A Summer Playlist for the Rarely Completed Butt-Centric Workout Plan

Sitting all day, I’ve learned, is bad for your butt. I will not go into detail about my formerly A+ butt and exactly what indignities it has suffered over the past 1.5 years that I have blogged on the internet. Let us just say there have been some changes, most notably that the term “thut” now holds special meaning for me.

Source: A Summer Playlist for the Rarely Completed Butt-Centric Workout Plan

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Level Up Your Plank Workout: 11 Planks to Build Core Strength

When you were a kid, you probably did sit-ups for an ab workout. But is the sit-up the best ab exercise?

Source: Level Up Your Plank Workout: 11 New Planks That Build Core Strength

A lot of it is just variations that keep you in the same position – arm raises to the side or in front, the effect on the body is the same.

Standing Desks Are No Replacement For a Workout

Planting your behind in a seat for hours at a time has been squarely linked to an increase in health problems, from shorter lifespans to a slew of diseases, including cancer. Concerned office workers have leapt to standing desks as healthier alternatives. But prolonged sitting may be getting a bum rap, a new study suggests.

Source: Standing desks are no replacement for a workout

The moral of the story is still this: go out and get some exercise.

No gym membership needed. Go out and run. Or walk at first if you can’t run. Or try cycling. Or try rowing. Or swimming. Can’t swim? Even better- you’ll go on a great journey just learning how to swim crawl correctly.

What – winters are bad where you live? Cross country skiing.   Endurance exercise has the power to change your life.

Use Visualization to Power Through Tough Workouts

Mentally rehearsing tough spots in workouts or competitions can be a useful tool to beat those obstacles when you meet them in real life. Here’s a formula to help you build an effective script for visualizing success.

Source: Use Visualization to Power Through Tough Workouts

I’ve used visualization differently to get myself through a workout.  I used it to distract myself, think about something else entirely.  There’s some times I can’t remember how I’d progressed to that point (IE on a run), but I felt fine.

Tweak These Common Exercises to Better Suit Your Body Type

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so…

Source: How To Personalize Your Workout

Leave the Treadmill Turned Off for a Better Interval Workout

Normally you do sprint intervals on a moving treadmill by alternating between rest and running at its fastest setting, but try this advanced twist: leave any treadmill off, and use your own two legs to power the belt for an incredible sprint workout.

Source: Leave the Treadmill Turned Off for a Better Interval Workout

As someone who has worked for fitness equipment manufacturers, please don’t do this and if you do this in a commercial gym, you ought to be kicked out.

First of all there three types of treadmill motors: A/C, brushless DC motors, and traditional DC motors. For sure you will cause damage to traditional DC motors doing this. On brushless DC motors, you might not be damaging the motor directly, but any resistance you feel is current that you are generating that is going somewhere. It’s either going into the circuitry and damaging it, or it is overheating some safety resistor. It’s also possible that the head roller or drive pulley is not moving at all and what you feel is actually the drive belt or the running belt slipping on the roller. This will damage a $450+ belt (on commercial machines) that is designed to slide against a phenolic surface, not a metal roller . On AC motors, this is pointless since any resistance you feel is between the belt and the deck and belt. If the belt is working correctly, there should be almost no resistance on an AC treadmill. Stick with bikes and ellipticals for this kind of workout, they use alternators which are designed to generate current and have circuitry to dissipate it appropriately.

TLDR: Doing this could be damaging to electronically powered treadmills. If you choose to do this, please proceed at your own risk.

“Feel the Burn” Is Bad Fitness Advice

“Feel the burn!” is an oft-repeated cue to get exercisers to work harder and longer than they normally would. A good many relish in this uncomfortable feeling, but depending on the circumstances, this “burn” isn’t always a reliable indicator of a good or effective workout. Here’s what’s going on and why “feeling the burn” is overrated.

Source: “Feel the Burn” Is Bad Fitness Advice

I like this approach because it pushes back against the pressure people feel to exercise a certain way with a certain attitude. I was having a similar conversation last week with a friend who teaches fitness classes. She said, “whatever works for you. whatever makes you happy”.

Top 10 Tricks to Get the Most Out of Your Caffeine Hit

Coffee, tea, and other caffeinated beverages are enjoyable for the taste alone, but sometimes you might be thinking about their caffeine content more than the flavor. Here are the top 10 things you should know about this wonderful drug and how to use caffeine more efficiently.

Source: Top 10 Tricks to Get the Most Out of Your Caffeine Hit

I was taught that the darker roasts had less caffeine as it was leeched out by the roasting process, so that milder coffees actually gave you more of a jolt than espresso roasts, if prepared the same way.

Caffeine is known to double the impact of certain pain medications (not unlike the grapefruit effect). For those taking few different medications during the day for chronic pain, the dose can be halved by taking it with coffee.  Less drug, more coffee, no downside!

No, Barre Classes Won’t Give You a Dancer’s Body

Barre is a fun, challenging, joint-friendly way to get a workout. But don’t buy into the hype; barre classes can’t make you look like a dancer.

If CrossFit was the workout of 2014, then surely 2015 is the season of “barre,” a workout women everywhere are flocking to. In Boston alone, you can take a barre class from PureBarre, FlyBarre, The Bar Method, and Exhale Core Fusion Barre. Not a member? Barre classes have been added to the schedules of yoga and dance studios all over the city.

The pricey classes draw ladies in by promising to “tone” problem areas and help participants develop a dancer’s lean physique—claims that have caused controversy. Having taken (and enjoyed!) a number of barre classes myself, I wanted to understand the science behind the advertisements.

Source: A Look Behind the Bar: Can Barre Classes “Sculpt” Your Body?

The only change will be the loss of body fat, so you’ll get to see your actual body structure.  Even in modeling there’s different aspects – a fitness model is not a runway model, etc.  Keep in mind to have some self-compassion if you find out you’re not the body type you wanted to be.

The Best Youtube Channels You Can Work Out to Right Now

It’s cold. The gym is crowded. Might as well stay home and watch videos…workout videos. Here are some of our favorite ways to get fit with YouTube.

The ones that made our list are channels chock-full of solid workouts—either full sessions or substantial chunks that you can build like blocks into a longer workout. All (except the weight lifting) are meant to follow along as you watch. (While some channels are full of quick tips, instructional videos, monologues, recipes, or teasers for longer workouts, we’ve skipped those here.) So you can pick a video off this list and enjoy a workout immediately, no planning required.

Source: The Best Youtube Channels You Can Work Out to Right Now