Hottest Fat Burning Workout
Of The Season From
eDiets - The online diet, fitness, and healthy living resource
It’s the time of the year when
we’re overwhelmed with office parties, family gatherings, school plays,
gift shopping, holiday card distribution and whatever else we can fit into our
hectic days. Of course, it’s also the season for freezing temperatures and
knee-high snow. For many of us, busy lives and bad weather add up to one thing
-- less activity. Not only is it difficult finding the time for fitness, but
the climate is less than ideal for those warm-weather walks that comprise a
large part of many exercise regimens.
 But blaming these factors for your failure to get
physical would be a cop out, according to fitness expert to the stars Harley
Pasternak. With a little bit of will, you can find the way to exercise any
time, any place. Even if you dont own costly exercise equipment, you can still
transform your body into a fit and trim fat-burning machine with some simple
exercises.
Harley, who resides in Toronto, Canada,
makes a living shaping the buffest bods in Hollywood. His clients need
noticeable results, and they need them yesterday. Since most of the actors and
actresses he trains are pressed for time, they need to get maximum impact for
minimum time, which is where his body circuit training comes in. It’s a
30-minute (if that) workout that combines both resistance training and cardio.
To get started, you should have a set of dumbbells, a jump rope and a
Resist-A-Ball or Resist-A-Band.
Does it work? Just eye the out-of-sight
statures of Angela Bassett (How Stella Got Her Groove Back) Stephen
Dorff (Deuces Wild), Jim Caviezel (Angel Eyes), Emmanuelle
Chriqui (On The Line), Eliza Dushku (Bring It On) and Swiss
supermodel Julie Ordon and you have your answer. Pasternak points out that what
worked for his clients can also work for you.
“With this workout, people are going
to experience a number of benefits. They’re going to get stronger.
They’ll get more muscular endurance and better posture. Their body
composition will change so they’ll be burning fat. Of course, they can
also look forward to a smaller waist and tighter midsection.”
To perform the body circuit training
workout, Harley recommends you do 15 to 20 reps of each move with 30 seconds of
jumping rope between exercises. Before you get started, warm up by either
jogging in place or jumping rope for five minutes to get your heart rate up.
CHEST PRESS (also known as Bench Press)
Equipment:
Dumbbells
Target area: the muscles of the chest (pecs), triceps and
front of shoulders (anterior delts)
Lie on your back on a bench with a dumbbell
in each hand. Bend your arms so that your elbows form right angles (90
degrees), palms facing outward, in the direction of your feet. "Press" (push)
the dumbbells up toward the ceiling, bringing them slightly toward one another
at the same time, so that the motion is actually a slight arc; when your arms
are extended, the dumbbells should be just slightly less than shoulder width
apart. Lower to the starting position, and repeat for reps.
If you are using a bench, be sure that
in the starting (and ending) position your elbows aren't much below your torso;
in other words, just an inch or so lower than where they would be if you were
actually lying on a floor.
JUMP ROPE 30 SECONDS
ROW (also known as Seated Row)
Equipment: Dynaband or other rubber tubing
Target area: the
muscles of the back, specifically lats and rhomboids
Sit on the floor with your feet extended in
front of you. Wrap the Dynaband around your feet and grab one end with each
hand. Keep your lower back erect and bring your hands and arms from an extended
position back into your body. At the completion of the movement, your hands
should be just below your chest and your elbows just outside your ribs.
JUMP ROPE 30 SECONDS
SHOULDER PRESS (also known as Dumbbell
Press, Seated Dumbbell Press)
Equipment: Dumbbells
Target area: the muscles of the shoulders (delts)
Stand with feet shoulder width apart. Bend
your arms so that your elbows form right angles (90 degrees) and hold them at
shoulder height. Press the dumbbells up toward the ceiling and slightly in
toward each other until your arms are almost fully extended. Return to starting
position.
JUMP ROPE 30 SECONDS
BICEP CURL
Equipment:
Dumbbells
Target Area: the biceps (front of the upper arms)
Sit on a bench with your elbows at your
sides and your palms up. Lower the dumbbell toward the floor, then lift it
three quarters of the way to your shoulders. Return to start.
JUMP ROPE 30 SECONDS
LYING DUMBBELL TRICEP EXTENSION
Equipment: Dumbbells or a Barbell
Target Area: the triceps
(backs of the arms)
Lying on your back on a bench, extend your
arms straight up holding the dumbbells. Hinging at the elbow joint, bring the
dumbbells on either side of your head towards your ears. Extend your arms up
bringing the dumbbells towards the ceiling. Don't let your elbows wander out
away from each other.
JUMP ROPE 30 SECONDS
LUNGES
Target Area: the
muscles of the legs (quads, hamstrings) and the butt (glutes)
Extend one
leg forward and bend it at the knee, making sure your knee doesn't extend
beyond your foot. Drop the rear knee toward the floor and then straighten it.
Alternate legs. JUMP ROPE 30 SECONDS
CRUNCHES
Target Area:
the muscles of the abs
Keep your knees bent and feet flat on the floor.
Interlace your fingers and cradle your head with your hands. Keep your elbows
pointing out. Slowly crunch upward, making sure to keep your lower back flat
against the floor. Return to starting position.
JUMP ROPE 30 SECONDS
To get more information, visit Harley at
his website at www.harleypasternak.com. |
