Category Archives: Workouts

Posts with workout/routine advice.

The other day I came across an article by Mr Steve Maxwell of Maxercise – The Maxwell Daily Dozen. This is a series of relatively simple mobility exercises to span the whole body. There are actually 14, but the last 2 are for days where you have more time.

After only 2 sessions with this, I am noticing a significant difference in my overall feelings of agility and looseness, particular in my lower back. Granted, this is a marked difference considering I’ve been lax on the mobility and stretching side of things.

This is also why I addressed this posts to the “Desk Jockeys” out there. Seasoned athletes or strength training devotees will definitely benefit from these exercises but will not notice the difference as much as someone who sits on their butt 8-12 hours a day. These exercises will get your circulation moving, and the last couple of exercises will also tax your muscles. The whole thing is low impact, so almost anyone could try these TODAY! So how about trying them now!?

I have been doing this first thing in the morning, and I can HIGHLY recommend it as a fantastic way to get your day moving. Get up, put your coffee on, and get started. Grab the coffee, and keep going! Mr Maxwell does not mention how many reps you should be doing per exercise. I looked it up, and found that Mike Mahler also recommends The Maxwell Daily Dozen and suggests doing each exercise 10 times. I am not going to disagree, but I will add that on work days, perhaps 5 reps is enough to keep the entire exercise time down to about 15 minutes. On weekends, go nuts and do 10.

Remember to do the breathing like Steve says, as holding your breath can be dangerous when stretching to your limit. The proper breathing will probably take a while to get down, but at least make sure you’re breathing naturally and calmly. A nice side benefit of this routine is that, since it is fully body, it will show you where you hold tension, or are particularly tight. You can then work on those problem areas separately later on.

For beginners, I can quote Scott Sonnon’s advice, ‘Move to the tension, not through the tension.’ In other words, do not force the stretch where you are experiencing resistance. Instead, push the stretch just until you feel the tension. Speaking of Sonnon, if this routine gets you going, you could also try the Intuflow DVD, which has 4, progressively more difficult joint mobility routines. In fact some of the Daily Dozen exercises are similar to those in the Beginner section of Intuflow.

If you feel lethargic, stiff, and low on energy, you should definitely try this routine every morning. Take 15 minutes instead of checking your email or Facebook or whatever and do this. Anything is better than nothing. You don’t need to hit the gym, pool, or running track. Start with mobility exercises and feel the difference!

So try it next time you get the chance: The Maxwell Daily Dozen

Why you should focus on building muscle instead of doing cardio

Why not be a muscle girl instead of starving yourself with fad diets (think the Atkins diet, the South Beach diet, Subway diet, and even dieting pills)? The best way to achieve that sexy, buff and toned body is through weight training.

Too much emphasis has been placed on cardio training as the best way too lose weight, often overlooking weight training completely.It is a scientific fact that muscle burns fat. So the more muscle you have the more fat you burn. This means that muscles burn fat while you sit on the couch and even while you sleep. Muscles burn fat all the time! Many women fear that working out their muscles will cause them to look bulky and huge, the truth is that women do not have enough testosterone in their bodies for this to be possible. The result of weight training is a gain in muscle strength and density.

Muscle Girl

Muscle Girl

Your muscles’ main source of energy is fat. Muscles are tissues that are constantly renewing themselves and burning up calories, this is the driving force behind your metabolism. So as you start building muscles and increasing your metabolism you can eat a reasonable diet without gaining extra weight.

Keep in mind that you should throw away the scales as muscles weigh much more than fat. So although your waistline will be significantly trimmer you may weigh about the same as you did before. What you have to look at is muscle mass percentage and body fat percentage.

A butt to aspire to

A butt to aspire to

The Three Main Fat Burning Muscle Groups to Workout

1. Legs and Butt
The leg muscles (hamstrings and quads) and the butt (glutes) are the largest muscles in our body. Take advantage and train this muscles and they will so most of the fat burning work for you. To get that perfect butt looking perky and tones you will need to do many weighted squats and lunges. To begin with you can start by using your own body weight.

We are talking about the pectoral muscles here. The way a womans breasts look are directly associated with the pecs. Build up your chest muscles and you will lift your breasts. This is good news indeed, not only are you burning fat but you are getting a natural boob job.

3. Back
Building back muscles not only help us on our quest to burn fat, they are essential to our health as they help support our spine. Weak back muscles can casue back aches and pains.

Great back on this girl

Great back on this girl

So this was our first post for the ladies – tell us what you think!