calories burned chart by 150lbsto120lbs. please reblog. don’t steal it.
LIKE THIS OR SAVE IT !!!!! IT’S VERY USEFULL CUTIES
Step 1
Cut back on your bad eating habits. Give up the fried foods, processed meats, refined baked goods and sweets. Eat nothing but fruits, vegetables, nuts, seeds, lean meats, fish, whole grains, beans and low-fat dairy products. Keep your portion sizes under control as well.
Step 2
Partake in cardiovascular training to burn the fat in your lower belly, as well as the rest of your body. Do any type of cardio that causes you to sweat and raises your heart rate, such as running, spinning, inline skating, stair climbing, elliptical training and power walking. Aim for 45 to 60 minutes of cardio, three days a week on nonconsecutive days.
Step 3
Lift weights to build metabolically active muscle mass. Do exercises that work all your major muscle groups: bench presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Perform 10 to 12 reps, three or four sets and work out three days a week on the opposing days of your cardio.
Step 4
Lie flat on your back to do flutter kicks. Straighten both legs and lift them 6 inches off the floor. This is your starting point. Leave your right leg where it is and raise your left leg 2 to 3 feet higher. Lower your left leg as you simultaneously lift your right leg. Alternate back and forth in a steady motion for 15 to 20 repetitions. Place your hands under your butt if you feel stress on your lower back.
Step 5
Execute a set of mountain climbers to work your lower abs and burn calories. Align your body in a racing position with your hands shoulder-width apart on the floor and feet in a staggered stance. Keep your hips low as you quickly shift your feet back and forth on the floor as if you were running in place. Alternate each leg forward until you’ve done 15 to 20 reps with each leg.
Step 6
Perform knee tucks on a stability ball. Place your hands shoulder-width apart on the floor, place your lower shins together on the ball and straighten your arms. Lift your hips up to get your body into a push-up position and roll the ball toward your face as you tuck your knees into your chest. Hold for a second, then roll the ball back out; repeat 15 to 20 times.
Tips * Perform three to four sets of your ab exercises and workout after your cardio sessions.
(via healt-h)
Get rid of your muffin top
1. Plank This isolation exercise targets your internal abdominals, called the transverse abs. These muscles are the deepest muscles that act as a girdle that holds everything together. Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold for 30 seconds. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, eventually working up to 3 minutes.
2. Side Plank The side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris. Start by lying on your side with your knees straight and feet stacked. Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders. Hold for 30 seconds and repeat on the other side. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes and possibly move onto resting body on your hand versus elbow.
3. Scissor Kicks Working your obliques not only defines your waistline, it also improves posture which can help decrease back pain. Start by lying on your back with feet 6 inches off the ground and your hands by your sides. Pull your navel in toward your spine to eliminate the arch in your back. Keeping both feet off the ground and your legs straight, alternate kicking your feet toward the ceiling. Kick with your right leg, then your left leg. That’s 1 rep. Repeat for 10 to 15 repetitions.
4. Vacuum Exercise The transverse abdominals are the most important muscles to target when you’re trying to flatten your belly. They’re hard to reach—but this do-anywhere move hits ’em. Start on all fours with your spine relaxed and inhale deeply. While you exhale, pull your navel toward
your spine and hold for 12 seconds. That’s 1 rep. Repeat for 12 repetitions5. Opposite Arm and Leg Raise Start on all fours. Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel. Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg. That’s one rep. Complete 20 repetitions.
6. Bicycle Crunch Round out this routine with the bicycle crunch, which targets the rectus abdominals, the hardworking muscles that hold you upright. Start lying on your back. Place your hands behind your head, and lift knees toward your chest so that both your hips and knees are bent 90 degrees. Curl your head and shoulders off the floor while twisting your torso to the left. At the same time, pull your left knee toward your right elbow and extend your right leg so that it’s about a 45-degree angle to the floor. Repeat on the other side by twisting your torso to the right and pulling your right knee toward your left elbow while you extend your left leg. That’s one rep. Complete 15 repetitions.
(Source: wickedskinnytothemax.tumblrcom, via organic-health)
Oh, how I hate my muffintops. It doesn’t matter what I wear, I will always notice them, and arghhhh I hate it!
Ten Exercises to tone your butt!
- Hip-Lift Progression
- Toe Taps
- Single-Leg Front Raises
- Squat with Kick-Back
- Single-Leg Squat with Towel
- Dumbbell Squats
- Plie
- Explosive Lunges
- Sun Salutations
- Clam Dig with Rotation
- More Butt Toners
http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/
(via organic-health)
(LOADS OF) WORKOUTS
Diet Health:
Carrie Underwood’s Sculpted Legs
Victoria’s Secret
Lindsay Ellington’s Leg Workout
BODY ROCK
BRAZIL BUTT LIFT:
INSANITY
Jillian Michaels
30 Day Shred:Ripped in 30:
6 Week 6 Pack:
Level 2
Banish Fat Boost Metabolism
No More Trouble Zones
Yoga MeltdownCarmen Electra:
The Biggest Loser:
Biggest Loser 30 Day Jump Start Workout
Biggest Loser Cardio Max Workout
Biggest Loser Weight Loss Yoga
Biggest Loser Boot Camp Workout
Turbo Jam:
P90X:
Tone It Up:
POP Pilates:
Serious Standing for Legs, Butt, Obliques
Slimming Inner Thighs & Calves
Standing Pilates for Legs, Butt & Obliques
Yoga
Dashama Sun Salutations video
Dashama Sun Salutations 2 video
Dashama Hip Stretches
Tara Stiles Bend It Like Tara video
sadienardini 40 minute yoga weight loss videos Part 1, Part 2, Part 3, Part 4
exercisetv.tv Yoga Fitness Plus 45 minute video
exercisetv.tv Beginner Yoga 20 minute video
exercisetv.tv Yoga Sculpt 30 minute video
exercisetv.tv Yoga Fitness Fusion 45 minute video
Yogis Anonymous Hurts So Good Power Yoga 95 minute video
Yogis Anonymous Blissed Flow Yoga 90 minute
RUNNING:
Post Running Stretch video from FlexibleWarriorYoga
Zumba Workout Videos:Hip Hop Abs With Shaun T:
(via healt-h)
