Fitness Focus

Change is amazing when it comes to your workout results

posted Nov 18, 2011, 7:33 PM by Mike Chen   [ updated Mar 21, 2012, 9:10 PM ]

The first few weeks of any attempt to lose weight can be a roller coaster. You’re getting used to new foods and new exercises, which can be tough. But you also might be seeing results, which is exciting.

You might be tempted to stick to what’s worked and caused you to lose weight in the first place. But mixing it up, especially when it comes to working out, can help you see even faster results!

Your body is an amazing machine, capable of adapting to your workout of choice. Repeating the same workout day in and day out means you aren’t challenging your body as much as you could be.

By working different muscle groups, varying your pace during cardiovascular exercise, and adding new physical activities, you’ll keep your body challenged. This can result in more calories burned per workout, for faster results. Changing it up helps stave off boredom, which can also thwart your efforts. If you dread the same old workout, you’ll simply stop doing it.

If you typically work out at a slow and steady pace, try incorporating faster-paced intervals. If your usual walking or jogging route is flat, find some challenging hills to up the intensity. If you prefer using machines at the gym, add weight or increase the number of reps and change the order of exercises you perform.

Continually challenge your body by trying new exercises and increasing the intensity of your old standbys. You’ll find that your routine will get less stale and you’ll see better, faster results.

Nutrilite® Exclusively from Amway  ©2011 All rights reserved.

Choose Exercise Moves that Help You Lose it Faster

posted Nov 11, 2011, 10:23 PM by Mike Chen   [ updated Mar 21, 2012, 9:10 PM ]

When you’re trying to lose weight, one of the best ways to burn extra calories is to increase the amount of time and intensity you exercise.

While any physical activity is a step in the right direction, certain types of exercise just naturally burn more calories because of the exertion required. If you want to see faster results, try to choose more strenuous activities more often, with your doctor’s blessing.

Here’s how your favorite physical activities rank in terms of calorie burn per hour*, ranked most strenuous to least:

  • Running and racquetball both burn about 920 calories per hour for a man and 740 calories for a woman.
  • Jogging and swimming both burn about 730 calories per hour for a man and 580 calories for a woman.
  • Brisk walking, gardening, cycling, dancing, and playing basketball all burn approximately 460 calories per hour for a man and 370 calories for a woman.
  • Cleaning house, office work, playing baseball or golf all burn about 300 calories for a man and 240 calories for a woman.

The more you move the better! Try to incorporate some of the activities on the more strenuous end of the exercise spectrum at least two or three times per week and regularly engage in activities on the lower end – every day if possible for at least a half hour. Not only will regular exercise help you lose weight, you’ll build and retain lean muscle as well.

*Calorie expenditure based on a 175-lb. healthy man and a 140-lb. healthy woman.
SOURCE: U.S. Department of Agriculture, U.S. Department of Health and Human Services, Dietary Guidelines for Americans.

Nutrilite® Exclusively from Amway  ©2011 All rights reserved.

Work Out When You Have Time

posted Nov 11, 2011, 10:19 PM by Mike Chen   [ updated Apr 21, 2012, 10:41 AM ]

With more commitments piling up on your plate, you might find the exercise routine you were able to stick to during the summer taking a backseat to playing chauffeur, chef, tutor, and counselor to your busy family.

By sticking to your fitness goals, you’ll be a positive role model and establish the importance of physical activity to your kids, which can help them grow into adults that value exercise and its benefits.

Here’s how to make it a priority and weave it into your busy week.

  • Morning Moves. Set your alarm early and sweat it out before the craziness of the day begins. By working out in the morning, you’re less likely to have your workouts derailed by other commitments.
  • Active Lunch. If it’s possible, use part of your lunch hour to take a quick power walk. If your workplace has a space devoted to fitness, grab some light weights and perform a few quick reps of basic resistance moves such as bicep curls, squats, lunges, and tricep extensions. You could also crank out a few crunches or planks to work on your core strength. These moves can also be done in your cubicle or office if your co-workers don’t mind – maybe you’ll become their fitness inspiration!
  • Sideline Stroll and Stretch. If you can’t ever find the time to exercise because you’re always on the sidelines at your kids’ games, bust some moves with them. Find some other like-minded parents and use timeouts or half-time intermissions to take a quick walk. Stretch out when you get back to the bleachers.
  • Weekend Warrior. Saturday morning is the perfect time to get the whole family out the door and engaged in a fun, calorie-burning activity. Take a walk, go for a hike or swim, or explore your neighborhood on bikes.
  • Power DVD. Fit in a super-sculpting fitness session, fast. The 4-3-2-1 Body Training DVD gives you a complete workout in 10 minutes, with cardio, resistance training, core exercises, and stretching. There are no dance moves or complicated routines to learn – if you can move your body, you can complete a 4-3-2-1 session – making it perfect for the whole family!

No matter when or where you sneak fitness in, staying hydrated will keep you going. Try convenient powdered drink mixes that you can take anywhere and mix into a bottle of water. NUTRILITE® ROC2O Sports Drink Mix is a smart, refreshing way to rapidly rehydrate your body for better exercise, performance, and less fatigue.

Nutrilite® Exclusively from Amway  ©2011 All rights reserved.

No Time for the Gym? Clean the House!

posted Nov 11, 2011, 10:09 PM by Mike Chen   [ updated Mar 21, 2012, 9:11 PM ]

Working out doesn’t always have to mean lacing up your shoes and going for a run, taking a class, or hopping on a bike.

You can get a great workout in your own home, and it doesn’t even require a DVD player.

Simple housework burns calories, which means that not only are you left with a clean house, but you can feel virtuous about sneaking in a quick workout.

Check out how many calories you can burn by doing the following* for 30 minutes:

  • Burn 82 calories waxing furniture.
  • Burn 79 calories washing dishes.
  • Burn 75 calories ironing.
  • Burn 85 calories cooking.
  • Burn 68 calories making the bed.
  • Burn 73 calories doing laundry.
  • Burn 112 calories cleaning the windows.
  • Burn 144 calories painting.
  • Burn 112 calories sweeping.
  • Burn 127 calories mopping.
  • Burn 210 calories climbing stairs.

Add some vigor to your next housecleaning session and check your workout off your to-do list!

*Calories burned based on a 150-pound person.

Nutrilite® Exclusively from Amway  ©2011 All rights reserved.

Have a ball during your next workout!

posted Nov 11, 2011, 9:51 PM by Mike Chen   [ updated Apr 21, 2012, 10:43 AM ]

nutrilite® wellness
Want firmer abs and a stronger back? Start incorporating stability balls into your regular workout routine.

Balls come in various sizes, but as a general rule, your knees should form a 90 degree angle if you’re sitting on a ball and your feet are flat on the ground.

Choose the ball that best suits your height for optimal results:

Here are three moves you’re probably familiar with already, but are extra challenging – and extra beneficial – when performed on a stability ball:

  • Abdominal crunch: Sit on the ball with feet on floor. Cross your arms across chest and keep back straight while you tighten your abdominal muscles. Lean back until you can feel the movement in your abs, and hold. Return to start and repeat.
  • Plank: Modify your usual plank with a stability ball. Lie down on your stomach on the ball with feet still on floor. Lean forward and touch the floor with your hands, then walk hands away from the ball until the ball is under your thighs. You’ll be balanced on your hands and the ball, with your shoulders directly above your hands. Hold as long as you can. Return to start and repeat, building up the time you can balance.
  • Push-up: Work in some arm-toning while you’re engaging your abs! Start with your chest on the ball with hands at the sides of your chest. Place toes on the floor, with legs straight. Push yourself up until your arms are almost straight. Hold and balance, then slowly return to start and repeat.

If exercising with a ball seems like too big a step, work your way up by swapping out your office chair for an appropriately sized stability ball. Just sitting on a ball keeps your abs engaged while you work! Just remember, as with any office chair – no slouching!

Check out NUTRILITE® Logo Stability Balls and more great fitness equipment to keep you moving and fit! 

Nutrilite® Exclusively from Amway  ©2011 All rights reserved.

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