Get in Shape this Summer: The Basics by Hugo Rivera

Get in Shape this Summer: The Basics by Hugo Rivera

Get In Shape With These Body Sculpting Workouts 

So you want to get in shape and get your abs looking great but you have no clue what workouts you need to use in order to accomplish that. If this is your situation then you have come to the right place.

How Much Time Will Your Workouts Take?

How long do your workouts need to be in order to get in shape and get great abs? Unless you are a competitive bodybuilder who needs to perform several sessions of 45 minutes of exercise a day (some sessions of cardio and some of weights) to achieve the results needed for a competition physique, the most you will need to be in the gym for your body sculpting workouts is 4 weight training sessions of 60 minutes with 2-3 cardiovascular training sessions of 20-40 minutes.

Why Not 2 Hours At The Gym?

Because after 45 minutes to 1 hour of training the muscle building/fat burning hormones of most people begin to deplete while cortisol levels (fat storing/muscle burning hormone) increase.

This routine is designed to be performed in the comfort of your home assuming that you have the following equipment:

  • Adjustable dumbbells.
  • Adjustable bench with a good leg extension/leg curl attachment.
  • Pulley that can be attached at the end of the bench to perform pull-downs or pull-up bar.
  • Determination to get things done.

If you have all that, then let’s begin.

Types of Training

We will use two types of training in order to re-sculpt our physique and get those abs in mint shape:

Anaerobic work: Weight training is the number 1 way to re-sculpt your body. No ladies, weight training won’t make you muscle bound as you girls do not produce enough testosterone to allow for such a thing to happen. Why is weight training so important? Weight training is far superior to any other type of exercise because it increases your metabolism (which in turn helps you burn fat) and gives shape to your body.

Aerobic work: Walking, stationary bike or doing an elliptical machine in your Fat Burning Zone (which is (220 – Age) * .75 = Fat Burning Heart Rate) is a good way to accelerate the fat burning process, as long as it is not overdone, and as long as it is only used in addition to a good weight-training program. Cardiovascular exercise should never be used as a substitute for weight training because aerobics cannot create muscle tone.

Calculate Your Heart Rate!

Take 220 and minus your age which is accurate to approximately +15 Beats Per Minute. You then take that number and multiply it by .75 – .85, which will give you your percentages of 75% — 85% of your Maximum Heart Rate.

(220-Age) x .75 = beats per minute (lower range)

(220-Age) x .85 = beats per minute (upper range)

This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode.

Also read Get In Shape for Summer Part 2 — The Workouts and Get in Shape for the Summer Part 3 — Cardio and Nutrition.

 

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

Get Soft, Healthy Skin with This Moisturizer Recipe

Get Soft, Healthy Skin with This Moisturizer Recipe

Shea-Olive Moisturizer

Olive oil is rich in omega-3 fatty acids, which are naturally moisturizing and softening for the skin. Olive oil also has plenty of vitamin E, which is a powerful antioxidant and is effective for soothing dry skin. Shea butter is a wonderful moisturizer and penetrates your skin deeply to restore collagen and elasticity. It’s also packed with vitamins A and E, which are essential for skin health.

In her new book, Natural Beauty, beauty expert Elizabeth TenHouten lays out a philosophy of beauty that encompasses physical, mental and spiritual well-being, an integrated approach that addresses the whole person. Natural Beauty includes a wide variety of all-natural beauty tips and tricks drawing on everyday ingredients with amazing healthful properties. This Shea-Olive Moisturizer is one recipe included in the book:

 

Ingredients:

1 tablespoon extra-virgin olive oil

1 tablespoon shea butter

 

Preparation and Application:

Mix both ingredients together and massage thoroughly over your hands, including the backs of your hands, which tend to be a drier area. The shea butter will melt into your hands as you apply it.

 

Reprinted with permission from Natural Beauty: Homemade Recipes for Radiant Skin & Hair. ISBN: 978-1-57826-446-9, $20.00 (hardcover). New from Hatherleigh Press. Distributed by Random House.

Try This Tasty Hummus Recipe

Try This Tasty Hummus Recipe

Hummus with Garlic and Lemon

Ingredients:

1 can garbanzo beans

1/4 cup vegetable broth

2 cloves garlic

3/4 fresh lemon juice

2 tablespoons extra virgin olive oil

1 tablespoon finely minced fresh herb (such as parsley, basil, or thyme)

salt and pepper to taste

 

Directions:

Heat the vegetable broth to medium in a medium-sized, shallow pan. Rinse the garbanzos in a colander and pour into the broth. Heat until broth has evaporated, about 5-8 minutes. Test the beans with a fork for tenderness about halfway through. Once the broth has evaporated they should mash easily. If they’re still hard, heat for a few extra minutes with a few additional tablespoons of broth.

Transfer the beans to a large bowl and mash with a fork until they are the consistency of a thick paste. Add the garlic and fresh herb and slowly add the lemon juice and olive oil. Season to taste. Stir until all ingredients are evenly distributed and the hummus has a coarse yet creamy texture.

Reprinted with permission from Cooking Well: The New Kitchen Garden. ISBN: 978-1-57826-331-8 $15.00 (paperback). From Hatherleigh Press. Distributed by Random House.

Delicious Vegetarian Stuffed Peppers Recipe

Delicious Vegetarian Stuffed Peppers Recipe

Here’s a great healthy anytime recipe for stuffed peppers! Fire up the grill and get cooking!

Stuffed Poblano Chilies

Ingredients:

2 teaspoons olive oil

4 poblano chilies

1 medium onion, diced

2 tomatoes, seeded and diced

1 cup cooked black beans

1 cup cooked corn kernels

2 garlic cloves, minced

1 jalapeño, seeded and diced

1/2 cup toasted pumpkin seeds

1/2 cup chopped cilantro

1 teaspoon ground cumin

1 1/4 cups Monterey Jack cheese, shredded

Salt and pepper to taste

 

Directions:

Preheat the grill on medium.

Cut and slice the chilies in half. Scrape out the seeds and set aside.

Heat the oil in a saucepan over high heat. Add the onion and sauté 1 minute. Add the tomatoes, black beans, corn, jalapeño, pumpkin seeds, cilantro, cumin, and cook until hot. Divide the mixture among the chile halves and top with the cheese.

Lightly oil the rack of the grill and place the stuffed chilies on the grill. Grill for 15 to 20 minutes or until the cheese is golden brown and the chilies cook through. If they start to burn, move them away from the heat source to finish cooking and then serve immediately.

Makes 4 servings.

Note: You may also cook the chilies in the oven at 375ºF for 15 to 20 minutes.

 

Reprinted with permission from Cooking Well: Healthy Vegetarian. ISBN: 978-1-57826-389-9 $12.50 (paperback). From Hatherleigh Press. Distributed by Random House.

Get Great Abs with this Video

WATCH this video presentation on how to do a proper lying leg raise from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Combat Fat for Kids and Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

A Beginner Running Plan by Stew Smith

A Beginner Running Plan by Stew Smith

Running injury free requires near perfect technique, great shoes, possibly the addition of orthotics/insoles, and a gradual build-up after long periods of no running or beginning a running plan.

To avoid or deal with running injuries, remember this saying. “If it hurts to run, stop running. If it hurts to walk, do not run. If it hurts doing nothing/walking, go to a doctor.”

Below is a Beginner Running Chart for people seeking to start an exercise plan and need to lose 20+ lbs: (always start your run workout with a quick 5:00 walk and light leg stretch). The RUN / WALK method is highly recommended as you are learning to run.

 

 Each Run Workout is to be done THREE times a week

 

Week 1

Walk 20-30 minutes / stretching entire body daily  (monitor weight loss*)

Week 2

Run 1:00 / Walk 1-2:00 for 20-30 minutes

Week 3

Run 1:00 / Walk 1:00 for 30 minutes (listen body as injuries occur this week**)

Week 4

3 Sets of Run 1:30 / Walk 1:30 | 3 Sets of Run 2:00 / Walk 1:00

Week 5

3 Sets of Run 2:30 / Walk 1:00 | 3 Sets of Run 2:00 / Walk 30 seconds

Week 6

4 Sets of Run 3:00 / Walk 1:30

Week 7

Run 1 mile / try non-stop / walk 1 mile fast

Week 8

Run / walk combo 2.5 miles  (from weeks 8-10 – try to run as much as you can)

Week 9

Run / walk combo 2.75 miles

Week10

Run / walk combo 3 miles

 

 

  • * – if you are losing 2-3 lbs this week by simply adding walking / stretching and more water to your life – keep it up until weight loss slows to under 1 lb per week.

 

  • ** – Typically injuries occur during running programs the 3rd week IF too aggressive with initial training

 

Running When Overweight – The human body is built for survival and is quite resilient to most of the stresses we can throw at it; however, the knee is not designed to take too much excess weight even through a pain free running program. Usually meniscus and articular cartilage will wear away exposing bone on bone and premature arthritis. This takes years though. So, if you are over 40 lbs overweight replace walking/running everyday with some days of non-impact aerobics like biking, swimming, rowing or elliptical gliding.

Read more about proper running techniques to prevent injuries and get the most out of your running workout.

 

STUART FISCHER, M.D., a graduate of Yale University, completed his residency at Maimonides Hospital in Brooklyn, and served as an Attending Physician at Cabrini Medical Center in New York City. He also worked with the late Dr. Robert Atkins as the Associate Medical Director of the Atkins Center. His expertise in alternative medicine, nutrition, and weight loss, is complemented by his strong traditional, hospital-based education. He is the author of The Little Book of Big Medical Emergencies and The Park Avenue Diet.

Great Advice for Proper Running Technique by Stew Smith

Great Advice for Proper Running Technique by Stew Smith

Everyday you can usually spot someone who chooses running as their source of daily exercise. So many times people pass by, running in pain and obviously not enjoying the popular cardiovascular activity. Improper technique is the main culprit for less enjoyment and injury among runners. Maybe they would enjoy running a little more if they knew the proper techniques. Here are a few tips to help you pick up your pace and stay injury free:

Breathing – Take big, deep inhalations and exhalations similar to the way you yawn. This will help you receive the oxygen your body needs. Too many people breathe too shallow when they run, causing a hyperventilation effect. Slow down the running pace if you need to, but concentrate on your breathing.

Stride and Foot Contact – When jogging, open your stride but lean slightly forward to a point where you will land closer to the middle of your foot – not the back of your heel but the middle of your foot – and roll across your foot, pushing off the ground with your toes. But not flat footed! Many people run flat footed, back of heel strike, or on their toes causing stress on their feet, lower back, hips, knees and ankles. You can eliminate this by following the simple audio test. If you can hear your feet hitting the ground when you run, then you are running wrong. It should sound like your shoes are rolling on the ground quietly. Comfortable running shoes will also aid in prevention of injuries. Truly – it depends on if you are sprinting or jogging. If you are sprinting you will run more on your toes and when jogging you want a roll of the foot off the mid foot / top of heel (not bottom of heel).

Arm Swing – You should have a relaxed arm swing but very pronounced. Swing your hands from about chest high to just past your hips. The term “hip to lip” is a good way to remember this when you are running. Your arms should be slightly bent but not flexed. Run limp wristed. It is impossible to flex your arms with a limp wrist.

Relaxed Upper Body – You should relax your fists, arms, shoulders, and face. Too many people clench their fists and grit their teeth when they run. This causes the oxygenated blood that you need to go to your legs to also go to your upper body. The only things that need to be working when you are running are your “lungs and your legs.”

Start slowly and warm up – Do not stretch your legs until you have warmed up your body by jogging or biking slowly for about 5-10 minutes. Run every other day if you are just beginning and only add mileage to your run as you feel comfortable.

Running is statistically one of the most potentially dangerous exercises you can do, but it does not have to be as long as you remember to do everything in moderation and follow these running tips. So, do not be one of 50% of runners nationwide who injure themselves this year by running too often and incorrectly. Good luck and enjoy probably one of the best weight loss plans known to man.

Especially if you are overweight by 20-30+ lbs – running can be downright dangerous for long distances / even sprints. So pick a non impact aerobic activity as you lose weight to avoid the extra impact on your hips, knees, shins, feet, lower back. All of which are susceptible to impact injuries even if not over weight.

See this Beginner Running Plan that will slowly take you from walking to running.

 

STUART FISCHER, M.D., a graduate of Yale University, completed his residency at Maimonides Hospital in Brooklyn, and served as an Attending Physician at Cabrini Medical Center in New York City. He also worked with the late Dr. Robert Atkins as the Associate Medical Director of the Atkins Center. His expertise in alternative medicine, nutrition, and weight loss, is complemented by his strong traditional, hospital-based education. He is the author of The Little Book of Big Medical Emergencies and The Park Avenue Diet.

Achieve Natural Beauty with this Soothing Facial Recipe

Achieve Natural Beauty with this Soothing Facial Recipe

Floral Healing Facial by Elizabeth TenHouten

Calendula is a beautiful flower that is closely connected with skin health. It’s commonly used as a homeopathic remedy for several skin ailments, including relief of skin inflammation, bruising, slow healing wounds, and eczema. Calendula also has anti-fungal properties and is widely known to be antimicrobial and an excellent skin purifier. Carrots are rich in vitamin A, known for supporting acne-prone skin. Sweet almond oil is a wonderful natural moisturizer. Because calendula is antimicrobial, it’s an excellent skin purifier.

In her new book, Natural Beauty, beauty expert Elizabeth TenHouten lays out a philosophy of beauty that encompasses physical, mental and spiritual well-being, an integrated approach that addresses the whole person. Natural Beauty includes a wide variety of all-natural beauty tips and tricks drawing on everyday ingredients with amazing healthful properties. The Floral Healing Facial recipe below is just one of many excellent ones found in the book:

Ingredients:

3 cups water

3 carrots

4 tablespoons organic honey

2 tablespoons sweet almond oil

2 tablespoons dried calendula flowers

 

Preparation and Application:

Cut carrots into chunks with the skin on (the nutrients are in the skins, so no need to peel, just wash well). Bring a medium pot of water to a boil. Throw in carrots. Boil until the carrots are soft, about 15 minutes. Mash them in a bowl. Add the organic honey and almond oil. Add calendula flowers. Mix until you have a smooth orange paste. Place in the refrigerator for 10 minutes to cool. It’s a good idea to use a tongue depressor for application to avoid depositing the oil and germs from your fingertips onto your skin. Leave on for 10 minutes and rinse with cool water to seal the pores.

 

Reprinted with permission from Natural Beauty: Homemade Recipes for Radiant Skin & Hair. ISBN: 978-1-57826-446-9, $20.00 (hardcover). New from Hatherleigh Press. Distributed by Random House.

 

Four Gentle Yoga Moves for Back Pain

Four Gentle Yoga Moves for Back Pain

Is back pain getting to you? Give yoga a try!

Strong and flexible muscles boost the strength of the bones they surround and offer them added protection. Yoga provides a way to strengthen muscles and build flexibility in the back and abdominal muscles that support the spine. Strengthening your muscles also helps improve your posture. Good posture relieves some of the pressure off the spine and reduces back pain. Not only does yoga help you strengthen back muscles, it helps to stretch those muscles gradually. Proper stretching of the muscles is important, especially for lower back pain sufferers, because it decreases the stress placed on the lower back.

The book Gentle Yoga for Back Pain shows how to incorporate low-impact yoga moves – complete with suggested modifications to meet your own needs and abilities – into your exercise routine so you can safely and effectively reap the benefits of yoga.

Try these four yoga moves from Gentle Yoga for Back Pain:

1. Warrior II

Start with your feet together. Take a wide-legged stance and, on the exhale, turn your left foot out 90 degrees, keeping your hips and shoulders facing forward. On the exhale, bend your left knee over your ankle. Your weight should be on the outside of your right foot as you pull up in your inner right thigh. Your focal point will be at the fingertips of your left hand. Hold for five breaths. Repeat on the other side.

Modification: For the chair variation, sit on a chair and come to a straddle position. Bend your left knee and turn your left foot out 90 degrees. Extend your right leg out straight. On the inhale, raise your arms up and hold for five breaths. Repeat on right side.

2. Reverse Warrior

Start in Warrior II pose, facing to the left (your legs will not move throughout this sequence). Position your arms in a “T” position. On the inhale, drop your right hand down to your right leg as you raise your left arm straight up. Exhale and bend your left arm over your head as you bend your torso back, stretching the left side of your body up and back. Hold for five breaths. Repeat on the other side.

Modification: For the chair variation, start by sitting on a chair. Straddle the chair, bending your left knee as you turn your left foot out 90 degrees. Extend your right leg out straight and then follow the arm directions. Repeat on the right side.

3. Bridge

Start on your back with your knees bent. Bring your heels as close to your buttocks as possible. On the inhale, raise your hips up, keeping your legs and feet parallel (you may place a block at a height that is comfortable for you and position it as the top of your buttocks, or use your hands to help hold your body up.)

Work up to five full breaths. Once this becomes easy, you can try bringing your hands together under your body and interlock your fingers with your arms straight and lower your chin to your chest.

Modification: If you are unable to lift your hips all the way, you can lift them halfway or as far as is comfortable for you.

4. Sphinx

Lie on your stomach and bring your forehead to the floor. With your legs and feet together, bring your arms up and position your elbows under your shoulders, keeping your forearms stretched out in front of your torso. On the inhale, rise up on to your elbows and hold for five breaths or more. Come down, take a breath or two, and then rise back up for another five breaths.

Note: As always, use caution and be sure to listen to your body– if the pose becomes to difficult, stop or switch to a more gentle variation.

 

Reprinted with permission from Gentle Yoga for Back Pain ISBN: 978-1-57826-390-5, $12.50 (paperback). New from Hatherleigh Press. Distributed by Random House.

 

Refreshing Red Berry Cooler Recipe

Refreshing Red Berry Cooler Recipe

Here’s a perfect refreshing drink, just in time for summer berry season!

Fresh Red Berry Cooler

Ingredients:

2 cups cranberries

2 cups raspberries

1 cup 100% cran-raspberry juice

1 cup fat-free raspberry yogurt

2 cups ice

 

Directions:

Place all ingredients into blender and blend until smooth. Serve immediately.

 

Reprinted with permission from Farmstand Favorites: Berries. ISBN: 978-1-57826-375-2 $9.50 (paperback). From Hatherleigh Press. Distributed by Random House.