5 Things I Wish I Knew Before I Started Working Out
We all start with fitness and we are all beginners at some point. And there’s actually nothing wrong in that, there are only good things you get by starting to work out. If you’re a beginner, and you’re reading this, just know that you’re rare, and you made the right choice. Getting started is the hardest thing, but as soon as you start, you’re gonna want to never end!
The thing about beginning is that you don’t know what you’re getting in to. You learn new things every single day, and you make new steps, and there’s nothing wrong in not knowing. That’s why I’m here, to help you make the best out of your start up.
So these are the 5 things I wish I knew before I started working out. I found out about these things after a few months, when I started getting serious with fitness, and I really would’ve appreciated it if someone just told me these things. So let’s get started already.
1. Cardio Isn’t the Magic Bullet for Weight Loss
There are many girls going to the gym and doing just cardio. Well, we’ve all been there for sure, but that shouldn’t last for long. The thing is cardio helps you lose weight, and yes any workout is better than no workout, but you cannot do much just with cardio.
Strength training does matter a lot, so by combining cardio and weights you can build the perfect plan for losing weight and getting fit. Also, cardio should come at the end of your training, right after your strength training, not in the beginning of your workout.
2. Light Weights For Light Muscles – Not So Fast
I bet many of you are thinking the same thing. Don’t worry, I was the same when I started at the gym, and you better drop this attitude faster, because if you want to tone up and get sexy instead of baggy in the end, you better work – you know the last word is, but I’m not gonna type it anyway :p
In order for your muscles to become stronger, they have to be challenged with a load that’s heavier than what they’re used to. This means that they should really be challenged with weights heavier than what we call “light”. Your muscles should be in pain, burn, and sweat, and you can do that only if you pick the right weights range for them.
Otherwise, you’re just slowing down your own progress. Not giving them what they need, is just stopping them in their way to get strong and fit.
3. You Cannot Out Train A Bad Diet
Fueling yourself up with bad food is the biggest mistake you can ever do. You cannot out train a bad diet, so don’t even try to. You have to make sure you fuel with the right things, because otherwise you’ll find yourself not getting results, and blame it on the gym, when it’s the food that makes the mess.
The meal plan is actually one really important fact, in fact it is the most
important factor in the whole process. You don’t need to starve, eat as much as you want, just eat the right things. Proteins, fibers, greens, veggies. You should kiss goodbye the junk food, and find out the yummy healthy recipes you’ve probably never tried.
4. Determing A Goal And Finding A Plan Is The Key
Rather you are there to lose 40 pounds, or just to tone up for the summer to come, you should know that determining your goal is more important than anything else. And you know why? Because your goal is your main motivation. Not knowing what your goal is can be really confusing, so make sure you come in with a plan and a goal.
Also, you need the right plan, or better said the right workout program, in order for you to make the best out of your workouts. How to pair the muscle groups, what exercises you should do, and many other important things can be found in this plan, and they can help you not going blind and getting results faster.
Finding your fitness goal, and making a plan to conquer it, is the first key to success. With these two things checked on your “to do” list, you are half way there.
5. It’s Not A Process, It’s A Lifestyle
You cannot expect to work out and eat healthy for 3 months, and then to be fit for the rest of your life. It takes a lot more than that, and longer than that. Sometimes it takes months, even years to make it happen. You have to get this one: Do not make it a process – make it a lifestyle.
Quick fixes cannot make you lose fat, or get skinny and fit, because fitness doesn’t work that way. You have to give, so that you can take something back, and when you stop exercising and eating healthy, the only thing that you are getting back is fat. So don’t look for shortcuts, and start walking NOW!
It’s leg day!!!
Legs are my favorite muscle group!
Because they are the biggest muscle group, I’m gonna give some extra attention to them.
We should engage all of the leg muscles when have leg day, and that means:
- quads which are in the front,
- hamstrings in the back,
- calves
- and butt.
Most of the girls are afraid of doing hard training for their legs, because they are afraid that they will build them up.
But that’s absolutely NOT TRUE! 
Girls, you can’t over do the legs, and here’s why:
The legs are used daily for basic activities like walking, standing, going upstairs or just getting up from a chair.
Half-ass, 15 min workouts will do nothing.
Your legs are accustomed to working all day, so only dedication to intense hard work in the gym will bring you to sexy and strong legs.
So I really want to break the false impressions that some fitness magazines give you, by making posts about 15 minutes legs workout routines, that are impossible, because you need way more than a 15 minutes of working out, especially when it comes to your legs.
Because of that, I’m gonna give you the best leg workouts for women.
The best thing is that, for some of them you don’t even need gym equipment, and you can do them with free weights too.
So, as your favorite personal trainer, it’s my pleasure to give you the best legs workout routine, that will give you the sexiest legs ever!
Let’s get started!
Exercise #1: SQUATS
The first exercise when it comes to leg workout, and the most important of all, are the squats.
You should do squats with your head up, chest up, butt back, abs in, and you should drop it down to the floor!
I prefer squads with a barrel, because they are more effective, but of course you can do them with dumbbells or even with some home gym equipment, such as resistance bands or ankle weights.
Just remember to do squats with the weights on, because otherwise you won’t get the results you’ve wanted.
It has to be challenging, in order to be life changing, so don’t forget the weights!
By doing squats:
- you burn more fat
- you build stronger legs
- you tone them
- and you pop up your butt.
Who needs butt exercises when we have squads, right?!
3-4 sets with 10-15 reps!
Exerciase #2: Leg Press
The second exercise you want to do is the leg press.
Because of the fact that your body is stationary inside of the machine simply pressing a sled will help you stay in the movement.
The neuro-muscularstimulation is not as high as when doing squats, but it still makes a for a great leg exercise.
The bad thing is that you cannot do this exercise outside the gym, because you’re gonna need the leg press machine.
That’s why it’s for the best to go to the gym when you workout your legs.
3-4 sets with 10-15 reps!
Exercise #3: LUNGES
The lunges are very important exercise.
With this exercise, you are working mainly on your quadriceps, but also your butt, your calves and your hamstrings.
You can expand a lunge using a barrel, or with dumbbells.
There are two types of lunges.
- One with your legs separated, also known as open lunges;
- and the other type of lunges is with your legs crossed.
When it comes to the legs, I prefer doing this exercise with your legs separated, and walking (not standing in one place).
I think it works better that way.
Head on to the link and learn how to do them right!
Photo Credit: Monique Armenti Robertson
The 4th exercise you wanna do is the leg extension.
The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs.
Some of you might think that this is a bodybuilding leg workout, but it works great for women too.
The thing is, you cannot do this one without exercise equipment.
That’s because this one is done using a machine called the Leg Extension Machine.
You can try doing it with a big dumbbell between your toes, but I think it works best if you done it in the gym, on the machine.
And again, 3-4 sets with 10-15 reps, and a lot of weights!
Exercise #5: Leg Curls
The leg curl is an isolation exercise that targets the hamstring muscles.
There are two types of leg curls, seated leg curls, and lying leg curls.
With either one, you will get the same results, because they both work fantastic!
Leg curls usually go together with deadlifts.
They actually make a great combination as a super-set exercise.
Super sets are a great way to move those muscle up.
If you haven’t changed something in your everyday workout plan for a long time, supersets are the right thing to do.
Exercise #6: Dead Lift
Deadlifts work your legs, your butt, and your back, but mostly, deadlifts work for your hamstrings.
Leg curls and deadlifts, are two exercises that go perfectly together.
They are made for each other, and they are made for you to get sexier legs.
So, don’t even think about skipping them them.
There are two types of deadlift:
- The first is with straight legs,
- and the second is with bend knees.
When you’re working on your legs, you should do the deadlift with straight knees, because it targets your hamstrings better.
Here’s the guide for doing deadlifts:
Exercise #7: Calves
Many girls don’t want to work their calves, and that’s ok.
This is an optional exercise.
But when it comes to full leg workout, I personally think that calves workout will give a marvelous finish to your legs.
It’s like a cherry on top of the icing!
I’m doing it, because it gives a nice finishing touch to my legs.
Note!
For every exercise, you should do 4 sets with around 12-15 reps.
Between the sets, there shouldn’t be more than one minute break.
And if it’s too easy for you, don’t forget to put some weights.
IT SHOULD BE REALLY CHALLENGING!
Also, there are many “how to get skinny legs” guides, that give you leg workouts for women that last 10-15 minutes.
They probably include exercise programs with weights, no sets, and many many reps.
You have to know that these kinds of programs cannot give you great results.
This workout program, and this particular fitness training for legs, gave me and my friends great results.
I want to help all of you that don’t know what to do at the gym, and keep working on the elliptical trainer, or total gym machine.
Why not do it right?!
Looking to shed pounds in the New Year? Perhaps you’ve dieted and lost weight, only to regain it again. It can be frustrating, but the good news is that long-term weight loss is possible. While there’s no magic bullet, decades of research have yielded clear strategies for increasing your chances for success.
Here are 5 strategies proven to help you lose weight:
1. Keep a Food Journal
It may sound too good to be true, but there is one simple strategy that can help you double your weight loss: write down everything you eat and drink.
It may sound too good to be true, but there is one simple strategy that can help you double your weight loss: write down everything you eat and drink.
Studies indicate that writing down what you eat can help you lose weight and keep it off. In fact, one study showed that dieters who keep food journals lose, on average, twice as much weight as those who don’t track what they eat.
With apps like LoseIt and MyFitnessPal, it’s easier than ever to keep track of meals, snacks and beverages. And if you want to go low-tech, a simple notebook will do.
2. Get on the Scale
Afraid of stepping on the scale? You shouldn’t be. Regular weigh-ins are one of your best weapons in the battle of the bulge. According to a 2015 study published in the Journal of the Academy of Nutrition and Dietetics, researchers reported that people who weighed themselves daily lost about three times as much weight as those who were more lax about stepping on the scale. In fact daily weight checkers lost an average of 20 pounds, compared to an average of just seven pounds for those who weighed themselves only five days per week.
Afraid of stepping on the scale? You shouldn’t be. Regular weigh-ins are one of your best weapons in the battle of the bulge. According to a 2015 study published in the Journal of the Academy of Nutrition and Dietetics, researchers reported that people who weighed themselves daily lost about three times as much weight as those who were more lax about stepping on the scale. In fact daily weight checkers lost an average of 20 pounds, compared to an average of just seven pounds for those who weighed themselves only five days per week.
These findings support other studies indicating that more frequent weigh-ins lead to greater weight loss.
3. Eat at Home
Prepare more meals at home. I love this one because it will help both your waistline and your wallet. A recent study published by Public Health Nutrition found that people who eat at fast-food or full-service restaurants consume an extra 200 calories per day on average compared to those eating at home. Those calories added up to about 10% of their total daily intake. What’s more, the researchers found that people who ate out consumed more sugar, salt and saturated fat. Research findings consistently show that people who eat out frequently are more likely to be overweight or obese. Save money and your health by limiting meals out to no more than two per week.
Prepare more meals at home. I love this one because it will help both your waistline and your wallet. A recent study published by Public Health Nutrition found that people who eat at fast-food or full-service restaurants consume an extra 200 calories per day on average compared to those eating at home. Those calories added up to about 10% of their total daily intake. What’s more, the researchers found that people who ate out consumed more sugar, salt and saturated fat. Research findings consistently show that people who eat out frequently are more likely to be overweight or obese. Save money and your health by limiting meals out to no more than two per week.
4. Know Your Portions
You may not realize it, but we live in a ‘super-sized’ culture. Looking at data from national surveys involving more than 60,000 Americans, researchers found that serving sizes have gotten bigger over the past 20 years – not only at fast-food chains and other restaurants, but even in homes. How much bigger? The study found that hamburgers have increased by 23%; soft drinks are 52% larger; and snack foods like potato chips and pretzels are a whopping 60% bigger.
You may not realize it, but we live in a ‘super-sized’ culture. Looking at data from national surveys involving more than 60,000 Americans, researchers found that serving sizes have gotten bigger over the past 20 years – not only at fast-food chains and other restaurants, but even in homes. How much bigger? The study found that hamburgers have increased by 23%; soft drinks are 52% larger; and snack foods like potato chips and pretzels are a whopping 60% bigger.
It’s no coincidence that as portions have grown, so have waistlines. In the 1960s, 45% of Americans were overweight or obese. Today that number is nearing 70%!
When we’re given larger portions, we eat and drink more. One way to fight back against supersizing is to use smaller plates, bowls and silverware. A recent review of 72 studies found that you can easily cut about 16% of your daily calories without feeling deprived.
When dining out, a simple rule to follow is to eat half of what is served. Have the server put the rest in a take-away bag and you’ll have a second meal for later.
5. Turn off the TV … and be careful what you watch!
Put down that remote and step away from the TV. The more time you spend watching television or staring at a computer screen, the less time you have for just about everything else, including physical activity.
What’s more, what you watch can influence how much you eat! Researchers at Hobart and William Smith Colleges found that viewing just 10 minutes of a food show may lead to cravings and overeating.
Tempted to watch TV? Limit viewing to just 2-3 hours a week and avoid watching food and cooking shows.
Read more in WebMD’s special report, “Mysteries of Weight Loss.”
Important:
The opinions expressed in WebMD Second Opinion are solely those of the User, who may or may not have medical or scientific training. These opinions do not represent the opinions of WebMD Second Opinion are not reviewed by a WebMD physician or any member of the WebMD editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. WebMD does not endorse any specific product, service or treatment.
Do not consider Second Opinion as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on WebMD. You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. WebMD understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. If you think you may have a medical emergency, call your doctor or dial 911 immediately.
Say hello to the country's hottest new trainer and the winner ofWomen's Health 2014 The Next Fitness Star contest: Emily Schromm, 26, a certified personal trainer in Denver and founder of Unleashed Fitness (and, yes, an alum of MTV's Real World: Washington, D.C.).
THE NEW RULES FOR GETTING RIPPED
Forget inconvenient diets and three-hour gym sessions. Score the six-pack abs and body you’ve always wanted by following these better, smarter rules.
The models and athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped. RULE #1 – HAVE A CARBOHYDRATE STRATEGY. You’ve probably heard that “carbs are the enemy.” Well, not really. Completely slashing your carbohydrate intake will certainly help with dropping the pounds (and fast), but you’ll also be left feeling cranky, tired, and lethargic. “Carbs are essential for life, as our brain and [central nervous system] require them continuously to work properly,” says Tim McComsey, a trainer, dietician and correspondent to HUMANFITPROJECT. “Restricting carbs completely will allow for any muscle mass to be metabilized to provide us with energy.” Therefore, it all comes down to consuming carbs correctly, not cutting them completely. “To get lean, a balance of the right amount of carbs first thing in the morning and after workout is ideal,” McComsey says. Secured: mensfitness.com
6 (six) Moves For A Rock-Hard Body Like Next Fitness Star's Emily Schromm
Say hello to the country's hottest new trainer and the winner ofWomen's Health 2014 The Next Fitness Star contest: Emily Schromm, 26, a certified personal trainer in Denver and founder of Unleashed Fitness (and, yes, an alum of MTV's Real World: Washington, D.C.).
Her physique is killer, but it's her empowering attitude that really shines. When Emily screams at you to bang out one more rep, you do it for this major reason: Her brand of tough love doesn't break you down; it brings out your true potential. "There's nothing cooler than doing something you thought impossible," she says. "I call it a superhero moment—that instant when something you do in the gym makes you feel invincible."
And who isn't up for that? Two days a week, perform these moves in order, resting 60 seconds after each; repeat the routine up to five times total. Then get ready to, ahem, say hello to a hotter you.
MOVE 1: Pushup Row
"This combo hits your entire upper body and core like no other move."
"This combo hits your entire upper body and core like no other move."
Start in a plank position with your hands resting on a pair of dumbbells directly under your shoulders and your body forming a straight line from head to heels (A). Keeping your core tight, bend your elbows to lower your body to the floor (B). Press back to start, then row the left dumbbell up to your chest (C). Pause, then lower. Repeat on the right side. That's one rep. Do five. When five is manageable, increase the weight of the dumbbells.
Make It Harder: Add on this total-body combo: From a standing position, squat down and jump your feet back into the plank. After each rep, reverse the move to return to standing.
MOVE 2: Pistol Squat"When done right, you're guaranteed a sore rear after a pistol day! It's the best butt move."
Sit on a box or chair. Lift your left leg and hold your arms out to the sides for balance (A). Driving through your right heel, stand up from the box (B). Pause, then return to start. Repeat on the other side. That's one rep. Do six.
Make It Harder: Remove the box. From a standing position, lift your leg, lower your body toward the floor, then return to start.
MOVE 3: Wall Walk
"It only takes one or two of these to get those arm muscles burning—it's that good! This move will give you beautiful, strong shoulders."
"It only takes one or two of these to get those arm muscles burning—it's that good! This move will give you beautiful, strong shoulders."
Start in a plank position with your feet against a wall (A). Walk your feet, one at a time, up the wall (B), then begin to walk your hands closer to the wall (C). Continue until your torso touches the wall or until you start to feel unstable or your back begins to arch. Reverse the movement to return to start. Do one more.
Make It Easier: Place your feet on a chair or box instead of the wall. Walk your hands toward the box while piking your butt up into the air.
MOVE 4: Dumbbell Thruster
"One fluid movement means my 'quad-zilla' legs and core are driving each rep—not my arms."
"One fluid movement means my 'quad-zilla' legs and core are driving each rep—not my arms."
Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat (A). Explode back up, pushing the dumbbells directly overhead until arms are fully extended (B). Pause, then lower the weights as you squat. That's one rep. Do eight.
Make It Easier: Sit on a chair or box, then stand and press from there.
MOVE 5: Hollow Rock"By squeezing your legs, booty, core, and shoulders together, you can work many muscle groups and really feel the burn quickly."
Lie on your back with your arms and legs raised toward the ceiling, head and shoulders lifted off the floor (A). Bracing your core, lower your arms and legs toward the floor, then rock your body forward and back in that position, like a rocking chair (B). Rock 12 times.
Make It Harder: Slow down the movement to make sure your muscles, not momentum, are doing the work.
MOVE 6: Deadlift to Bent-Over-Row
"There is nothing sexier than a toned back, but many women neglect those muscles. This move hits your back, glutes, and hamstrings all at once."
"There is nothing sexier than a toned back, but many women neglect those muscles. This move hits your back, glutes, and hamstrings all at once."
Standing with your feet shoulder-width apart, knees slightly bent, and holding dumbbells in front of your thighs, sit your hips back to lower your torso toward the floor (A). Pull the weights up to your ribs (B). Slowly lower the dumbbells and reverse the movement to return to standing. That's one rep. Do 10.
Make It Easier: Put down the dumbbells and master the movement using just your body weight.
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