Best Thigh and Butt Exercises

 Healthy Living, The Magazine  Comments Off
Jan 042011
 

Black Women Fitness: The Best Exercises for Your Thighs and Butt

Many a black woman’s fitness goals center on getting firm, toned butt and thighs. However, the butt and thighs are two of the hardest areas to lose excess weight.Many of us gain the bulk of our weight in out lower bodies, unfortunately it’s the same area where the body likes to hold on to weight…you know…in case you’re starving or something. While butt and thigh fat won’t kill you, it can make your life feel like it’s longer, but with  the right resistance workouts your butt and thighs will will have the nice toned, shapely, firm look you’re looking for.

Ball Squats

Ball squats are a simple and effective workout  and is a great workout for those new to weight training. Squats target all the major muscles in the lower body including the gluteus maximus, hamstrings, quadriceps and calves. Begin ball squats by placing a stability ball against the wall and centering it on your lower back. Stand with your feet shoulder width a part and slightly out in front of you. Bend your knees at a 90-degree angle and pause at the bottom of the squat. Return to the starting position and repeat for 12 to 5 reps for three to four sets.

Dumbbell Step Ups

Dumbbell step-ups are great for the quadriceps while also working the hamstrings, glutes and leg muscles. Step-ups are very simple to execute but pack a heck of a punch. To begin, grab a set of dumbbells at a weight you find comfortable. Next, stand in front of the step and with your left leg step on the bench bringing your right leg up behind you. Finally step down with your right leg and repeat. Complete 12  to 15 reps on each leg for two to four sets.

Lunges

Lunges are another total lower body workout that targets the butt, thighs and hips. Begin lunges with your hands on your hips, your left foot forward and your right foot positioned behind you.  Lower your body towards the floor, keeping your torso straight and your abs tight. Make sure the front knee is at a 90 degree angle and doesn’t extend over the toes. Return to starting position. Complete 10 to 15 reps on each leg for 2-4 sets.

Stiff Dead Lifts

Stiff dead lifts target the hamstrings, but also work the butt and lower back muscles as well. Begin stiff dead lifts by choosing a set of dumbbells or a barbell at weight you fill comfortable using to complete the workout. Nest stand straight up with feet shoulder width a part. Bend at the hips, lowering the dumbbells or bar to the top of you feet. Keep your back flat and not rounded. Lift the bar, returning to an upright position making sure to pull your shoulders back at the top of the lift. Repeat. Complete 8 to 10 reps for 2-4 sets.

Alright there you have it. Complete these workouts twice a week and you’ll be on your way to having the but and thighs us black ladies are known for. And the best part? They can all be done from home. Remember to consult your doctor before you start any fitness program. Happy exercising!

Today is a new day. So what are you waiting for?

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 Posted by Sweet Potato Pie at 6:03 pm  Tagged with: , ,

You, a Treadmill and 2000 Calories

 The Magazine  No Responses »
Feb 012010
 

Winter time can be hell on a running/walking workout if you’re used to working out outside. And for those of you ladies with hair concerns, the wetness of the winter time ain’t exactly encouraging you to go exercising outdoors either.

I’m always really impressed when I see the pics of Ms. Tracy running around out there in the snow. Lord knows it couldn’t be me. It hits 40 degrees ’round here (I’m in Florida) I”m like, “Hmm…looks like I’ll be jumping rope today.” The cold on my native Floridian behind is no joke.

So that brings me to today’s post – a walking workout on a treadmill that will have you burning 2000 calories – becasue the best way to avoid those winter workout blues is to get thee on treadmill. Be it one at home or in the gym, the treadmill is a great way to avoid freezing your bullocks off in the name of staying fit.

Here’s the workout from Fitness Magazine:

Monday

* Power walk: 30 minutes
* Strength-train: 20 minutes

Total: 50 minutes

Tuesday

* Warm up: Walk easily, then briskly: 3 minutes
* Power walk: 2 minutes
* Run fast (but don’t sprint): 2 minutes
* Repeat Steps 1 & 2: 10 times
* Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

* Warm Up: Walk easily: 5 minutes
* Do your favorite strength-training move: 12 reps
* Power walk at 4% to 6% incline: 3 minutes
* Repeat Steps 1 & 2: 6 times
* Cool down: Walk easily: 5 minutes

Total: 40 minutes

For the rest of the week’s workout keep reading.

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 Posted by Sweet Potato Pie at 2:02 pm  Tagged with: , , , ,

What I Learned on My Vacation

 The Magazine  No Responses »
Oct 212009
 

Well Casper is back with an eye opening look at the American way life – from someone who is American, but no loner calls the US home:

Well after a much needed vacation (been three years already) I have had some thoughts. My wife finally convinced me to go “home” whatever that is. I was opting for taking a trip to Thailand or India or Dublin or Greece or Argentina or Cape Town or some other great place I have not yet seen… but the winning argument was that my folks have never seen the baby and hadn’t seen the oldest since she was a baby.

So while I was back home I could not believe how overweight people are. Consistently I was counting 8 out of 10 people were over weight, 2 of which were grossly obese. My wife didn’t even believe my decleration until I said check it out for yourself. then she really started to look and was like ” Wow your right ”

I understand that typically asian people tend to be ectomorphs but this isn’t always the case just look at sumo wrestlers and the people who frequent McDonalds (not kidding… if you want to see a fat Japanese person go to McD’s) The one difference I have to say though is that the diet we eat here in Japan is drastically different. Lots of veggies, lots of raw fish, a little beef, a little chicken, a little tofu and a small bowl of rice with every meal. The food here has not been mass produced by agribusinesses using NPK and GMO. While “Certified Organic” is not as big of a deal here, a lot of the food here is organic anyways, there just isn’t a great need to get certified.

Now for the hard truth. I kinda did crude experiment. I am a pretty lean person, after a fight Iwill take a week or two off of training. Not totally off but I give my body some time to recoup. So I will put on two or three pounds. Not really a big deal. So while home on vacation I pretty much said I am just gonna relax. I am not gonna hesitate on moms good ole apple pie, baklava, brownies, and pecan pie. Or my sisters cheesecake ( she also makes a mean bowl of mashed potatoes), or my dads grillin two full cows. I decided I am gonna actually have a real vacation and just let the discipline slide. I’m not going to mention the Mead and Beer my family makes.

The hard truth is that American food has caused me to gain 17 lbs in 6 WEEKS!!!!!!!

Now this doesn’t matter to me because already back into training for the last week I have lost 5 lbs. Now that jet lag is over I can actually train unhindered. The fact is the American way of life will KILL you. I can’t see it any other way. Pay attention to what your putting into your body. You can do it!

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 Posted by casper at 6:58 pm  Tagged with: , , , , , , , , , ,

Working Out on a Budget: Don’t Let the Recession Make You Fat

 The Magazine  Comments Off
Oct 202009
 

Lacking the money to reach your fitness goals? The recession has been hard on everyone, especially black women. Fitness equipment manufacturers, fitness clubs and the rest of the fitness industry hasn’t been immune to the downturn either. Because of the recession fitness equipment sales are down as are fitness club memberships are down for the first time in 20 years. Americans just aren’t willing to spend the money on keeping fit like they once were:

Economic hard times have Americans downsizing their workout equipment, trimming their workout budgets, and shifting their workout venues, according to a sporting goods industry survey.

“The fitness industry was not immune from the effects of a tough economy,” said Tom Cove, president of the Sporting Goods Manufacturers Association (SGMA), a global organization which conducted the poll.

SGMA represents over 1,000 sports manufacturers, retailers and marketers around the world. They have published their study, Tracking the Fitness Movement, for 10 years.

The 2009 edition puts U.S. wholesale sales of fitness gear and equipment sold for use in home, clubs and institutions, at $4.2 billion in 2008, down from $4.7 billion the year before.

So how do you manage to keep your workout going when your pockets are lighter? Very easily actually. Follow these simple tips and you’ll be burning the fat and saving money:

1. Join the YMCA – YMCA memberships are based on your income and are significantly lower than traditional gym memberships. Their facilities are right on par with for profit fitness clubs and the YMCA also has many free and low cost fitness/nutritional and sports activities. It’s also great if you have a family as there are many activities for kids and the whole family to enjoy.

2. Hit the Park – I live in the city with the largest park system in the country and I’ve been making full use of them. Walking, running, even strength training in local parks is a great way t get you workout on without spending any money. It’s also nice to be out in the elements enjoying the fresh hair. Fall is upon us so make sure you have the proper gear to keep warm as your’re exercising outside.

3. Invest in Dumbells, an Exercise Ball and Exercise Mat – If you have dumbells, an exercise ball and a workout mat you have all you need to get in a good workout for little money. Whatever weight machine you used in the gym, you can mimic with the aforementioned fitness equipment.

4. Break Out the Workout DVD’s – It’s time to dust off those old Jane Fonda or Donna Richardson workout dvd’s. It may seem a little corner to go bouncing around your living room with spnadexed, leg warmered, head band wearing fitness gurus of the 80′s and 90′s, but hey – burning calories is burning calories. If you currently don’t own any workout dvd’s you can get them for cheap on Amazon.

While the recession is has been difficult for many black women, we shouldn’t allow it to derail out fitness goals. If you’re serious about getting fit their is a way to make it happen without a fitness club membership, home fitness equipment or without breaking the bank in the general.

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 Posted by Sweet Potato Pie at 10:05 pm  Tagged with: , , , , ,

12 Tips to Staying Motivated

 The Magazine  Comments Off
Aug 262009
 

Keeping up the day to day of working out can be tough. Motivation is key, but keeping up that motivation, particularly if you don’t like working out, can be just as difficult as saying no to that extra piece of cake. Well The Health and Fitness Guide offers 12 Keys to Staying Motivated:
# 1. Vary your routine every so often to prevent boredom and provide enhanced benefits by working different muscle fibers within the same broad muscle groups. Try different exercises; try doing more reps and lighter weights one day; more weight and less reps another day, etc.

#2. A little bit is much better than nothing and in fact goes a long way. While an hour or so 3 to 4 times a week is great, exercising for 15 to 20 minutes once or twice a week is much better than no exercise.

#3. Work with a trainer when bored or discouraged– even if it is just for a few sessions – to get you back on the right track, learn some new things and rejuvenate your workout.


 

 

#4. View work-out time as “your time” to escape from the demands placed on you from others and take care of yourself. Get in a “zone” by focusing on the music you’re listening to, the results you will achieve or how good you will feel after your workout.

#5. Write down your goals – You are more likely to remain committed to them. Also, keep a diary of your workouts and your progress – what gets recorded and measured gets improved.

#6. Workout with a friend – you will push each other and time will go by faster.
Keep reading for the other six.

What do you think?

Do any of these tips resonate with you?

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 Posted by Sweet Potato Pie at 7:47 pm  Tagged with: , , ,

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