Look and Feel Better in 10 Days!

Oct. 27, 2010 - PRLog -- Follow this to get ready for a big event or just to look/feel better!

Sugar – Keep under 15 grams daily.  Also, stay away from white flour.

Sleep – 7-9 hours.  Whatever works best for your body.

Walk -  Fast 30 minutes daily

Walking is by far the most popular low impact exercise, but in order to get your heart rate up there are some things you may need to do.

Walk faster. One mistake we often make is walking too slowly to get the heart rate up. Picking up the pace can help you up the intensity of your workouts.

Try interval training. By adding short bursts of speed or an occasional steep hill to your walking workouts, you can increase the intensity of your workouts as well as your calorie-burn.

Use your arms. Make sure you’re not holding onto the treadmill and, when you’re outside, swing your arms to keep the intensity up. Holding weights as you walk is a no-no (it can cause injury).

Squats

Squats work your glutes, quads, hamstrings and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything’s pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps.  Add another set on the 2nd week.

Push Ups

Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise.  Add another set the 2nd week.

The Pillar

The pillar (or plank) is an isolation move that works the abs, back, arms and legs. The pillar also targets your internal abdominal muscles

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

These are simple exercises that you can split up if you need to…walk in the morning and exercises at night!

Jeremy Glasgow is (ACE Certified Personal Trainer)  a local Naperville-Warrenvile fitness boot camp instructor and real world fat loss expert. To book him for a complimentary fitness training session please email Jeremy at 30minutetrainer@gmail.com or by phone at 630.885.3309. For a free 2-week trial to his Warrenville location boot camp to experience the best personal training in Warrenville location please visit http://www.undergroundcorefitness.com.

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Underground Core Fitness combines the best of personal training and the best of boot camps into our Fit Camp program.