4 Easy Workouts to Do When You're Pregnant

                                                                   

Did you just find out you’re pregnant? If so, chances are you are feeling pretty ecstatic about the news. But you may also be wondering what this means for your workout program.
How will you continue? It’s clear your normal gym sessions need to change. But how?
Here are a few great workouts that you can start doing now that you’re pregnant.

Uphill Walking
As your pregnancy progresses along, you may not be able to keep up with the jogging or running you used to. While some women do still perform these workouts, for most, it leaves them feeling quite awkward and uncomfortable.
Uphill walking fills in nicely. It’s a bit more intense than flat walking, but not so intense that it’s unsafe for you during this pregnancy period.
Add the incline, turn on your favorite music, and get going.
Pregnancy Yoga
Pregnancy oriented yoga classes are one of the best ways to stay in shape during your pregnancy period.
The great thing about yoga is that there are so many different poses that you can try, all of which will hit your body differently.
Be sure when joining a yoga class that you are doing one specifically tailored to the pregnant woman’s needs. Certain yoga poses could be downright dangerous for you and your developing baby during this time, so you do want to choose carefully.
A good pregnancy based instructor should know this.

Machine Free Weight Training
If there were ever a time to train with machine weights over free weights, now would be it. While you don’t need to switch your entire workout away from free weights, as your balance will be off now with your tummy developing, having that extra support from the machine can be very helpful.
For instance, the leg press is a smart move than doing full on barbell squats and likewise, the chest press will be a better option than a classic bench press as lying flat on your back as you progress through your pregnancy is also not advised.

Swimming
Finally, don’t overlook swimming. Far too many women completely forget about this workout but it’s a great one for use during pregnancy.
As you won’t have any impact on your joints when swimming, this can give those swollen legs and ankles a rest.
Plus, it’s a great way to add more resistance to your workouts without using actual weights. And even better, you’ll work both the upper and lower body at the same time, so it’s an excellent complete workout session.
So keep these few workouts in mind as you prepare for the next nine months ahead. If you train smartly during this period, you can stay fit and best of all, it’ll all help you bounce back faster to your pre-pregnancy weight once again.

Read more

11 Tiny Apartment Home Workouts

                                                                       

It's wonderful to be able to work out from home, especially if you're too busy (or broke) to hit the gym every day. But what do you do if your home is the size of a shoebox? Just because your apartment or house is tiny, you can still get in a pretty great workout. Here are a few tiny apartment home exercises you can do:
Yoga – Yoga doesn't take up a lot more space than the dimensions of your Yoga mat. You should be able to clear a space beside your bed or in the dining room to set the Yoga mat, and you can get in a full body workout without needing a lot of space. You may not be able to do all the Yoga movements (some require more space), but you'll have no problem running through the basics.
Squats – Squats require very little space, and they're by far the best lower body exercise around!
Static Lunges – Instead of moving forward when you lunge, simply perform these Lunges in place. You don't need a lot of space for these.
Push-Ups – Anyone has space for push-ups, no matter how small the apartment or home.
Burpees – If you have space for a push-up, you have space for Burpees! You may not be able to jump to your full height if the ceilings are low, but you can do the rest of the movement no problem.
Mountain Climbers – This is another exercise that requires only as much space as you'd use for Push-Ups. It's a killer abs and upper body movement that works like a charm even in cramped homes or apartments.
Deadlifts – This one requires a bit more space, but not much. You just need room enough to bend forward (stiff-legged or classic deadlifts work beautifully) holding something heavy.
Wall Squats – All you need for this exercise is a bit of clear wall space and you're ready to go! The movement uses very little room, and it's a static exercise that will do wonders for your legs.
Jumping Rope – Sadly, this exercise does require a bit more room than you'd expect, but thankfully you can do it on the balcony, in the hallway, or outside the apartment building or home. All you need is a $4 jump rope and you're ready to rock!
Stair Climbing – One of the great things about living in an apartment building is that you can use the stairs to challenge yourself. The more flights of stairs, the better the workout! (No one said you had to work out inside your apartment …)
Resistance Band Training – Resistance band exercises use up less space than proper gym equipment, and they can be anchored anywhere: from a door, around a pillar or post, under your foot, around your back, etc. Great for classic resistance training without needing a weight set!
Try these exercises to get in a killer workout no matter how small your home or apartment is.

Read more

The Pros and Cons of Working Out at Night

                                                                           

Most people get their workout in first thing in the morning (6-8 a.m.), on their lunch break (2-4 p.m.), or in the late afternoon (5-7 p.m.). But there's another time of day to work out: in the evening, anytime after 7 p.m. It's not the most common of workout times, but for those who work late, commute long distances, or have a different work schedule, it's the only time they have to do it.
But is working out at night good, or will it lead to sleep problems? Below we've got a list of the pros and cons of working out at night:
Pros:
No stress or time pressure. Instead of having to rush back to work, you can work out at night with no other commitments or pressures. You have more time to work out without worrying about what comes next.
Great for decompressing. After an intense day at the office, nothing helps you take your mind off stress and work pressures like a workout. You can run, lift, or cycle away your problems!
Less pressure during the day . With evening workouts, you can sleep later, enjoy your lunch break, and take time with your kids after work, knowing you'll fit your workout in later.
Better musculoskeletal performance. After a day of moving around, your body is warmed up and your joints loosened. You're far less likely to injure yourself with an evening workout.
Cons:
More temptation to bail. You've had a long day, so the last thing you want to do is more work. You're far more likely to cut out early or simply ditch the workout completely if it means you have less stress.
Larger crowds. A lot of other people have the same idea to work out at night, so the gym tends to get pretty busy after 5 p.m. You may end up fighting for the weights and machines!
Fewer options. You may not be able to run or cycle outdoors because of the darkness or cold, or public transportation may no longer be running after you finish the workout.
Disruptions to your sleep patterns.
Working out at night revs up your metabolism, which can stop you from getting to sleep. Levels of adrenaline and stress hormones spike during a workout, preventing restfulness.
No social life. When you spend all your evenings working out, you have fewer opportunities to socialize with friends. Social isolation can lead to depression, boredom, and other emotional problems, all of which could make it harder for you to get your workout.
The truth is that evening workouts do offer a lot of benefits, but it's vital you understand the drawbacks. You may have more time, but the risk of sleep disruptions can be a good reason to stick with morning or afternoon workouts.

Read more

2 Killer Secrets That Help You Pack on the Muscle

                                                                   

How much time are you spending lifting weights at the gym? Weightlifting is so much more than just a great way to lose weight; it also helps you to pack on the muscle. Sadly, many people spend their gym time lifting weights and don't see serious results for their efforts.
Don't let that be you!
Try these two killer secrets to pack on the pounds of muscle and seriously bulk up:
Secret #1: Strip-Setting
Strip-setting is simple:
Start with your regular set. Let's say you Bench Press 150 pounds. Perform 1 set of 10, using 150 pounds.
Strip 10 pounds off each side of the barbell (dropping the weight to 130 pounds), and perform another set of 10 reps without pause.
Strip another 10 pounds off each side (dropping the weight to 110 pounds), and perform a third set of 10 reps without pause.
Strip another 10 pounds off each side (dropping the weight to 90 pounds), and perform the final set of 10 reps.
Congratulations, you finished ONE strip-set!
The more consecutive sets of reps you do (with less and less weight), the deeper into your muscle fibers you dig. This type of weight training places a very high demand on your muscles, and you'll hit all the red and white fast and slow twitch muscle fibers. This workout works your stamina and endurance, and will yield some awesome progress in terms of muscle growth.
Be warned: You need extra rest between these sets. For maximum results, rest at least 2-3 minutes between strip-sets.
For beginners, stop after 2 or 3 strip-sets. For more advanced athletes, try to hit at least 5 or 6. With just a few strip-sets, you'll give your muscles all the exercise they need and you can move on to the next muscle group.
Secret #2: Rest-Pause
When you finish a set, you feel the burn in your muscles and you're only too glad to put the weight back on the rack to take a break.
With the "rest-pause" trick, you only rest for a few seconds (2-5) before lifting the weight from the rack and performing as many reps as possible until failure.
For example:
Perform your regular set of 10 bench presses
Rack the weight and rest for 2-5 seconds
Lift the weight and perform as many bench presses as possible until muscular failure
Failure training is NOT easy, and can be incredibly demanding on your muscles. Yet that high demand leads to better results in terms of increased strength and size. Try to start slipping this into your workouts, and you'll see serious growth.
Be warned: Take an extra-long rest after completing a "rest-pause" set--at least 2-3 minutes.
Both of these secrets to pack on the muscle will yield impressive growth, but they're very hard on your body. If you notice the typical symptoms of overtraining (lethargy, excessive soreness, cold or flu-like symptoms, etc.), back off and return your normal training for a few weeks. Once you recover, you can slowly add the strip-sets and rest-pause workouts back into your regular training program.

Read more

Trim Down for the Fall With These 5 Tips for Sleeker Abs

                                                                         

Abs are something that just about
everyone covets going to the gym but yet something that only a few people ever actually obtain.
What gives? How come abs are so hard to come by?
Often, it’s not that you are lacking the effort to get a set of flat, firm abs, it’s that your approach isn’t quite right.
Let’s look at five steps that you should take if you want to get sleeker abs in a hurry.
Stagger Your Carb Intake
One big mistake that many people who desire abs make is cutting their carb intake entirely. They go from eating a high carb diet to eating just about no carbs at all, hoping this will lead to fast results.
And it does – for a couple of weeks. But soon, those results slow as their body hits the dreaded progress plateau. You
need carbs to function optimally and to maintain good metabolic health. When you don’t have sufficient carbs in your diet, certain hormones begin to shift, slowing down your resting metabolic rate. As this happens, fat loss becomes slower and slower.
Instead, stagger your carb intake. It’s definitely a good thing to have low carb days in your diet plan, but not all your days should be low carb. Having a few higher carb days will help keep your metabolic rate up while also giving you the energy you need to exercise intensely as well.
Think Intensity, Not Duration
Which brings us to the next point: think intensity, not duration. It’s important to get to the gym on a regular basis, but if you really want abs, you need to ensure your workout is designed in a manner that will help you reach that goal.
When you exercise at a higher intensity level, you’ll not only burn plenty of calories while you exercise, but you’ll continue to burn calories for hours after the exercise is over as well.
This ‘post-workout calorie burn’, so to speak, is what really prompts dramatic fat loss results, which then helps you get leaner. Remember that seeing sleek abs is all about getting your total body fat levels down, so anything that helps you get leaner will serve you well.
Tend To Your Lifestyle
It’s also important that you tend to your lifestyle as well. Take a good look at what you are doing outside of the gym. Are you sleeping enough at night? Do you suffer from high stress levels? Are you consuming alcoholic beverages on a regular basis?
All of these are things that can factor into how lean you are able to get – and how quickly you reach six-pack ab status.
Focus On Building Muscle Mass
While your initial response to the desire to get abs might be to try and burn fat as quickly as possible, why not try another approach? Consider adding lean muscle mass instead.
Sometimes this works better for some people because not only will larger ab muscles ‘pop’ more, but the extra muscle mass can also help increase one’s resting metabolic rate, which then means more fat burning in the long run.
While it does take time to build lean muscle mass, if you are on the thinner side where you don’t have much muscle to begin with, this can be the smarter route to take.
Mind Your Sodium And Fiber
Finally, last but not least, be sure that you are mindful of your sodium and fiber intake. While there’s nothing wrong with having both of these in your diet plan (and in fact, fiber can help you lose weight!), the problem comes with eating too much of either of them.
While it won’t cause you to actually gain body fat, it can result in bloating and water retention, which will look like you’ve gained additional body fat.
So for optimal results, keep both your sodium as well as your dietary fiber in check.
If you follow these steps, you can feel confident you are that much closer to walking away with a set of your own flat, firm, and sleek abs. It does take hard work to achieve, but with the right approach, it’s definitely possible to get the midsection you desire.

Read more

Safe Exercises for Summer's Hottest Days

The summer months can bring sweltering heat and oppressive humidity. However, don’t let these dog days of summer keep you from maintaining your regular exercise routine. The excessive heat and humidity can not only make certain outdoor activities uncomfortable, it can actually be quite dangerous if you don’t take precaution. Heat exhaustion and heatstroke are very serious and can even be deadly.
Normally, your body will naturally cool itself off by sweating. As the water in your sweat evaporates off of your skin and up into the surrounding air, this cools you down. However, the hot summer days can quickly become problematic if you don’t stay hydrated enough or if it’s simply too humid and the air’s moisture content is too high to absorb any more moisture. You also lose electrolytes through sweat, and maintaining electrolyte balance in your body is essential for normal body functioning.
Signs of heat exhaustion include dizziness, nausea or vomiting, excessive sweating, muscle cramps, cool clammy skin, a rapid, weak pulse, and a pale or grayish tone to your skin. Heat exhaustion can become very serious and can lead to a heat stroke, which includes symptoms such as a throbbing headache, no sweating, red, hot, dry skin, a body temperature of 103 degrees F or higher, nausea or vomiting, a rapid, strong pulse, and possible loss of consciousness.
Stay Hydrated!
I know this seems obvious, but a great deal of people simply don’t take in
enough fluids during the summer. If you wait until you feel thirsty, you’re already slightly dehydrated. Pre-hydrate by drinking 16 to 24 ounces of water before you brave the outdoors. Throughout your sweat-session, drink 6-8 ounces of H20 every 15 minutes or so. After you finish your exercise regimen, aim for two more cups of water or low-sugar sports drink to replenish your electrolytes.
Protect Yourself Before You Wreck Yourself
Skin cancer is the most common of all cancers. The sun is doubly-dangerous -- both causing you to overheat if you’re not careful, and also causing damage to your skin if you exercise outside without sunscreen. Since you’ll be sweating, opt for a sweat-proof, water-proof sunscreen and reapply frequently.
Time of Day
Try to avoid exercising outdoors between 10:00 a.m. and 3:00 p.m. (unless you’re a masochist and are training for some athletic event that occurs during the extreme daytime heat). The ideal time for exercise during a summer scorcher is early in the morning or late in the evening.
Wear Breathable, Light Clothing
Opt for loose-fitting, light colored clothing to reflect the sun’s damaging rays (cotton is best because it’s breathable).
Engage in Water Activities
What better way to cool off and burn some calories in the process than by doing some sort of water exercise. Swimming laps, doing water aerobics, water skiing, surfing, wakeboarding, playing water volleyball, or canoeing or kayaking (with periodic dips in the cool water, of course) are all great forms of physical activity that are safe in the sun. Don’t forget to reapply sunscreen throughout the day and continue to drink water.
Seek Shady Spots
Get your cardio in by taking a hike or run on a shaded path. The tree coverage will help you keep cool while you get your heart pumping.
Do Your Most Intense Workouts Indoors
For your hardest workouts, save those for the gym where it’s air-conditioned. Plan your lighter workouts, such as yoga or walking, for the outdoors.
Rain Running, Anyone?
If showers are forecasted, plan a run in the rain. It’ll help cool you off so you can still enjoy some outdoor cardio in the summer. Plus, it can be a lot of fun!
Play with the Kiddos!
If you’ve got kids, nieces, nephews, or grandkids, break out the water balloons, slip-n-slide, sprinklers, or water guns and have some fun in the sun. It’ll be such a blast you won’t even realize you’re exercising.

Read more

How Energy Drinks Are Destroying Your Body

Everybody loves caffeine. Okay, the
majority of people love caffeine — and about four out of five Americans consume it on a daily basis.
Studies have shown that in low doses, this naturally occurring stimulant found in the leaves of more than 60 plant species is relatively harmless. One or two cups of coffee per day may even have mental and physical health benefits
, including improved concentration and memory, reduced fatigue, increased stamina, preventing weight gain, and faster reaction times.
Of course, as with any drug, there are consequences if you take too much. At super-high levels—say, after five back-to-back cups of java — caffeine can be toxic , triggering side effects such as nausea, heart palpitations, anxiety, tremors, and headaches. Among a small percentage of people, too much caffeine can even cause mania, hallucinations, or strokes.
What does all this have to do with energy drinks? Well, not all energy drinks contain sky-high levels of caffeine. But the vast majority do. With other active ingredients thrown in — namely taurine, guarana, or ginseng — energy-in-a-can can be a dangerous cocktail, especially for those that make drinking it a habit.
Part of the problem is that unlike coffee and tea, energy drinks haven’t been around for a long enough for us to understand their long-term effects. Additional ingredients haven’t been widely studied, so we know very little about how they interact with other psychoactive substances, such as caffeine, or what kinds of effects they can have on the human body over time.
Moreover, “energy drink” isn’t a one-size-fits-all label. Some energy drinks are more dangerous than others.
So, what do we know?
Energy Drinks May Damage Cardiovascular Health
It’s fairly clear that energy drinks may have some worrisome consequences for your heart. Long-term or excessive consumption of energy drinks has been linked to heart failure . The New York Times reported that 5-Hour Energy has been cited in at least 13 death reports
submitted to federal officials. Between 2009 and 2012, the product was cited in over 90 filings with the FDA.
Other studies have shown that energy drinks can increase blood pressure
, heart rate, and cause arrhythmia as well as unusually forceful heart contractions. For people with underlying cardiac conditions, this can be especially dangerous.
Based on reports, children and teens seem more susceptible to heart-related effects
— a serious concern, considering these drinks are sweeter than other caffeinated drinks and marketed to a younger demographic. What’s more, anyone can buy energy drinks. Unlike alcohol or cigarettes, there’s no legal age.
Other Side Effects Are Similar to Overconsumption Of Caffeine
Too much caffeine can have serious side effects — including anxiety, insomnia, risky behavior, jitters, and the increases in stress hormones such as norepinephrine. In addition, regular consumption of energy drinks can lead to symptoms of caffeine withdrawal, including severe headaches and migraines.
Among pregnant women, excess caffeine consumption has been linked to an increased risk of miscarriage.
Mixing Energy Drinks With Alcohol is a Recipe For Disaster
Vodka Red Bulls have become a staple choice for clubbers who want that extra boost of energy to dance until the wee hours.
But just how bad for you are they? According to a study , partiers who mixed alcohol and energy drinks were six times more likely to experience heart palpitations, four times more likely to have difficulty sleeping, and generally more likely to experience tremors, “jolt-and-crash” episodes, and irritability.
But even more worrisome is the fact that
a study of over 1,000 college students reported that those who frequently downed energy drinks were two and a half times more likely to meet the diagnostic criteria for alcohol dependence. The connection may have to do with the neurochemical effects of caffeine in mitigating addiction, as well as the popular idea that caffeine is a good way to cure a hangover.
Bottom Line?
Energy drinks aren’t a substitute for good old-fashioned sleep. If you’re getting enough sleep, eating well, and exercising regularly, you shouldn’t have to rely on energy drinks to stay awake. Having one once in a while may not be a bad thing, but making it a habit will wreak havoc on your health.

Read more

No Gym? No Problem! How to Get a Great Workout Without Leaving Home

1. Walking
Walking is the easiest activity for most people to do safely wherever they are! Schedule to walk with your partner or a friend to get you going around your neighborhood. Take some light weights - more mass through space is more energy used!
2. Car Wash
Pick up that bucket and that sponge! Washing the car for an hour can burn ~215 calories (for a 30-year-old woman, who is 5’6 and 150lbs). Throw in a vigorous wax and you could be burning even more calories!
3. Stairs
Do you live in an apartment complex? In addition to attempting to take the stairs regularly to your apartment, you can use them for a quick heart raising 10-minute exercise. If you are working from home or feeling a bit sluggish try 10 minutes of moving quickly up and down the stairs to burn ~71 calories! Just getting moving a little bit will make you more alert, energized and help your weight loss goals.
4. TV Time
Make the most of your TV time by mopping, washing windows, doing the dishes, or even try doing squats during all the commercials. If you don’t already have some, get some light weights that you can use while sitting for arm curls, triceps, and overhead presses.
5. Burst Exercises
The Journal of Obesity published an article on Nov. 24th, 2010 about the effects of High-Intensity Intermittent Exercise and Fat Loss. What this study found was that regular aerobic exercise on body fat is small. High-Intensity intermittent exercise (like 30-60 seconds of high intensity jumping jacks) can be more effective at reducing abdominal fat and subcutaneous fat when compared to other types of exercise. Over time, these frequent burst exercises can help improve your anaerobic and aerobic fitness in addition to lowering insulin resistance, improving glucose tolerance, and better fat oxidation from skeletal muscle.
So try to add some short 30-60 second high-intensity exercises to your day! Squats, jumping jacks, running in place, high jumps, jump rope and other similar activities can be a good choice.
6. Kitchen Tables and Chairs
These can be used for many different home exercises. Try a few sets of inclined pushups off the kitchen table while you prepare dinner. Chairs can be used to do triceps dips or if sturdy and safe you can use them to step up and work on your quads!
7. Make the Most of Your Exercise Equipment
You spent money on it, now you should use it! When talking on the phone or watching an episode of your favorite series, jump on that treadmill and put it at a high incline to get your heart rate up quickly!
8. Weight Lifts
Although people often suggest using soup cans for multiple reps of weight lifting, for many people these will not be enough weight. Look for heavier items in your home or consider filling milk jugs or water jugs with water or sand. Weight lift with these, use when squatting or use as a substitute in your favorite kettle ball exercises.
9. Your Computer
Watch exercise videos online! Lay out a towel or your yoga mat and make the most of some free time by watching some yoga videos, ab videos or even more high-intensity cardio options. The best part is that you can choose a video that fits into the amount of time you have to spend!
10. Towel Exercises
Just like other household objects, there are so many exercises you can do with a towel. Try holding it tight between your hands while doing ab twists, or lying it on the ground and doing quick ski jumps back and forth over it. There are many more ideas online - so get creative!

Read more

The 25-Minute Workout for Better Strength and Mobility

Want to build muscular strength while enhancing joint mobility? This is the workout for you to try!
This workout is designed to be done in just 25 minutes, but that means ONLY resting when and for how long it says to. You'll be exhausted by the end of the workout--that's the point, right? Don't worry: the exercises are all beginner-friendly, but it's the amount of weight and the unrelenting pace of the workout that will push you to your limits.
The Workout
The workout is designed in a simple circuit. Perform each workout once as instructed, rest as instructed, and repeat the workout all over again. By the end, you'll feel the burn!
Perform 45 seconds of Jumping Jacks.
Rest for 15 seconds.
Perform 45 seconds of Push-Ups. If you run out of steam before you hit the 45-second mark, do Push-Ups on your knees.
Rest for 15 seconds.
Perform 45 seconds of Pull-Ups. Use a chair or bench to help you perform more pull-ups.
Rest for 15 seconds.
Jump rope for 90 seconds.
Rest for 30 seconds.
Perform 45 seconds of Squats. Use weight if you can, or perform them with bodyweight alone.
Rest for 15 seconds.
Perform 45 seconds of Burpees. Prepare to feel the burn.
Rest for 15 seconds.
Perform 45 seconds of Plank. Keep that form tight, butt clenched, and back straight.
Rest for 15 seconds.
Jump Rope for 90 seconds.
Rest for 30 seconds.
Perform 30 seconds of Leg Raises.
Perform 30 seconds of Wall Squats.
Perform 30 seconds of Back Hyperextensions.
Perform 30 seconds of Chair Dips.
At this point, rest for 2 minutes (but DO NOT sit down--walk around as you rest). Once you reach the 120-second mark, do it all over again from the beginning.
After the end of the second circuit, perform 60 seconds of jump rope to finish off the workout.
The Cool Down
By this time, every muscle in your body will be feeling the burn, and you'll be at the point of exhaustion. Good for you! It means you've done the workout right.
To cool down, spend a few minutes walking on the treadmill or cycling on a stationary bike. Keep the pace nice and slow, but keep those muscles working for 5 minutes. This will help your body to cool down without getting sore, and you'll find you feel a lot better after the intense workout.
Once you finish walking, spend a few minutes doing some basic stretches. Focus on your lower body, as your legs did a lot of the work. Stretch out your tired legs to prevent soreness the next day.
This workout is a High Intensity Interval workout, meaning it mixes periods of rest with periods of high intensity exercise. You'll find that you not only burn more calories in less time, but the metabolic boost continues for HOURS after you finish your workout. Definitely one of the best routines to help you torch some serious fat!

Read more