Increase your Intensity

Each week, you've been doing interval workouts--increasing your intensity for short periods of time and then recovering. This allows you to work harder and burn more calories, while building endurance in a shorter period of time. This week, I've posted a more advanced interval workout than what you've been doing, but feel free to go back and do previous workouts if they work better for you. The goal is to make it for 25 minutes, but I won't argue with you if you want to do more.

Beginners: Try this more advanced Treadmill Interval Workout (remember, you can do this on any machine you like)
Intermediate/Advanced: Try my new Treadmill Medley Workout

Treadmill Interval Workout

Focus on alternating between high intensity intervals and recovery periods to increase endurance and burn calories.  

• Beginners:  Modify according to your fitness level. If you need more recovery time, take it.  If the intensity intervals are too long, go as long as you can and recover.  Add a few minutes to your workouts each week to progress.  
• The speeds/inclines given are only examples.  Increase/decrease as needed.  
• Use the Perceived Exertion Scale or Target Heart Rate Calculator to monitor your exercise intensity.
• Any activity (stairmaster, step mill, elliptical trainer, bike, swimming, etc.) can be substituted.
• If you can't talk or feel dizzy, stop!
• Always check with your doctor before starting an exercise program

Intensity Levels	Warm Up: 5-10 minutes
Low	5 minutes: 3.0+ mph, 0% incline
High	1 minutes: 3.2+ mph, incline: 6%
Medium	2 minutes: 3.0+ mph, incline: 1%
High	1 minute:   3.3+ mph, incline: 6%
Medium	2 minutes:  3.0+ mph, incline 1%
High	1 minute:   4.0+ mph, incline 3%
Medium	2 minutes:  3.0+mph, incline: 1%
High	1 minutes:  4.5+mph, incline: 2%
Medium	2 minutes:  3.0+mph, incline 1%
High	1 minute:   5.0+mph, incline 0%
High	1 minute:   3.2+mph, incline 8%
Medium	3 minutes:   3.0+mph, incline 0%
Low	5 minutes: 2.5 mph+, incline: 0% - cool down
Total Workout Time:	32 - 37  minutes

 Treadmill Medley

The following workout involves changing your incline and speed throughout the workout to both burn more calories and make your gym workouts a little more interesting. You'll do four different cycles of 5-minute intervals. The first 5-minute interval includes increasing both speed and incline. In the second cycle you increase only your speed and the last two cycles will have you increasing the incline quite a bit, so get ready! The speeds/inclines given are suggestions only, so modify the workouts if you'd rather run more, walk more or make the workout shorter. Use the Perceived Exertion Scale to determine how hard you're working. Check with your doctor before you start any exercise program.

TIME	Intensity/Speed	Incline
5 min.	3.0 - 3.5 mph - warm-up	1%
3 min.	Base Level: 4.0 - 4.5 - walk/slow jog	1%
1 min	Increase speed .2 mph	1%
1 min	Increase incline 1%	2%
1 min	Increase speed .2 mph	2%
1 min	Increase incline 1%	3%
1 min	Increase both speed (.2 mph) and incline (1%)	4%
2 min	Reduce speed back to base level	1%
1 min	Increase speed .5 mph	0%
1 min	Increase speed .2 mph	0%
1 min	Increase speed .5 mph	0%
1 min	Increase speed .2 mph	0%
1 min	Increase speed .5 mph	0%
3 min	Reduce speed back to base level	1%
1 min	Keep speed the same and Increase incline 1%	2%
1 min	Keep speed the same and Increase incline 2%	4%
1 min	Keep speed the same and Increase incline 1%	5%
1 min	Keep speed the same and Increase incline 2%	7%
1 min	Keep speed the same and Increase incline 1%	8%
3 min (31)	Reduce incline back to 0 to recover	0%
1 min	Lower your speed and Increase incline 5%	5%
1 min	Increase incline 2%	7%
1 min	Increase incline 2%	9%
1 min	Increase incline 1%	10%
1 min	Increase incline 2%	12%
5 min	3.0 mph - cooldown	0%
Total:  41 Minutes

Strength and Flexibility Focus: Flexibility

Do your Stretching Workout after you cool down from your cardio workout.

Total Body Stretch

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Exercise	Instructions	Example
Standing Quadriceps Stretch	Stand and hold onto a wall for balance if needed.  Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor.  You should feel a stretch right down the front of your leg.  You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides
Chest and Shoulders	Sit or stand and clasp your hands together behind your back, arms straight.  Lift your hands towards the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest.
Chest	Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left.  You should feel a nice stretch all through your chest.  Switch sides
Upper Back	Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
Biceps	Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz).  Rotate your thumbs down and back until they are pointing to the back wall.  You should feel a stretch in your biceps.
Shoulders	Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.  Switch sides.
Side Stretch	Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.  Gently lower to the right side until you feel a stretch down your left side.  Switch sides and repeat.
Triceps	Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep.  Switch sides and repeat.

Nutrition Focus: Protein

Are you getting enough protein or too much? You can use this formula to calculate how much protein you need:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

Read more on your protein needs.

Motivation

We often focus on our flaws rather than on the positive aspects of our bodies and lives. Today, your challenge is to focus on the positive. Take some time today to figure out what you value about your body--what do you like about yourself? What is your body good at? Appreciate all that your body does for you and try not to think about how it looks. Be a little kooky and spend some time focusing on the spirit in which you exercise, rather than the drudgery of it. Sometimes adding a positive spin to things can make all the difference!

http://exercise.about.com/cs/weightloss/a/day_fifteen.htm

What is protein?

A Little Bit of Science

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles.

These eight amino acids are called essential amino acids and must be supplied to the body by food or supplements. The other twelve non-essential amino acids are manufactured within the body, but both essential and non-essential amino acids are necessary for the synthesis of tissue proteins. What does all this mean? It means that if you don't supply your body with the essential amino acids it needs, the amount of protein your body can use for building muscle is limited.

Getting the Right Kind of Protein

Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.

There are 20 amino acids that are required for growth by the human body and all but eight can be produced in an adult body.

Calculate your protein needs

Day 16

I don't need to tell you to move around today--even just a little extra movement counts. Have you gotten a pedometer? If not, hit your local sporting goods store and pick one up. Keep track of how many steps you're walking and try to increase it every day.

Strength and Flexibility Focus: Full Body Strength

Time for your new strength training workout! If you did the first Beginner Workout for the first 2 weeks, your challenge begins now. This workout is more advanced and includes more weight-bearing exercises. Take your time and practice each move without weight to get it down just right. Make sure you're lifting enough weight to challenge your body and modify the workout as needed.

Beginners: Try this more advanced Full Body Workout & this Ab workout.

Intermediate Total Body Strength

1.  See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2.  Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3.  Perform each exercise for 10-16 repetitions, resting when you need to
4.  Start with light weights (or no weight) until you've mastered each exercise, then choose a weight heavy enough that you can ONLY complete the desired number of reps.
5. If this is too easy or you're ready to progress, try Total Body Strength 3 or visit my Workout Center for more workout ideas.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts.  For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Squat with Dumbbell Stand with feet wider than shoulders and hold a heavy dumbbell in both hands. Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes. Push through the heels to raise back up and repeat.

Modified Push Up   Come onto all fours, hands a bit wider than shoulders, lower body resting on knees. Pull the abs in and, keeping back straight, bend elbows and lower body towards the floor until elbows are at 90 degree angles. Push back up and repeat.

Assisted Reverse Lunge Stand with feet together, holding onto a bar or wall for balance.  Step back about 3-4 feet and bend both knees, lowering into a lunge. Don't allow front knee to bend over the toe. Push back to starting position and repeat. Try not to push with the back foot--use front leg to pull your back leg in.

Chest Press Lie on a step, bench or floor with weights a few inches above the chest, elbows even with bench. Keeping abs tight, exhale and push arms up overhead--keeping weights a few inches apart. Don't lock elbows. Lower back to start and repeat.

Deadlifts Stand with feet hip-width apart, knees slightly bent, weights in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, keeping hands close to legs, shoulders back. Squeeze through glutes and hamstrings to raise back up. All movement is from the hips. Do NOT round the back.

Dumbbell Rows Bend over, with torso parallel to floor or at 45 degree angle, abs in and knees slightly bent. Bend arms and bring elbows towards ribcage, contracting the muscles of the lats (outer back). Lower arms and repeat.

Outer Thigh Leg Lift Holding on to a chair for balance, bend right knee to 90 degrees. Keeping body upright, lift bent leg straight up until it's parallel to the floor. Slowly lower back to start and repeat on each leg. For added resistance, use 1-5 lb ankle weights or a resistance band.

Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until back is parallel to floor.  Pull the elbows up next to torso.   Keeping elbows static, straighten arms by contracting triceps.  Lower and repeat.

Barbell Bicep Curl Stand with fit hip-width apart holding body bar, barbell (or dumbbells in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging). Lower back down and repeat. Abs and Back Try these unique and challenging exercises for the abdominals and the lower back for a strong, functional torso. Scroll to the bottom for instructions. See your doctor before you begin any type of exercise program and modify the exercises where needed. Bridge with Leg Lift Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches WITHOUT moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Do all reps on one leg, then switch sides. Balancing Ab Twist Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Wheel Slide Using an ab wheel, adjustable dumbbell (see picture) OR simply a piece of cardboard, begin on hands and knees with wheel in front, arms straight, abs pulled in. Roll wheel out, keeping abs tight (DO NOT ARCH BACK!) as far as you can comfortably go, then squeeze the abs to roll body back to starting position. Each workout, go a little further out. Bicycle Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Deadlifts Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement. Back Extensions Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. The Workout Do this workout 3-4 non-consecutive days a week Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps) Keep body stabilized throughout the movement Don't swing or use momentum Take 4-6 seconds for each repetition Make sure abs are pulled in tight throughout each movement

Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas.

Nutrition Focus: Healthy Fats

Fat is an important part of a healthy and satisfying diet. Today, your focus is this: are you getting enough healthy fat with each meal? Here's a brief breakdown of fat:

• Saturated Fats. These fats are found in foods like meat, poultry, full-fat dairy products, coconut oil and other tropical oils. Needless to say, this is the kind of fat you want to keep an eye on. While a little bit is good, too much can increase your risk of heart disease and other conditions.

• Unsaturated Fats. These are often called 'healthy fats' and are found in vegetable oils, nuts, avocados and fish.

Your challenge today is to make sure you're getting some healthy fat with each meal: cook your foods in vegetable or olive oil. Have a handful of peanuts as a snack or slice some avocado for your salad. Remember, getting a reasonable amount of fat will help keep you satisfied so you're not as hungry all the time.

Motivation

Remember yesterday when I forced you to think positively about your body? Today, you're going to think positively about exercise. That's right! Your challenge today is to find 10 good things about exercise. Go ahead and grab a piece of paper, number from 1 to 10 and write down every good thing you can think of about exercise. Put this list nearby and look at it whenever you want to skip your workout to remind you why you're doing it.

Superset Total Body

• Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
• Perform each exercise in the superset one right after the other with no rest 
• Rest for 10-30 seconds between supersets
• Beginners:  Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
• Intermediate/Advanced Exercisers: Complete 2-3 sets of 8-15 reps for each superset 
• Click on the links/pictures for detailed descriptions of each exercise

Superset 1:  Squat and One-Legged Squat Dumbbell Squat One-Legged Squat	Superset 2:  Deadlifts and Reverse Lunges Deadlift Reverse Lunge
Superset 3:  Pushups and Chest Press Pushups Chest Press	Superset 4:  Dumbbell Row and Pullovers DB Row DB Pullover
Superset 5:  Overhead Press and Lateral Raise Overhead Press Lateral Raise	Superset 6:  Bicep Curls and Kickbacks Barbell Bicep Curls Tricep Extensions

Upper Body Superset Workout

This intermediate/advanced workout targets the chest, back, shoulders biceps and triceps.  In this upper body workout, you'll perform supersets, alternating two exercises that target the same muscles for an efficient, yet challenging, workout.

• Warm up with a few minutes of light cardio
• Beginners:  Start with this Beginner Workout or do one set of each exercise using light/medium weight.
• Intermediate/Advanced: Complete one set of the exercises in each superset, one after the other, and repeat the set 2-3 more times. 
• Check with your doctor if you have any injuries

Chest:  Pushups and Chest Flies 1.  Pushups: Get in pushup position (on knees or toes) and keep the abs in as you perform 12-16 pushups using good form. 2.  Chest Flies:  Move to a bench or ball and choose a medium-heavy weight.  Put your weights down and pick up a lighter weight for flies.  Begin with arms straight up over chest, palms facing each other but not touching.  Slowly lower arms down to the sides, no lower than shoulder lever, keeping the elbows slightly bent.  Contract the chest to pull arms back to start and repeat for 16 reps, 2 counts down, 2 counts up

Back:  Dumbbell Row and Pullover 1.  Dumbbell Row:  Stand with feet hip-width apart and bend at the waist until torso is parallel to the floor.  Bend arms, pulling elbows up to the rib cage while contracting the back.  Lower and repeat for 10-16 reps. 2.  Pullover:  Lie faceup on a step or bench, holding a heavy dumbbell straight up overhead.  Lower the weight behind your head, arms slightly bent, until you're level with the bench.  Squeeze your back to pull the weight back up and repeat for 10-16 reps.

Shoulders:  Overhead Press and Lateral Raise 1.  Overhead Press:  Stand with feet hip-width apart, knees slightly bent, abs in, weights in hand.  Begin by bringing the weights up next to ears, palms face out.  Contract the shoulders to lift the weights straight up and slightly forward (you should see them out of the corner of your eye).  Lower back down to shoulder level and repeat. 2.  Lateral Raise: Stand or sit, holding weights with arms bent, elbows at 90 degree angles, palms facing each other.  Keeping elbows bent, contract shoulders to lift arms straight out to the sides to shoulder level.   Lower and repeat. (You can also do this with straight arms, which is more difficult)

Biceps:  Barbell Bicep Curls and Hammer Curls  1. Barbell Bicep Curls: Hold weights  in hands, palms facing out, elbow slightly bent.  Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth.  Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.  If you find you're swinging the weights to get them up, lower the weight and slow down. 2.  Hammer Curls:  Stand with feet planted, torso straight and abs in and hold weights at sides, palms facing thighs.  Bend elbow, bringing weights towards the shoulders in a curl and lower back down.  Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights.  That's called cheating.

Triceps:  Dips and Kickbacks 1. Dips:  Find a chair or solid object and sit on it with hands next to hips.  Move hips in front of chair and, keeping butt close to the chair, bend the elbows and lower a few inches.  Don't sink into the shoulder or lower past 90 degrees.  Do a whole bunch and get ready for your last exercise.   2. Kickbacks:  Stand with fit hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight).  Begin with elbows bent and pulled up to ribcage.  Tighten the triceps and straighten the elbow, bringing weights up behind you.  Lower back down and repeat.

Lower Body Superset Workout

This intermediate/advanced workout targets the glutes, hips and thighs with tough exercises.  In this lower body workout, you'll perform supersets, alternating two exercises that target the same muscles for an efficient, yet challenging, workout.

• Warm up with a few minutes of light cardio
• Beginners:  Start with this Beginner Workout or do one set of each exercise using light/medium weight.
• Intermediate/Advanced: Complete one set of the exercises in each superset, one after the other, and repeat the set 2-3 more times. 
• Check with your doctor if you have any injuries
  

Superset 1:  Squat and One-Legged Squat 1.  Dumbbell Squat    Stand with feet shoulder-width apart, holding a heavy dumbbell in both hands.  Bend knees and lower into a squat keeping the knees behind toes.  Push through the heels and butt to stand and repeat for 10-16 reps. 2.  One-Legged Squat With a ball supporting the back, lean against it and lift one foot off the floor (keep the toe resting lightly on the floor) and lower into a one-legged squat, just a few inches down.  Push through the heel and repeat for 10-16 reps and switch legs.  Hold light-medium weights if desired.

Superset 2:  Deadlifts and Reverse Lunges 1.  Deadlift Stand with feet shoulder-width apart, holding heavy weights.  Keeping knees slightly bent (or straight) tip from the hips with back straight lower the torso towards the floor, keeping weight close to legs.  Squeeze through the butt and hamstrings to come back up and repeat for 10-16 reps. 2.  Reverse Lunge Stand with feet together, weights in hand.  Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe.  Push through the heels to lift back up, bringing foot back to start.  Repeat for number of reps and switch legs.

Superset 3:  Plie Squat and Inner Thigh Leg Lift Plie Squat Stand with feet wide, toes out at an angle, medium-heavy weights on the upper thighs.  Keeping knees in line with your toes, lower into a squat, focusing on the inner thighs.  Keep knees in line with toes.  Repeat for 10-16 reps. Inner Thigh Leg Lift Lie on your right side, body supported on arm, right leg straight out and left leg bent for support.  Hold a light weight on inner thigh and, flexing the foot, lift the right leg up, leading with the heel.  Lower and repeat for 16 reps before switching sides.

Superset 4:  Squat Steps and Outer Thigh Leg Lift Squat Steps:  Stand on a resistance band and hold handles, keeping tension on the band.  Take a wide step to the right, squeezing the glute as the tube tightens. Lower into a squat, stand up and step feet together. Continue stepping to the right for 8-16 reps before switching sides. Outer Thigh:  Lie on left side and, if you have a ball, place the ball under your waist and bend the left knee on the floor for stability.  Hold a dumbbell (or use ankle weights) on the right thigh, flex the foot and lift right leg up a few inches.  Keep the hips stacked and facing forward and the knees and ankles in alignment. Lower back down and repeat for all reps before switching sides.  For these exercises, use light weight.

Superset 5:  Calf Raises and Seated Calves Standing Calf Raise:  Stand on the floor (or with your heels hanging off a bench or step) and hold onto a bar or wall for balance.  Lift up onto your toes as high as you can, squeezing the calves.  Lower and repeat for 16 reps. Seated Calf Raise:  Sit on a chair or ball and place a weighted bar over your thighs (don't put it directly on your knees).  Squeeze the calves and lift feet onto toes.  Lower and repeat for 16 reps.

Superset 6:  Standing Butt Lift and Lying Butt Lift Standing Butt Lift Stand in split stand, right leg forward, left leg back.  Bend front knee until it's at 90 degrees, hands behind back and torso parallel to the floor.   Keeping torso in place, slowly straighten the right knee, squeezing through the hamstring and glute.  Lower and repeat for 12-16 reps. Glute Lift On elbows and knees, place a light weight behind right knee and bend leg to hold it in place, foot flexed.  Squeeze the butt to lift right leg until it's level with hips.  Repeat for 16 reps and switch sides.

http://exercise.about.com/cs/exerciseworkouts/l/blsupersetlower.htm

It's not easy getting a handle on fats. Don't know your cholesterol from your monounsaturated fats or your triglycerides from your LDLs and HDLs? Never fear! Get the skinny on fats and labeling, so you can pave a healthier path for your diet, and then try some healthy recipes.

Science has come a long way in determining the role of fats in a healthy diet. Believe it or not, fat is actually necessary to our diets. Some vitamins are strictly fat-soluble, meaning they cannot be delivered to the body via any other method. Vitamins A, D, E, and K provide energy reserves and are fat-soluble vitamins. Of course, fat is the insulator for the body and protects body organs. Let us not forget that fat is essential to the production of sex hormones; and yes, it really is brain food!

However, not only do we need to follow the old adage of "all things in moderation," but we also need to choose the right fats for the needs of our bodies. How to control cholesterol? Just refer to another old standard:  "Diet, exercise, weight control, and no smoking."  But, you already had a clue about that, right?!

Warning!:  Do not put small children on a fat-free diet without consulting your physician. Very young children need fats in their diet.

About fat substitutes
There are a number of fat substitutes and additives already in many low-fat foods. The most controversial synthetic fat, Proctor & Gamble's Olestra®, (registered as Olean®) has been approved by the FDA for use in the United States to both public intrigue. Of course we'd all love a no-calorie fat that adds the flavor and texture of the real thing, but many health professionals question its safety. Olestra® is synthesized from sugar and fatty acids. It passes through the body without being digested or absorbed, and thus has no calories. It can withstand high heat, making it perfect for frying foods.

Day 17

Today we're working on endurance--that means a steady state workout that lasts anywhere from 25-45 minutes. You want your intensity (when using this PE scale) to stay around 5-7. Your workout choices include:

Perceived Exertion Scale

When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. The standard is the Borg Scale of Perceived Exertion, which ranges from 0-20. Because I'm a math-idiot, I made up my own scale (see below) that's a little easier to remember. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

Option 1: Choose one of the workouts on this cardio variety page, OR

Option 2: Choose an activity and maintain a steady pace for 20-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.

Burn 300 Calories in 30 Minutes

Put Down the Magazine and Get to Work!

Strength and Flexibility Focus: Flexibility

Do your Stretching Workout after you cool down from your cardio workout.

Total Body Stretch

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Exercise	Instructions	Example
Standing Quadriceps Stretch	Stand and hold onto a wall for balance if needed.  Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor.  You should feel a stretch right down the front of your leg.  You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides
Chest and Shoulders	Sit or stand and clasp your hands together behind your back, arms straight.  Lift your hands towards the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest.
Chest	Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left.  You should feel a nice stretch all through your chest.  Switch sides
Upper Back	Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
Biceps	Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz).  Rotate your thumbs down and back until they are pointing to the back wall.  You should feel a stretch in your biceps.
Shoulders	Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.  Switch sides.
Side Stretch	Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.  Gently lower to the right side until you feel a stretch down your left side.  Switch sides and repeat.
Triceps	Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep.  Switch sides and repeat.

Nutrition Focus: Substitutions

The first week of your program, you began keeping a food journal.

Your first task that week was to substitute or get rid of something you eat on a regular basis that isn't good for you.

Today, you're going to do it again. Use the list you made during week one or your food journal and choose another food to either substitute or get rid of. See if you can find a substitute that's healthier, lower in calories AND makes you happy. Can you replace that donut with some whole wheat waffles and berries? What about soft drinks--can you handle a diet soda today? Take some time to find substitutions and make them at every opportunity. Cutting calories here and there really adds up!

Motivation

All week you've been into some positive thinking. Today you're going to motivate yourself by revisiting your goals. Remember the first week when you set your goals? Go back to your original goals to motivate yourself to finish your workout today. What if today's workout is one key component for reaching that goal? If that's true (and it is!), slap on your shoes and get moving because you're one step closer to success.

http://exercise.about.com

Learn how to set your weight loss and fitness goals

1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. When do I want to reach my goal?
5. How will I reward myself when I reach my goal?

For example, is it reasonable to want to lose 50 pounds in 6 months? It's possible, but may not be reasonable unless you eat well and exercise every single day for the next 6 months. Experts recommend that you lose no more than 1-2 pounds per week, but it isn't likely that you'll lose 2 pounds every single week and many people find they actually lose about .5 to 1 pound on a good week.

For more, check out How to Set Weight Loss Goals.

Keep in mind that:

• The more weight you lose, the harder it will be to lose weight because the less weight your body has to move around, the less calories it will burn doing so.
• The closer you get to your goal, the harder it will be to reach it--in fact, you may NEVER reach it (ever talk to someone who's still trying to lose that last 5 pounds?).
• The weight you can maintain may not be the weight you want to be.
• Scale weight isn't always the best way to track progress. The scale won't tell you what you've lost and/or gained. Be sure to use other tools to track your progress.
• Weight loss isn't the only goal you can have and may not even be the most motivating. Giving up the Weight Loss Obsession may be your first step to success.

After you set your goal, find out how to reach it. If you want to lose weight or become better at a sport, you need to do some research to figure out where to start. Browse through these different goals to find out more about getting started:

• Setting Realistic Fitness Goals
• How to Lose Fat
• How to Gain Muscle
• Training for Sports
• Getting Healthy

It's helpful to know what you have to do before you get started. Many people are surprised at the daily effort it takes to reach their goals.

Once you know what you're doing and how you're doing it, you'll need some strategies for sticking with it:

• Schedule your workouts
• Set weekly goals and reward yourself each time you succeed
• Work out with friends or family for added motivation
• Recommit to your goals every day
• Be prepared by always having your workout bag with you, bringing your lunch to work, etc.
• Keep a food and workout journal to stay on track and measure your progress
• Take your measurements regularly

4 Ways to Track Your Weight Loss Progress

I've been exercising for a long time, but I'm still the same weight. Why haven't I seen any results?" That's a question I hear often, both from my clients and my readers and my response is almost always the same: A scale doesn't tell the whole story. In fact, your body is no doubt making small changes each day, changes that can't always be measured by the tools we have available. If that's the case, how do you know if you're making progress? A good dose of patience and a new method of tracking progress might be the answer.

Track Your Body Fat

Scale weight can be a useful number to know but, even better, is knowing your body fat percentage. This is important because scale weight doesn't always tell the whole story. As Elizabeth Quinn, Sports Medicine Guide notes: "An individual can be "over-weight" and not "over-fat." A bodybuilder, for example, may be 8% body fat, yet at two hundred and fifty pounds may be considered "over-weight" by a typical height-weight chart." (Body Composition vs. Body Fat

Knowing your body fat percentage can give you a better idea of how much fat you really need to lose and, even better, whether you're making progress in your program...things your scale can't tell you. It's possible for your scale weight to remain the same, even as you slim down, especially if you're losing fat and gaining muscle.

There are plenty of options for body fat testing including:

• Calipers
• Bioelectrical Impedance Scales
• DEXA (dual energy X-ray absorptiometry)
• Hydrostatic Weighing
• Online calculators (used in conjunction with skinfold or tape measurements)

A healthy body fat range is 25 - 31% for women and 18 - 25% for men. To choose the right method for you, get more details at What's Your Body Fat? Keep in mind that most health clubs offer some type of body fat testing.

Get the most out of your body fat measurement by:

• Checking it once a week or every other week instead of daily. Body fat doesn't vanish overnight and you may not see those small changes if you measure every day.
• Having the same person measure you each time. Different trainers will measure you in different ways, so stick with the same person each time and make sure the person is very experienced in measuring body fat.
• If using a bioelectrical impedance scale, be sure to measure under the same circumstances each time. Hydration, food intake and skin temperature can affect body fat measurements.
• Keep track of your numbers in a journal or calendar.

Take the Body Fat Quiz to find out how much you really know about your own body fat.

Use the Scale

As I mentioned above, scales don't always give you the whole story about your body or your weight loss progress. For that reason, scales (when used alone) are my least favorite method of tracking weight loss. Another reason to dislike scales is what I like to call 'Weight Loss Psychosis,' or the tendency for otherwise rational people to abandon all reason, lock themselves in closets and/or ditch any and all healthy behaviors because...why bother if the scale doesn't change?

The problem with body weight scales is that they measure everything--fat, muscle, bones, organs and even that sip of water you just had. The scale can't tell you what you've lost or gained, which is important information if you're trying to lose weight...and by weight, what we really mean is fat.

Here are just a few things that can increase your weight, causing it to fluctuate as much as 10 lbs in one day:

• Water. Because the body is about 60% water, fluctuations in your hydration levels can change the number on a scale. If you're dehydrated or have eaten too much salt, your body may actually retain water, which can cause scale weight to creep up. Similarly, many women retain water during menstrual cycles, which is another thing that can make that number change.
• Food. Weighing yourself after a meal isn't the best idea simply because food adds weight. When you eat it, your body will add that weight as well. It doesn't mean you've gained weight, it simply means that you've added something to your body (something that will be eliminated through digestion over the next several hours).
• Muscle. Muscle is more dense than fat and it takes up less space, so adding muscle could increase your scale weight, even though you're slimming down.

That doesn't mean the scale is useless. In fact, it's a wonderful tool when you combine it with your body fat percentage. Knowing both of these numbers will tell you whether you're losing the right kind of weight...fat. Simply multiply your weight by your body fat percentage. For example, a person who weighs 150 lbs with 21% body fat has 31 lbs of fat and 118 lbs of lean tissue (150 x .21 = 31.5 lbs of fat, 150 - 31.5 = 118 lean tissue). Keeping track of these numbers on a weekly or monthly basis will help you see what you're losing and/or what you're gaining.

Take Your Measurements

Try these tricks to make weighing yourself a useful and more positive experience:

If the scale freaks you out and body fat testing isn't an option, your next best choice is taking your measurements.

Take Your Measurements

This is one of my favorite ways of tracking progress because it doesn't require any fancy equipment and anyone can do it.

Taking your measurements at certain areas can give you an idea of where you're losing fat, which is important since we all lose fat in different areas and in a different order. Taking your measurements can help reassure you that things are happening--even if you're not losing fat exactly where you want just yet.

Start by wearing tight fitting clothing (or no clothing) and make a note of what you're wearing so you know to wear the same clothes the next time you measure. Here's how to do it:

• Bust: Measure around the chest right at the nipple line, but don't pull the tape too tight.
• Chest: Measure just under your bust
• Waist: Measure a half-inch above your belly button or at the smallest part of your waist
• Hips: Place tape measure around the biggest part of your hips
• Thighs: Measure around the biggest part of each thigh
• Calves: Measure around the largest part of each calf
• Upper arm: Measure around the largest part of each arm above the elbow
• Forearm: Measure around the largest part of the arm below the elbow.

You can use this Progress Chart to record your measurements. Take them again once a week or once a month to see if you're losing inches.

Eyeball It

It may seem obvious, but don't overlook one of the simplest ways to track progress--how you look and how your clothes fit. You may want to take a picture of yourself wearing a bathing suit and keep it in your weight loss journal. Each month, take a new picture...you'll be surprised at how many changes you notice in a picture as opposed to just seeing yourself in the mirror. You can also use your clothes to keep track of your progress. Choose pants, shorts and a shirt and try them on every week or month to see how they fit.

Use one or all of the methods above to keep track of how you're doing, keeping in mind that realistic goals are essential for your success. And don't forget, it takes time to lose weight so don't panic if you don't drop 10 pounds in a week. Most people don't see significant results for weeks or even months. If you're losing weight the right way, your progress will be slow and steady.

Giving Up the Weight Loss Obsession

If you're like millions of people, you'd probably like to lose a little weight...maybe a lot of weight. You'd probably like to make some changes in your body - maybe around your belly or your thighs, or around your hips or butt. Maybe you've been trying to achieve this for years and you're frustrated because it hasn't happened.

If you're like most people, you've tried a number of things to make this happen. Perhaps diets you eventually gave up on or exercise programs you've started and stopped more times than you can count. Maybe you've even bought expensive equipment, joined a gym or hired a trainer. But none of it seems to work, does it? The question is, why?

The Weight Loss Conundrum

Though you may be asking why none of these things work or, more to the point, why you can't seem to make them work, there's a bigger question you may need to answer: Do you really want to lose weight? If you said yes, let me ask you another, perhaps more difficult question: Are you doing everything you need to do to lose weight? Take some time to think about that and then rank the importance of losing weight on a scale of 1 to 10 (1 being most important and 10 being least important).

Now, think of a typical week in your life and figure out how much time you spend doing the things necessary for weight loss. Some of those tasks include:

• Cardio exercise (5 or more times a week)
• Strength Training (2 or more days a week)
• Flexibility exercises
• Being as active as possible - taking the stairs, walking when you can, moving around more, etc.
• Eating healthy, balanced meals and watching your calories
• Getting enough sleep
• Managing your stress and keeping it at reasonable levels

Do you do all of these things each week? Maybe a few, but not all? Maybe none? Take a moment to compare these two things: where you ranked the importance of weight loss as opposed to how much time and energy you spend in the pursuit of it. If you're seeing a gap there, you're not alone. For many of us, there's a difference between what we say we want and what we actually do. Where does this gap come from? I think the disparity lies between what's really important to you and what you think should be important and if weight loss is more of a should, perhaps it's time to give up on weight loss.

Giving Up the Weight Loss Obsession

The idea of giving up on losing weight may seem completely foreign to you. In fact, it may sound downright dangerous, especially if you have health issues that could be managed with weight loss. But, I'm not suggesting you stop losing weight...what I am suggesting is changing how you approach it.

One thing we know is that focusing on the process of exercise rather than the outcome leads to greater long-term success. Why is that? Because, as Dr. Jim Gavin and Madeleine McBrearty state in their IDEA Fitness Journal article, Exploring Mind-Body Modalities, "Once the pounds are off or the health risk is reduced, why would any clients continue doing something that they don't enjoy, that doesn't have intrinsic meaning...?"

In fact, in one study about exercise and motivation, researchers concluded that "...[a] change in exercise-related motivational factors, with a special emphasis on intrinsic sources of motivation (e.g., interest and enjoyment in exercise), play a more important role in longer term weight management."

With this in mind, ask yourself what would happen if you gave up on weight loss as an end result? What would happen if you freed your mind from the pursuit of an ideal you haven't been able to reach? What would happen if you forgot about results and focused on what you're getting out of your workouts right now? Are you willing to find out?

Too often, we set goals based on a body we'd like to have. Thinner thighs, flatter abs, more defined muscles...who wouldn't want that? But the dangers in these types of goals are that:

1. There are no guarantees you'll reach them. Because your body is in charge of where the fat comes off, you might be disappointed if you don't lose fat from those problem areas as quickly as you'd like. That my lead to frustration and, of course, giving up.
2. They don't change who you are. Changing how you look can certainly make you feel better about yourself, but you're still the same person no matter what the outside looks like. Too often we think external changes can help us deal with emotional or psychological issues but are disappointed if the same problems still exist, even after we've lost the weight.

If you've found that the goal to lose weight isn't enough to get you moving, it's time to explore some new ideas.

Change Your Life, Change Your Body

The way we often approach weight loss is that we want to change our bodies and realize that, to do that, we have to change our lives. As a result, we take some program or diet that someone else came up with and try to squeeze that into the nooks and crannies of our lives, which often doesn't work.

But what if you started from the other direction, changing your life and letting your body respond? By doing it this way, you're implementing changes that YOU come up with and that actually work with how you live. You're no longer focusing on weight loss (e.g., I'll lose this many pounds) but on the actions you need to take to get there (e.g., I'll exercise this many times this week). This of course requires the ability to focus on what you're doing now rather than the future and the key to doing that is to set new goals for yourself.

Setting New Goals

In previous articles I've talked about the importance of setting goals using the SMART principle - i.e., they should be Specific, Measureable, Attainable, Reasonable and Timely. But there are other important parts of goal-setting that have been left out of the SMART principle and they include: meaningful and functional.

Make your goals meaningful. You may want thinner thighs or flatter abs, but how much does that really mean to you? If you're a model or celebrity, probably a lot. But if you're like me, an average person making a living and taking care of a family, where do flat abs and thin thighs fit in? Do you need them to be a good parent or employee? Probably not. So, in thinking about your life and the things you want to accomplish each day, what other fitness goals would have more meaning for you? If you believed that exercise would help you accomplish more each day, would you be more motivated to do it? What if it could help calm you down and reduce some tension...would you do it then?

Taking your focus off weight loss may help you see all the ways exercise can make your life better. What meaningful goals could you set for yourself if you took weight loss out of the mix? Here are some ideas to get you started:

• Having more energy to accomplish more each day.
• Getting more and better quality of sleep each night.
• Being more alert and able to concentrate.
• Becoming a good role model for your family.
• Increasing your body awareness and sense of accomplishment.
• Reducing the tightness, tension and anxiety caused by stress.
• Keeping your body strong, balanced and fit as you get older.

1. Make your goal functional. Another way to change the way you look at exercise is to focus on how it improves your life right now. Functional goals, by definition, will usually be very specific and more immediate than weight loss goals. In fact, there are a variety of things you can expect immediately from just one exercise session - no waiting involved:
2. A better mood. One study found that exercisers experience immediate relief from depression.

• Increased creativity. One study published in the Creativity Research Journal shows that exercise can increase creative potential. As a writer, I find I get some of my best ideas when I'm exercising.
• More energy. Elizabeth Scott, About's Stress Guide, mentions in her article, Exercise and Create Energy that moving your body is a sure way to boost energy.
• Relaxation. Some types of exercises, liks yoga and Tai Chi are known for calming the mind and body and helping you relax.
• Lower blood pressure. Some studies have shown that regular mild exercise improves blood flow which can help lower blood pressure.

1. Other functional goals may take a little time to manifest, but can be just as meaningful in your life. Think of a typical day for you and how your body feels. Do you have any chronic aches or pains that could be managed with a little more movement? Are there things you wish you could do better? Working towards something tangible can help you stay on track.

As the studies mentioned have shown, we exercise regularly when we care about what we're trying to achieve. Weight loss, on it's own, just doesn't seem to do the job, at least for the long-term. If you've tried everything and still haven't made any lasting progress, perhaps that's a sign that making changes in how your body looks isn't enough to keep you going.

So, let's pretend that's the case and let's take weight loss off the table leaving other goals. The funny thing that happens is that these other goals, these meaningful and functional goals I mentioned earlier, require the same work as weight loss goals. The difference is, you get immediate results from your functional goals and that's what keeps you coming back day after day. The weight loss goals require time--weeks, months, even years.

No wonder they don't keep us motivated.

To prove this point, let's compare the two. Say your functional goal is to have more energy and your weight loss goal is to, well, lose weight. What would you have to do to have more energy? I can think of at least two things that will do the job:

• Eat a healthy, balanced meal. Eating a balance of nutrients will give you instant energy, where as overeating or eating too much fat can leave you feeling tired and fatigued.
• Exercise. What happens when you move your body? Blood flows, oxygen gets to your muscles, your heart rate increases and that means instant energy both during and after your workout.

These energy-generating tasks are also two things you would need to do to lose weight. The difference is that if your goal is to have more energy, you've reached it...no waiting required. But, if your goal is weight loss? There's no change in the scale from that one workout or that one day of healthy eating. With your functional goal, you've experienced success and that will boost your confidence and help you do it all again tomorrow so you can get the same results. Keep doing that and the weight will come off as well.

If you could forget about weight loss (just work with me here), what would you want to achieve for yourself? If you could forget about having a smaller butt or no love handles or more defined arms, what would you focus on? If you're interested in exploring these ideas, I have something for you to try, my new 30-Day Fitness Challenge. This e-course helps you learn to make small, daily changes so that you focus on the journey, not the destination.

Resources

Gavin, Jim PhD, and Madeleine McBrearty, MA. "Exploring Mind-Body Modalities." IDEA Fitness Journal Volum 3, Number 6 (June 2006): p. 60.

Teixeira PJ, et al. "Exercise motivation, eating, and body image variables as predictors of weight control." Med Sci Sports Exerc. 2006 Jan;38(1):179-88

The simple truth about reaching your goals

Common Fitness Goals
Repeatedly failing to stick to your goal might mean that your goal was nonstick in the first place. Either that or that you haven't figured out how to reach it. This means you're gonna have to put down that phone (I know you were about to order some infomercial fitness gadget, weren't you?) and pay attention.

Below are some common goals and the simple way to reach them.

Losing Fat

Fat Loss occurs when you burn more calories than you eat. If you burn an extra 500 calories per day, you would lose about a pound a week. You can't choose where you lose fat--Spot training doesn't work. Accept it. Believe it. Love it.

Gaining Muscle

Muscle gain occurs when you eat more calories than you burn coupled with heavy strength training. If you lift weights, you can build a little muscle but if you want to put on some serious size, that requires serious work and commitment.

Sports Conditioning

To be a faster runner, practice running fast. To jump higher, practice jumping higher. Is any of this making sense?

Health

Being healthy is probably the simplest goal to reach since there are tons of things you could do right this second to be healthy. Drink some water, eat fruit, take a walk, etc.

Now that you have a basic ideas of different goals, we'll spend some time on each one to give you a better idea of what it takes.

How to lose fat

If you burn a total of 400 calories with exercise AND diet each day, you'll lose a pound in about 8days.

Example:
If my BMR is 1500 calories and I burn 500 calories while exercising, I need 2000 calories to maintain my current weight. To lose a pound a week, I'll need to eat about 1500 calories a day and burn 500 calories a day with cardio and weight training.

Quick Tips:

• Eating a balanced diet means getting all the nutrients you need so that you feel good all day and your workouts don't completely bite.
• Keeping track of what you eat will help you avoid mindless snacking and eating when you're not really hungry
• Stay hydrated. Thirst sometimes presents itself as hunger pains.
• A complete workout includes strength training, cardiovascular exercise and flexibility exercises.
• If you're hungry throughout the day, you're either not eating enough or your meals aren't satisfying you. A combination of carbs, protein and fat will help you feel full for a longer period of time.

How to Gain Muscle

** To gain muscle mass, you need to eat more calories than you burn AND weight train using heavy weights and few repetitions. This means keeping your reps around 6-8 and using enough weight that you can ONLY complete the desired number of reps.

To get better at your favorite sport, you have to actually practice that sport. Getting information about sports conditioning can be confusing, so, below is a short list of resources for some popular sports.

Running

• Running at About.com - Find information and tips for every aspect of your training, technique and speed.
• Runner's World - You'll spend hours of quality work-time surfing this site and reading about secret running techniques. Don't let the boss catch you.

Swimming

• Swimming at About.com - Mat Luebbers shows you how to train to be a better swimmer.
• Total Immersion - This site is all about stroke technique to help you kick some unsuspecting swimmer's butt..

Biking

• Bicycling at About.com - Everything you ever wanted or needed to know about cycling.
• Total Training University -This virtual training site provides coaching and online seminars for cycling and, like, a zillion other sports.

  Walking

  • Walking at About.com -Wendy Bumgardner has an amazing walking site.
• Amazing!
• The Walking Connection -Everything about walking is revealed.

• Martial Arts

  • Martial Arts at About.com - Geoffrey Rogers teaches you how to jump, kick and punch with explosive power.

  For more sports training and information, check out howtosports.com which provides coaching stuff for everything from football to cheerleading.

1. Make an appointment with your doctor to get the okay to start exercising.

2. Start Exercising.

3. Remember to:

• Give yourself plenty of recovery days so you don't burn out.
• Stretch every single day. Don't argue...just do it.
• Be active. Don't sit at your computer all day long in a word processing coma. Stand up and walk around every 30 minutes.
• Hire a personal trainer[/link] if you don't have a clue what you're doing or if you have a chronic injury/condition.
• Drink water all day long. Don't argue...just do it.
• Eat some fruit and vegetables. Eat them often. Savor them. Don't argue...just do it.
• Reward yourself for a job well done with new clothes, a massage or a night out on the town.
• Be proud of yourself for being so darned healthy.

http://exercise.about.com/cs/weightloss/a/exercisegoals_5.htm

Day 18

Move it or lose it, folks! Take the stairs, take walking breaks...whatever you do, keep moving.

Strength and Flexibility Focus: Full Body Strength

Did you try the new strength training workout the other day? If so, are you ready to do it again? If you're sore from the previous workout you can either take a day off or do a lighter version of the same workout. If you're not sore, get busy! Make sure you're lifting enough weight to challenge your body and modify the workout as needed.

Beginners: Try this more advanced Full Body Workout & this Ab workout.

Intermediate Total Body Strength

1.  See your doctor before you begin any exercise program if you have any injuries, illnesses or other conditions
2.  Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
3.  Perform each exercise for 10-16 repetitions, resting when you need to
4.  Start with light weights (or no weight) until you've mastered each exercise, then choose a weight heavy enough that you can ONLY complete the desired number of reps.
5. If this is too easy or you're ready to progress, try Total Body Strength 3 or visit my Workout Center for more workout ideas.

Do this workout 1-3 non-consecutive days a week, taking at least one day of rest between workouts.  For best weight loss results, combine this workout with regular cardio and a healthy, low-calorie diet. Click on pictures for more detailed view.

Squat with Dumbbell Stand with feet wider than shoulders and hold a heavy dumbbell in both hands. Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes. Push through the heels to raise back up and repeat.

Modified Push Up   Come onto all fours, hands a bit wider than shoulders, lower body resting on knees. Pull the abs in and, keeping back straight, bend elbows and lower body towards the floor until elbows are at 90 degree angles. Push back up and repeat.

Assisted Reverse Lunge Stand with feet together, holding onto a bar or wall for balance.  Step back about 3-4 feet and bend both knees, lowering into a lunge. Don't allow front knee to bend over the toe. Push back to starting position and repeat. Try not to push with the back foot--use front leg to pull your back leg in.

Chest Press Lie on a step, bench or floor with weights a few inches above the chest, elbows even with bench. Keeping abs tight, exhale and push arms up overhead--keeping weights a few inches apart. Don't lock elbows. Lower back to start and repeat.

Deadlifts Stand with feet hip-width apart, knees slightly bent, weights in front of thighs. Keeping back flat and abs in, tip from the hips and lower torso towards the floor, keeping hands close to legs, shoulders back. Squeeze through glutes and hamstrings to raise back up. All movement is from the hips. Do NOT round the back.

Dumbbell Rows Bend over, with torso parallel to floor or at 45 degree angle, abs in and knees slightly bent. Bend arms and bring elbows towards ribcage, contracting the muscles of the lats (outer back). Lower arms and repeat.

Outer Thigh Leg Lift Holding on to a chair for balance, bend right knee to 90 degrees. Keeping body upright, lift bent leg straight up until it's parallel to the floor. Slowly lower back to start and repeat on each leg. For added resistance, use 1-5 lb ankle weights or a resistance band.

Tricep Kickbacks Stand with feet hip-width apart and bend at the waist until back is parallel to floor.  Pull the elbows up next to torso.   Keeping elbows static, straighten arms by contracting triceps.  Lower and repeat.

Barbell Bicep Curl Stand with fit hip-width apart holding body bar, barbell (or dumbbells in front of thighs, palms out. Bend elbows and bring weights towards the shoulders (without swinging). Lower back down and repeat. Abs and Back Try these unique and challenging exercises for the abdominals and the lower back for a strong, functional torso. Scroll to the bottom for instructions. See your doctor before you begin any type of exercise program and modify the exercises where needed. Bridge with Leg Lift Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches WITHOUT moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Do all reps on one leg, then switch sides. Balancing Ab Twist Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Wheel Slide Using an ab wheel, adjustable dumbbell (see picture) OR simply a piece of cardboard, begin on hands and knees with wheel in front, arms straight, abs pulled in. Roll wheel out, keeping abs tight (DO NOT ARCH BACK!) as far as you can comfortably go, then squeeze the abs to roll body back to starting position. Each workout, go a little further out. Bicycle Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Deadlifts Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement. Back Extensions Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. The Workout Do this workout 3-4 non-consecutive days a week Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps) Keep body stabilized throughout the movement Don't swing or use momentum Take 4-6 seconds for each repetition Make sure abs are pulled in tight throughout each movement

Intermediate/Advanced: Try this Total Body Superset Workout & Dynamic Abs or visit my Workout Center for more ideas.

Nutrition Focus: Vegetables

Today your focus is vegetables. As you probably know, vegetables are good for you--they give you vitamins, minerals and fiber and they help fill you up so you eat less junk food.

Your goal today is to eat at least one vegetable with any one of your meals (or all of them!). Don't forget that a serving isn't all that much. Eat a handful of carrots, a salad and a pile of green beans and you've done it! Don't forget, canned or frozen is fine.

Motivation

Today, you'll motivate yourself by getting competitive. If you workout in a gym, imagine how many people are there right now. Picture them huffing and puffing on the machines, pumping iron, sweating...working! Now, if those people can get to the gym, so can you. Don't let them get ahead of you!

Superset Total Body

• Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
• Perform each exercise in the superset one right after the other with no rest 
• Rest for 10-30 seconds between supersets
• Beginners:  Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
• Intermediate/Advanced Exercisers: Complete 2-3 sets of 8-15 reps for each superset 
• Click on the links/pictures for detailed descriptions of each exercise

Superset 1:  Squat and One-Legged Squat Dumbbell Squat One-Legged Squat	Superset 2:  Deadlifts and Reverse Lunges Deadlift Reverse Lunge
Superset 3:  Pushups and Chest Press Pushups Chest Press	Superset 4:  Dumbbell Row and Pullovers DB Row DB Pullover
Superset 5:  Overhead Press and Lateral Raise Overhead Press Lateral Raise	Superset 6:  Bicep Curls and Kickbacks Barbell Bicep Curls Tricep Extensions

Dynamic Abs

By Paige Waehner

Try these unique exercises that target the muscles of the torso in new and dynamic ways. This workout is perfect if you're tired of the same old crunches!

 

Wood-chops Anchor a resistance band near the floor and stand with left side facing it.  Hold handle with both hands and, keeping your hips forward, sweep your arms up and across your body in a diagonal until arms are over the right side of your body.  If you don't have a resistance band you can use a medicine ball, a light dumbbell or nothing at all.  Don't swing--do the movement slowly.				For Beginners:  Do 1 set of 8-12 repetitions of  each exercise.  Modify anything that isn't comfortable. For Intermediate:  Do 2 sets of 8-12 reps. For Advanced:  Do 3 or more sets of  8-12 repetitions. Always... •Warm up with 5-10 minutes of cardio  �?/FONT>Do this workout in addition to weights and cardio exercise for best results.
Beginner	Advanced	Ball Pikes Lie facedown with ball under shins/ankles, body supported on hands (like a pushup).  Beginners, bend the knees and roll the ball in towards the chest--try to keep your back straight and contract the abs.  Roll out and repeat.  Advanced, keep the legs straight, contract the abs and pull the ball in in a pike position until toes are on the ball.
Obliques Sit with legs bent, back straight, arms extended straight out in front of you.  Contract the abs and sweep right arm down and behind you in a half-circle motion, leaning the torso back a few inches.  Sit back up and repeat on other side.
		Lying Torso Twists Lie in the floor with knees pulled in over the chest.  Place a ball between knees and stretch arms our to the sides like an airplane, palms facing up.  Contract the abs and twist the hips to the right, bringing knees towards the floor (keep your shoulders flat on the floor).  Don't touch the floor, but use the abs to bring knees back to start and go to the other side.
Side-Lying Hip Lift Lie on your side balanced on forearm, feet and hips stacked on top of one another, other hand behind head.  Holding the torso steady, slowly contract your abs and lift the hips off the floor (don't sink into shoulder).  Lower and repeat.

http://exercise.about.com/cs/weightloss/a/day_eighteen.htm

Day 19

Today is your extra day of cardio. Notice I said 'light' cardio--this doesn't mean a stroll in the park. Choose an activity you like and do it for at least 20 minutes at a medium pace--a little out of your comfort zone but not killer. It can be anything that gets your heart rate up--walking, running, cycling, dancing, etc.

Strength and Flexibility Focus: Flexibility

Do your Stretching Workout after you cool down from your cardio workout.

Total Body Stretch

Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury. You should stretch after you've cooled down from your workout. You can also stretch your muscles between sets during strength training workouts. Below are some common stretches for your the upper and lower body. Perform each stretch at least once and hold each stretch for at least 10 seconds (more if you have time!). Each stretch should feel good. If you feel any pain, ease up and go slower.

Exercise	Instructions	Example
Standing Quadriceps Stretch	Stand and hold onto a wall for balance if needed.  Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor.  You should feel a stretch right down the front of your leg.  You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides
Chest and Shoulders	Sit or stand and clasp your hands together behind your back, arms straight.  Lift your hands towards the ceiling, going only as high as is comfortable.  You should feel a stretch in your shoulders and chest.
Chest	Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left.  You should feel a nice stretch all through your chest.  Switch sides
Upper Back	Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.
Biceps	Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz).  Rotate your thumbs down and back until they are pointing to the back wall.  You should feel a stretch in your biceps.
Shoulders	Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.  Switch sides.
Side Stretch	Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling.  Gently lower to the right side until you feel a stretch down your left side.  Switch sides and repeat.
Triceps	Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep.  Switch sides and repeat.

Nutrition Focus: Whole Grains

Do you cringe a little when you hear the words 'whole grains?' You probably already know why you need whole grains--they provide vitamins and minerals to help protect you from disease.

Now, your challenge today is to eat some whole grains with at least one of your meals. It can be bread, crackers, pasta--anything with 'whole grains' listed as the FIRST ingredient on the food label. Did I just say that? Yes, I did--you have to read a food label. Try a whole grain cereal like shredded wheat. If you don't like that kind of cereal, mix it with what you do like to add more oomph to your meals. You can also try whole wheat crackers, bread, brown rice...the list is endless. Pick one and eat it!

Motivation

You don't have a lot of exercise to do today, other than a little light cardio and stretching. Now would be a good time for reflecting on all you've accomplished so far. Give yourself a pat on the back and do something nice for yourself. Let your body rest a bit for tomorrow's workout.

What foods are in the grain group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:

Day 20

Option 1: Choose one of the workouts on Cardio Variety page (modify as needed), OR 

Burn 300 Calories in 30 Minutes

Put Down the Magazine and Get to Work!

Option 2: Choose an activity and maintain a steady pace for 25-45 minutes. Be sure to warm up, cool down and stretch at the end of your workout.

Intermediate/Advanced: If you're looking for some variety, try this Boot Camp workout that includes cardio and strength training moves that will really challenge you!

Boot Camp Workout

Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.) Beginners: If this is too difficult, try this beginner strength workout Intermediate/Advanced: Perform each exercise for about 30-60 seconds. Modify according to your fitness level Take a few seconds to catch your breath and move on to the next exercise Run through the series as many times as you like Cool down with 5-10 minutes of light cardio and stretching Sip water throughout the workout. When you get tired, walk in place (don't stop moving) Monitor your intensity. RPE should be between 6-9.
Squat-Thrust Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times.
Slow Pushups Begin in pushup position, on knees or toes. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 halfway--5 or more times.
Walking Lunge Start at one end of the room and step forward with right leg about 3 or so feet. Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe). Bring the left foot forward and step into a lunge. Continue lunging, alternating legs, for 8 reps on each side or until you reach the end of the room.
Jumping Jacks Do 20 jumping jacks, march in place for 8 counts, then do 20 more. Do more if you can!
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 16 reps on each side.
Chest Squeeze Hold any type of ball (medicine, soccer, basketball, etc.) in front of chest with both hands. Press into the ball and hold for 8 counts. Then, keeping the pressure on the ball, slowly straighten elbows a little and take the ball out and in 8 times. Hold steady for 8 more counts. You can also do this by simply squeezing palms together.
Ski Jumps Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat. Jump back to the left and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge) for 16 or more reps.
March in Place Aren't you tired? Take a minute, catch your breath
Plank Get into pushup position on hands and toes, or on elbows and knees. Keep abs contracted and back straight (don't collapse in the middle). Hold this position for as long as you can.
High Jogs Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!). Repeat for 30 or more seconds.
Slow Pushups - Again! Begin in pushup position, on knees or toes. Perform 4 pushups, abs in and back straight. On the 5th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular pushups and 1 halfway--5 or more times.
Medicine Ball Crunch Lie on your back with knees bent, medicine ball squeezed between the knees. Put hands behind head (cradle your head gently) and without straining the neck, lift shoulders and hips off the ground in a crunch, flattening the belly like a canoe at the top of the movement. Lower back down without completely relaxing and repeat for 20 or more reps. If you don't have a ball, do regular crunches.
Repeat series if you dare! Total calories burned: A lot if you worked hard enough...