Buns of Steel – The Workouts

The Buns of Steel exercises were first presented by Greg Smithey. Being a fitness trainer, he understood the importance of these workouts and ever since then, thousands of individuals from around the globe have followed him. In fact, these workouts are available in form of a DVDs wherein a series of these exercises have been recorded by Greg Smithey. This form of exercise basically involves workouts that tone up the butt, hips, and the thighs. Ideally, you will be required to perform 3 to 4 sets of these exercises twice or 4 times a week.

It is important to keep in mind that if the exercises and the steps are performed in an appropriate manner, the results are even more effective. Not only that any wrong sequence or faulty posture in the workout regime can adversely affect the body.

 

Buns of Steel

 

Under such circumstances, you will not be able to derive the optimum benefit from the Buns of Steel exercises. In fact, this holds true not just for this series of exercises but also for any other form of exercise you perform.

More about these workouts have been mentioned in the paragraphs that follow. Check them out. The following types of exercises are included in the Buns of Steel workout regime.

  • Squats – Squats have been found to be very effective in this series of exercises. In this form of exercise, you will be required to stand with feet hip wide apart simultaneously keeping your hands by the side. Hips have to be pushed backwards with bended knees. Most importantly, you will have to squat till the thighs are parallel to the floor.
  • Fire Hydrants – This targets the butt and you don’t have to use the knee joints. You will be required to kneel down on all 4. The shoulders have to be directly over hands and hips have to be over the knees. Neck should be long and lower back should be neutral. The exact sequence of the steps of fire hydrants can be followed best when seen on the DVDs.
  • Lunges – This form of exercise involves the legs but targets the butt. You can perform this exercise with or without weights. Lunges make your butt work really hard. And ideally, the range of movement is enhanced at the hip area. It works better if you perform the exercise on a low step.

Aside from the above form of exercises, the others in the series include the following-

  • Side lying leg lifts
  • Rover’s Revenge
  • Lying hip lifts

 

Essential aspects of Buns of Steel

This form of workout is more than 2 decades old. Over the years, the individual forms of exercises in the workout series have evolved for the better. Sports experts and fitness experts have time and again analyzed the benefits and risks involved in any exercise and recommended the same to the world. However, it has to be kept in mind that there are also exercises that have been around for more than 2 decades and these very exercises have worked wonders for many individuals.

 

Image credit: fitnessgoals.com

 

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Top 10 Ways to Reduce Weight Like a Celebrity

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So, you’re looking to lose 20 pounds quick and you aren’t really sure as to how you’re going to be able to take care of all of it. How can you find solutions that make sense? Some celebrities do a lot of work in order to try and lose weight effectively, and so how do they do it? Let’s take a look at the top 10 ways in which this happens.

1 – It’s a Marathon, Not a Sprint

You don’t need to lose 10 pounds in a week. You want to be patient with your body and make sure that, no matter what, you are going to lose weight. Take your time and you’re more likely to get the weight off and keep it off for good as well.

2 – Don’t Try to Measure Out Everything

So many people sit there with scales and whatever else when they are trying to drop weight. Just eat what you think is right and watch your portions to get the best results that you can get.

3 – Snack on Fruit

Fruit is one of the best ways for you to get what you need out of a snack while still working toward your weight loss goals. Grab a piece of fruit instead of a bag of chips and you’ll be good to go.

4 – Be Gentle With Your Body

Working your body out too much causes stress and makes it hard for you to lose weight.

5 – It’s All About Balance

Balancing out everything in your life, including what you eat and how you function can be a pretty big deal. By finding balance and take your time finding what you need when it comes to living a good, healthy, balanced life.

6 – Get a Good Night’s Sleep

If you aren’t sleeping well, you’re stressed, and you’re producing more stress hormones. This makes it much more difficult for you to lose weight (and more likely to gain it, instead).

7 – Get Up and Move Around

Don’t just sit at a desk all day. Find ways to get up and get moving, even if it means that you’re just going to take a short walk around the block in order to prevent monotony.

8 – Don’t Totally Restrict Your Diet

A lot of people make the mistake of claiming that certain foods are off limits. Instead of doing that, why not just limit what you’re getting and make sure that you don’t eat too much of it as time goes on?

9 – Consider Getting Help From Your Friends

Accountability is a big deal and having a little help from friends who are trying to lose weight with you can actually be a pretty big deal, no matter how much or how little that you may be trying to get rid of.

10 – Don’t Give Up

Most of all, don’t give up. You want to lose weight, and the best way to do that is to make sure that you are moving forward and not giving up on anything that you could be trying to do to feel better.

 

Image credit: tipstimes.com/diet

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The wonders that regular planks can do to your body – Secret to staying fit

In the world of fitness, bodyweight exercises are gradually gaining momentum due to the numerous people, both men and women who are trying to get back in shape and shed those extra pounds. The simplicity and practicality of regaining the best shape of your body using your own body weight is perhaps the best thing about planks. Planks will literally never go out of fashion as they’re one of the most effective exercises that you can do everyday. You don’t require enough time to invest in doing daily planks and they offer you a substantial result in a very short span of time.

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Core strength – What is the importance of it for your body?

Our abdominal muscles should offer support to our entire body and the spinal cord. While providing this support, they even play an important role in preventing your body from injuries. But what should you do in order to make them perform successfully? Our core muscles need to be strong enough and for that you have to train yourself on a daily basis. This clearly means doing plank exercises everyday as this will strengthen your core and also support your spinal cord.

What happens to your body when you start doing planks regularly?

 

  • Improves your performance and core definition

Planks tend to be an ideal exercise for each and every abdominal muscle since they engage the core muscle groups which include the rectus abdominus, the transverse abdominus, the external oblique muscle and also the glutes. You can’t ever underestimate the vitality of strengthening each muscle group as each of them serves their own purpose. Once you start doing planks everyday, you’ll find yourself being able to lift heavier weights, doing better sports performance, better capacity for twisting your waist and above all, a shapely butt.

  • Less risk of injury in the spinal column and the back portion

When you do planks, you allow yourself to build muscle while also ensuring that you don’t exert too much pressure on your hips. As per the American Council on Exercise, regular planks considerably reduce back pain and also make your muscles strong to give a strong support to your entire back.

  • A boost to your metabolism rate

Planking is one of the best ways of challenging your total body as you’ll start burning more calories as compared to all other abdominal exercises like sit-ups and crunches. You will gradually burn more energy when you’re at rest. This is more important for all those who sit in front of a computer for all day. When you do this exercise daily for 10-1 minute everyday, you will also see a boost in your metabolic rate.

  • Your posture will get a noteworthy improvement

When you do planks, it can improve your ability to stand up straight and also with a stable posture. This is also possible due to a strengthened core which will let you maintain the best posture during all times, when you’re sitting or standing. The abdominal muscles have a huge impact on the overall condition of your shoulders, neck, back and chest.

  • Increased overall flexibility

Flexibility is one of the most touted benefits of doing plank daily as this form stretches and expands your posterior group of muscles. Your shoulder blades, shoulders and collarbone will all be improved and you can find yourself hyper-extending your toes.

So, what are you waiting for? Take on the 30 day plank challenge as soon as possible and strive hard to reap the above listed health and fitness benefits from doing planks regularly.

 

Image credits to http://fitnessgoals.com/

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Unusual Ways To Keep Yourself Fit And Healthy

There isn’t one way to maintain your health and fitness. Sure, some methods are more prominent than others, but that doesn’t make them infallible. The thing about your well-being is that it is personal. You are the only person who knows that works and what doesn’t work. With that in mind, you should try a variety of techniques. Only then will you have the best opportunity to maximize your well-being. Here are some of the most unusual methods that will keep you fit and healthy. Enjoy!

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Talk To A Lawyer

Why on earth would you want to talk to a lawyer about your health and fitness? Shouldn’t you want to talk to a doctor? Yes, you should take to a doctor, but a lawyer is also a wealth of valuable information. A personal injury lawyer deals with injuries on a daily basis, from car accidents to slips and falls. As such, they know the causes better than most people. A simple conversation will reveal what you need to do to avoid injuring yourself at work or while on the roads. It might seem a little unusual, but they won’t mind as long as they get paid!

Stick Pins In Your Body

Conventional wisdom dictates that you should never stick pins in your body. Apart from anything else, it hurts. But, conventional wisdom is wrong. Yes, according to acupuncture experts, the human body benefits from tiny needles in the skin. Apparently, the needles alleviate the pressure and tension that builds up inside the body. As long as the pins are on the pressure points, the stress should disappear. For the skeptics, there are medical journals that accredit the legitimacy of acupuncture. It sounds weird, mainly because it is, but it works.

Stand Up

One of the main causes of injury is spending all day sitting behind a desk. For the most part, there is nothing you can do because it is your job. It isn’t like you can stand up and walk out without getting in trouble. But, you can stand up and work from your desk. When you stand up, you straighten your spine and take the pressure off of your joints. As a result, you don’t deal with as many niggling injuries. Take the time to vary your routine throughout the day. Sit down for a while and then stand up so that you don’t get tired of doing the same thing.

The Chocolate Cafe 70% Dark Chocolate With A Good Shine

Image credit: Lee McCoy – https://flic.kr/p/7M2n23

Eat Chocolate

Yep, chocolate isn’t as bad for you as you might imagine. In fact, the right amount of chocolate is great for your body. The key is to eat chocolate that has seventy percent cocoa or higher. The cocoa has antibacterial qualities that help to fight illnesses and diseases. In fact, dark chocolate is that good for you that sports stars consume it as part of their diet. If it is healthy enough for them, it is healthy enough for everyone else. Just don’t eat too much. It might be healthier, but it is still chocolate.

And there you have it – the weird and wonderful ways to maintain your health. Give them a try and they might transform your health.

 

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The Best Sports for Working Your Whole Body

Those who view the gym as their second home will often split their workouts into various categories, focusing on different areas each day, from toned tums to legs, arms, cardio, and overall stamina.

Lots of people love to plan and plot the perfect regime, but for some it’s an unnecessarily tedious task that you could really do without. If you’re not a fitness aficionada, and have no intention of becoming one, sports that work your whole body can be a better option than a comprehensive workout regime.

Luckily, there are lots to choose from, and all will tone, increase your fitness, and build your stamina without requiring an encyclopaedic knowledge of working out. If they sound perfect for you, then here are a few fun pursuits for you to pick from…

1: Rowing

Feb Rowing Camp

Image credit: Steve Burt – https://flic.kr/p/4t63wz

Rowers are known for their broad shoulders and muscled arms, but rowing increases much more than your upper body strength. Its continuous movement is perfect for encouraging you to bend and stretch, and will actually work out all parts of your body, from your legs to your shoulder, back, and abdomen. Even better, it will help you to escape the tedium of the gym, and give you the chance to enjoy fresh air and beautiful waterscapes. For those who prefer team sports, most cities will have a rowing club for you to join, and the friendships you’ll build can really help to motivate your newfound passion.

2: Horse Riding

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Image credit: Stefan Schmitz – https://flic.kr/p/nsdtiE

There is a common misconception around horse riding as a sport. It’s all too easy to watch equestrians in motion and assume that they simply sit there, but this is because the aim of the game is to make it look entirely effortless. In fact,horse riding can actually help to burn around 400 calories an hour. It’s particularly useful for improving body awareness, as it not only works the core muscles that stabilise your torso, but also requires an impressive level of coordination and stability. This is great news for your postural strength, and your inner thighs and pelvic muscles are also guaranteed to get a fantastic workout whenever you spend some time in the saddle.

3: Skateboarding

Skateboarding

Image credit: Nan Palmero – https://flic.kr/p/j3JD8b

Skateboarding is often perceived as more of a cultural phenomenon than a sport, but it actually offers a wonderful full body workout. Due to the level of flexibility required to skate, it can really help to loosen up your muscles and encourage freedom of movement. Your body must be able to adapt to constant shifts in the position of your feet and legs, as well as a reliance on your arms for balance, and all of this does wonders for toning muscles and improving physical endurance. What’s more, it’s been shown to burn between 150 and 500 calories an hour, which is good news for those with a little extra weight to lose.

If you’re searching for a new sport, could one of these fitness pursuits prove to be the perfect new hobby for you?

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The Foolproof Ways To Return To Fitness After Pregnancy

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Immediately after pregnancy, all our time, care and attention will be on our new arrival. Our body has achieved something amazing, and after a recovery period it is natural to want to return to a certain level of fitness. Perhaps you weren’t particularly fit before your pregnancy and now you feel motivated to become healthier. Whatever your reasons, there are a few tried-and-tested ways to feel fit and healthy again after pregnancy.

Eat Clean

During pregnancy, we are often a slave to our cravings. Our body might call out for sugar and salty snacks. We may eat twice as much as we normally would and retain weight for a long time afterwards so that we can breastfeed effectively. Pregnancy is not a time to deprive yourself in any way. But afterwards we may want to return to healthier habits. Try not to limit your food intake as this can quickly lead to binging. In extreme cases it can also slow our metabolism and cause us to retain weight as our body enters “starvation mode”. This happens far earlier than you may expect and long before we would see visible signs. Try instead to keep your food intake high, but ensure that the food is clean and wholesome. Many experts advocate eating double the amount of vegetables that most of us do currently! Green, leafy vegetables like cabbage and kale in particular are full of iron and goodness. Nuts, seeds, and fresh fruit also pack a nutritional punch. Combine a clean, plentiful diet with excellent hydration and you will look and feel wonderful.

Don’t Lose Your Identity

Becoming a mother is a wonderful feeling and will become a major part of our identity. But that is not to say that we have to become an entirely different person. Many new mothers can feel anxiety or depression if they feel like they no longer have time to themselves or have become “invisible”. Ensure that you are taking the time out to pamper yourself. This might mean spending quality time with loved ones or even sprucing up your appearance. We all want to feel attractive and a drastic change to our body can sometimes affect our self-esteem.

Many people have body issues that make them feel extremely self-conscious. They either talk to a professional, or learn more at http://www.roxyplasticsurgery.com/. It may be just as valuable to consider seeking some therapy or communicating with your loved ones. Take decisive steps each day towards feeling more comfortable and positive.

Set Goals

Setting goals early in our return to fitness can help us to stay on track and motivated. By seeing how far you’ve come, even if only in small steps, you are encouraged to continue. Be patient with yourself and try not to compare your progress to others. It is not relevant and can even be discouraging. Little by little, you will achieve your fitness goals and feel more ready than ever to take on the challenge of family life!

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