exercise program. This can be one designed by you (I’m in the process of writing a blog about creating your own exercise program) or a packaged program. I recommend two options at the end of this article.

If you’re not a beginner, I have another article called Best Exercise Programs that you might find interesting. Additionally, here are a couple of good exercise programs I found that focus specifically on the goal of a great bikini body. You should check them out.

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Mike Caton 

 

Fit Yummy Mummy Review

SummaryFit Yummy Mummy banner
Fit Yummy Mummy  is a downloadable e-book by certified personal trainer and author Holly Rigsby. Holly uses short, “no bulking circuit weight training” to bring about an elevated metabolism for many hours after the workout is over so the exerciser will burn more calories leading to weight loss.

Positive
The Fit Yummy Mummy Program doesn’t utilize long, continuous cardio exercise, but rather, shorter, more intense intervals that impact your metabolism.  The workouts can be done at 15 mins per day or optionally 30 minutes every other day. I’m not a mom, but know that taking care of a baby is demanding. A short, flexible program can be very helpful.

  • Doesn’t require equipment
  • Includes a nutrition program
  • Includes bonus advanced workouts for once you complete Fit Yummy Mummy
  • Fit Yummy Mummy comes with a trouble-shooting guide. In case you’re not getting the goals promised by the Fit Yummy Mummy program, Holly attempts to help you figure out why, so you can make corrections.
  • 100% money back guarantee
  • No need to wait for this to show up the mail. This program is an instant download on your computer.

Questionable
Holly Rigsby does not an extensive fitness background. She was simply an avid exerciser who, by chance, stumbled across a program that helped lose post-pregnancy weight. As someone who does value education of the body, I admit that this raises a red flag for me. But, even I can admit that this is not rocket science. A person doesn’t have to have a PhD in order to figure these things out. To her credit, Holly went on to become certified in personal training. She is also using sound principles that are proven and safe. She also consulted with exercise and nutrition clinicians to hone her concept into a polished, sound program. She has since opened a personal training studio and has helped hundreds of women successfully lose weight.

The Fit Yummy Program is simply an e-book. This may or may not matter to you. A book can obviously be as good and affective as anything else. I just don’t want you surprised when you don’t get a stack of DVD’s in the mail.

Summary
If you are a new mom who can’t afford a nanny and a personal trainer, you need to find something that works for you and your situation. Fit Yummy Mummy might be your solution. I like Holly’s “no bulking circuit weight training” concept.  Additionally, if possible, I’d recommend the daily training over the every other day approach.

If you are interested in the program or want to learn more, click on this banner

Fit yummy mummy banner

 

 

 

Mike Caton

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