Exercising With Injuries
It's never a good idea to not exercise. There are no excuses. And it doesn't matter how much snow you've shoveled this winter - you've got to work out lifting weights. You have to keep your body moving. Sitting has become the new smoking. It's time to get up off the couch and move. No matter what is ailing you, exercise is the remedy. If you have aches and pains or ongoing injuries you can still get in the exercise you need. You just have to do things a little differently.
One of the beauties of doing metabolic workouts is that you can do them even if you have injuries or aches and pains. Metabolic workouts will help prevent further injury. You don't need to go to the gym to do them so you can kiss the "I can't get out because of the weather" excuse good bye. Metabolic workouts build lean muscles which are calorie burning factories.
Metabolic workouts should be performed 3 days per week, with one day in between for rest and muscle recovery. You can also add cardiovascular activity every day for maximum fat loss.
Here are 3 specific workouts that have been modified for people who may be suffering from injuries or aches and pains:
MODIFIED DEEP CHAIR SQUATS TO DUMBBELL FRONT RAISE (1:45 mark of the video above)
Sit on sofa or chair
Place feet shoulder width apart
Hold dumbbell in front
Use your heels to push off and up into a standing position
Raise dumbbells to nose level
Aim for 15-20 repetitions x2 sets
SEATED ARM CURL (2:45 mark of the video above)
While seated, hold dumbbell
Pin elbows to your side
Do seated dumbbell curls
Turn arms out for correct posture
Aim for 15-20 repetitions x2 sets
SEATED TRICEP SLAM BACKS (3:25 mark of the video above)
Sit in chair with stomach in
Hold dumbbells in hands
Push dumbbells backwards
Keep posture in check
Elbows pinned, tight core
Aim for 20 repetitions x2 sets
We all love to see results from any effort. Doing these metabolic workouts, with the weights, allow you to see results right away. If you don't, try going up just a bit on the weight level. This is especially important for women.
For complete information regarding Metabolic Workouts you can refer to my book, "The Metabolism Solution". I can promise you that you will never regret working out with LynFit Metabolic Workouts.
Blast Fat Faster: It's Easier Than You Think
Click on the image above to view the exercises described below
If your weight loss has plateaued and no matter what you do you just can’t seem to lose weight your workout might be to blame. If you’re trying to lose weight and boost your metabolism you need to work out in a specific way in order to accomplish this quickly. You need a metabolic workout.
Why should you care about boosting your metabolism? Boosting your metabolism makes losing weight faster and easier while a sluggish metabolism can stop your weight loss dead in its tracks no matter how hard you try. Keep in mind that your diet is responsible for 90% of your weight loss and your workout makes up the last 10%. Specifically if you're over 40, female (this counts for males too), and are more than 10 pounds overweight and have struggled with high blood sugar levels, which cause you to store excess belly fat.
There are tons of different workouts out there but not all of them are geared for weight loss and reshaping. Most are geared to build muscle and can actually slow your metabolism while halting your weight loss efforts due to the stress they cause on your body. This may cause your cortisol and insulin levels to rise, creating the prefect storm for weight gain and storing belly fat. In other words - a disaster.
Metabolic workouts can turbo charge your metabolism allowing you to see results in as little as a week and begin losing 1 pound per day.
Why are metabolic workouts different? Not only do they reshape your body they also make losing weight easier. Think of it as the way gas can ignite a small fire into a raging inferno. All without hurting your body so you can stay on track for the rest of your life.
Who should do metabolic workouts? Anyone who wants to lose weight and quickly reshape their body without adding lots of bulk.
Here are 3 moves to be done in 1 complete metabolic workout 3 times weekly (the total time to complete this workout is less than 30 minutes). There is no gym required so you not only save time, but money as well. Blast your fat away with these 3 simple steps.
Deep Squats to Dumbbell Front Raise (2:00 mark in the video above): Stand with your feet shoulder width apart holding the dumbbell in front of your body. Squat down deep and stand back up using your heels to push off while raising the dumbbell at the same time to nose level. This move works the entire body while firming the legs, abs and shoulders.
Do 2 sets of 12-15 reps. Lift as heavily as you can, making sure to use good form.
Tricep Slam Backs (2:35 mark in the video above): Stand with feet shoulder width apart while holding the dumbbells. Step back while pushing the dumbbells backwards as if you're trying to hit a wall. Keep your posture in check and hold your core tight. This move tightens and tones the stomach muscles, the back of the arms and reshapes the legs.
Do 2 sets of 12-15 reps on each side. Lift as heavily as you can, making sure to use good form.
Side Lunge with Arm Curl (3:15 mark in the video above): Lunge to the side with dumbbells in hand. Lower yourself until your leg is parallel to the floor, making sure your knee doesn't go over your toe, while pinning your elbow to your inside knee. Perform dumbbell curls while in the low lunge position. This move works your inner thigh, core and arms while improving balance.
Do 2 sets of 12-15 using as heavy a weight as you can safely handle while maintaining good form.
Metabolic workoutsshould be performed 3 days a week allowing one day in between for rest and muscle recovery. This is the re-shaping and metabolic boosting part of your workout. Don’t forget to add cardiovascular activity every day for maximum fat loss, especially if you have been over 20 pounds overweight. Being overweight puts your body in a special category and requires a special type of workout and time required.
For more information about Metabolic Boosting Workouts please refer to my book, "The Metabolism Solution".
EXERCISE SLUMP BUSTERS THAT WILL GET YOU FIT FAST!
Every one of us has been in an “EXERCISE RUT” before. There are a few tricks that can break you out of that exercise rut. If you have been working out for a while you know what I am talking about. The good new is that you will see results immediately because the workout techniques that I am going to show you will “SHOCK” your body into change. Remember to give yourself a pat on the back for sticking to your workouts because even so-so exercise will keep you on the fit side versus getting more out of shape everyday which is the NORM in this country. Remember, that which gets appreciated gets repeated! This is the law of the universe. When we beat ourselves up we tend to get even more depressed and we will do even less exercise. As a fitness coach I always get people to spend their time and energy making plans to get ahead instead of spending their time looking backward at what they didn’t do right!
This trick that I am going to give you is one of the tricks of the trade that we use to get people (usually celebrities) in shape very quick! If you are a beginner, start out a little easier BUT, if you are in any kind of shape…………………GO FOR IT!!!!!!!
Five rules to remember:
- Always use as heavy a weight as you can lift safely. Don’t go easy on yourself, you can always drop down to a lighter weight
- Choose one exercise per body part.
- Do not rest in between sets EVER!!!!!!-Your heart should be pounding or you are not working hard enough!
- Set a timer. This workout should not take you more than 30 minutes if you are trying to burn fat. If you want more size you can simply go slower and eat more calories!
The WORKOUT: These are just a few of the exercises to give you the basic idea.
- Deep squats
- Stiff leg dead lifts
- Shoulder presses
The difference between this workout and the same old same old is that you will be doing 100 repetitions of each exercise using the heaviest weights that you can safely lift. YES, that was 100 reps. Remember if you keep doing what you have always done you will get what you have always gotten!!
Fat burning- If you are trying to burn fat or lose weight, you need to be doing cardio everyday for 60 minutes and you should be drinking a protein shake for breakfast along with a fat burning supplement like The Cutting Edge Formula.
The Martha Stewart Show: Toning Exercises with Lisa Lynn
(click the image to watch the segment)