Sunday 25 March 2012

How do I...Address My Thunder Thighs?



The lower body is traditionally a big trouble spot for most women and if the words "thunder thighs", "saddlebags" or "tree trunks" are familiar to you, read on. The hips and thighs seem to be the final resting place for cheesecakes and burgers, but there's an evolutionary reason for it. When we were cave dwellers we needed fat storage to survive food shortages and unpredictable weather. Women with more lower body fat tended to survive harsh periods better and consequently, passed these genes down the generations.

But things have changed - food is everywhere and our bodies haven't caught up with the times. Our new challenge is learning to say "no" to too much food. For toned, sleek legs try and ensure that 80 percent of everything you eat comes straight off the land and onto your plate. Avoid super-sized portions and the temptation of extra salt and sugar. Combine this with a targeted exercise programme like this, 3 times each week.

DOUBLE LEG LIFT
Lie on your left side, propping yourself up on your left elbow. Raise your right leg a foot off the ground, then raise your left leg to meet it. Hold for 2 seconds then lower each leg separately. Reps: 10-12 each side.

LUNGES
Stand, holding a full drink bottle or hand weight in each hand, arms by sides, feet hip width apart. Take a big step forward with one foot, lowering the opposite knee to the floor before pushing back up. Reps: Alternate legs for 12 lunges.

INCLINE WALK
Using a hill or treadmill, walk 15 minutes on an incline of at least 10-15 degrees. It may sound simple, but after 5 minutes you'll be wondering if you can go the final 10.

CALF RAISES
Find a step and for extra oomph, hold a weight in each hand. Stand on the step and position your feet so that the heels are slightly off the edge. With weights by your side, push up onto your toes then return to the start. Reps: 10-20

STANDING ABDUCTION
Stand side-on to a wall, using your left hand for balance. Take your almost-straight right leg out to the side as high as you can without moving your upper body. Pause, return to start. Reps: 10-12 times, then change legs.

SQUATS
With weighted hands and feet shoulder width apart, lower yourself until your thighs are almost parallel to the floor, before standing up. Lose the weights and hold the back of a chair for balance, if you need to. Reps: 10-12.

Did you know that approximately 85 percent of women are affected by cellulite? Our fitness professionals are frequently asked if exercise will help with cellulite loss and to be honest, there's no straight answer. For some women the answer is yes, while for others the dimples may worsen.

A 2006 report in "Plastic and Reconstructive Surgery", the official journal of the American Society of Plastic Surgeons, noted that women who lost larger amounts of weight and lowered their percentage of thigh fat, experienced the greatest improvement in cellulite. Surgeon, Dr John Kitzmiller, says: "Cellulite is not specific to overweight people, but excess weight may worsen the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

Wednesday 21 March 2012

Trainers FAQ; Q n A from eFit30 website.


Q:
Hi, I am 46 years old, my upper body is very rigid and I cannot touch my toes in the morning and cannot move sideways, my muscles are not flexible at all in the morning, but as the day goes on it becomes normal .. I do a lot of walking, a little weights, but my body pains me every morning, what exercises will help increase my flexibity, I weigh 95 kgs, please advice, Thank you
A:
There are a couple of things that could be causing the stiffness and pain. It is possible you could be suffering some form of arthritis such as Rheumatoid arthritis. This is an inflammatory condition that can cause stiffness and pain particularly evident in the morning. It is best to get this investigated by your GP as there are blood tests they can do to diagnose or rule this out.

The reason it gets better throughout the day is that when resting the fluid in your joints decreases then when you start to move more fluid is produced in the joints and it coats and lubricates them.

A good way to help reduce the stiffness is some sort of simple stretching and range of movement in the morning. This can help to loosen the joints and reduce the stiffness. Basically any low impact, regular, consistent exercise such as swimming, walking or gentle Pilates is good for this. A diet high in fish oil or supplements can sometimes help and heating and cooling applications after exercise can also help.

I would suggest you see your doctor first to check and see if you require some anti-inflammatory medication to help with the pain.