How to work out your back muscles (and blast back fat)

How to work out your back muscles (and blast back fat)

I remember when I first started my fat loss journey. I was mostly concerned with what I could see right in front of me in the mirror…tummy, legs and arms. Occasionally I’d spin around and try to catch a glimpse of my rear, but that would be the extent of it. I would just think “cardio, cardio, cardio will make it better”. WRONG!! It wasn’t until I started educating myself in weight lifting, working with coaches and ultimately reshaping my entire body, that I realized the importance of exercising my back muscles. Think about it, your back is comprised of very large muscles. The more than you strengthen them with resistance, the more calories you will burn! Training bigger muscle groups are completely different than just working out your little muscles like the biceps and triceps (which get a lot of indirect work from back and chest exercises). I am frequently asked by my clients about how to rid themselves of unsightly back fat. Of course, I will be completely honest with them and let them know that nutrition is absolutely key to shedding fat AND building muscle. So, getting their nutrition on par with fat loss as the goal is my first suggestion. Exercising those big muscle groups is then the next step. Throw in some metabolic conditioning to blast fat and you are well on your way to revealing a sexy, sculpted back AND body!! In today’s video, I am showing you one of the KEY exercises that I use when I hit up the gym (or workout in my home gym). If you are weight room...
Ready or Not! Full Body Fat Burning Workout

Ready or Not! Full Body Fat Burning Workout

I remember the first time I tried a ladder workout. In my head I was thinking…ah this is easy. What’s the big deal?? Then, I got about half way thru and I quickly realized what a powerful punch this type of workout brings. If you’ve never done a ladder workout before, this is a great one for you to try out. No overly complicated moves here! And you can do it from the comfort of your home! These workouts are often the most challenging! You’ll hit so many body parts that you’ll be scorching calories, tightening and firming up those sexy muscles and get schweaty all at the same time. Try to take this workout outside! You’ll see I got it done in my backyard and had a little helper (my doggie Roger). Breathing in fresh air and moving your body go hand-in-hand. Give it a shot. Be sure to check in with me and let me know how you are feeling after you do this workout. Hearing that you’ve worked out with me gets me excited! Ready or Not- Full Body Burn Equipment needed: Bodyweight or, you can add dumbbells for a challenge What you gotta do: Do each of the exercises for 1 rep. After you’ve completed 1 rep of all of them, go back to the first exercise and then do 2 reps of each. Continue in that manner until you’ve done 10 reps of each exercise. Exercises in order: Squat Burpee Right Leg Lunge Left Leg Lunge Push Up Squat Jump Plank Thruster Sumo Squat Push Up Right Leg Backwards Lunge Left Leg Backwards Lunge...
GWOD #9: Fun and Hardcore HIIT

GWOD #9: Fun and Hardcore HIIT

I really enjoy jump rope. Like, REALLY. Did I say really already?? Ok, so you get it. I’m a bit passionate about it. There’s just something about having a portable piece of equipment that can quickly kick your ass AND is fun. Now, when I jump rope I try to stay fast and furious. I’ve been practicing so many different types of jump rope skills so it stays interesting and challenging. The latest skill I’ve been working on is the beast of double-unders (the rope does a double pass under your feet). It’s such a challenging one (for me), in fact it pissed me off for so long that I stopped trying for a while. Ha! Then I realized I was being a big baby and the only way I was going to get better was to practice. So, I continue to work on double-unders in all my glorious frustration. But guess what!? It HAS gotten remarkably better. I can even get about 8 consecutive double under jumps. It’s a start right!? When I first started adding jump rope to my workouts it wasn’t my fave. The rope kept whipping me and getting tangled and I felt like a fish out of water. A huge part of the issue was the rope. I was using some old rope we had here at home that was heavier and longer than it should be to really be successful. When I switched to this rope, my world of jump rope changed! I even packed my jump rope when we went to visit my son in South Carolina for his Army Bootcamp Graduation. I...
Workout Wednesday: How to do a weighted glute bridge to lift & tighten the bootay!

Workout Wednesday: How to do a weighted glute bridge to lift & tighten the bootay!

If you haven’t added the glute bridge into your lower body workouts you may want to start! Did you know that your glutes (butt!) are the largest muscle group in your body? Now, I know I can hear some of you saying…”No joke Diane, I know my ass is the largest part of my body. Why would I want to make it bigger”. Listen here smarty pants, working the glutes means you are challenging your body to recruit more energy to move that muscle. This equals higher calories burned POST workout, more overall lean sexy muscle mass which means your body will burn more calories at rest. Hence why I am trying to convince you ladies to stop thinking the treadmill is the way to your skinny jeans. 🙂 Building the glutes means a tighter, firmer more shapely lower half. More muscle in your glutes will mean a HUGE reduction of the appearance of cellulite. Convinced yet? I work my glutes typically 3-4 times per week with explosive body weighted movements (jump squats, switch lunges), compound movements that involve the hamstrings and quads as well (different kinds of squats, lunges, etc.) and let’s not forget about the hip extenders such as this great hip bridge and hip thrusters. You don’t have to have access to big heavy weights to make a difference. Start with doing these unweighted first and you can even set a pair of dumbbells on your hips to increase and add some resistance. Don’t have dumbbells? Find something – anything! Bag of cat or dog food, gallon milk jugs filled with water, a small child lol. Try adding...
GWOD #8: I Heart Ballz HIIT

GWOD #8: I Heart Ballz HIIT

I LOVE BALLZ!!! Get your mind out of the gutter silly, I love stability balls for a killer core workout.  Have you ever used a stability ball during your workouts? They require some balance and also major focus. I remember the first time that I used one, I looked like a fish flopping out of water…no joke! This is a great workout if you want to get in a full body HIIT session and really target the abs all the way around. Don’t forget to set your gym boss timer and PUSH yourself to really get a good burn and sweat going. Screen shot this workout and take it with you to the gym if you don’t have an ab ball at home. You’ll really enjoy the challenge and trust me when I say, you are MUCH better off doing these style of workouts than plugging along the treadmill (even if you are jogging). My girls LOVE these G-WODS (ok, they don’t love them but they love the results) because they are MUCH more effective at burning fat and sculpting gorgeous muscle than steady state cardio. Oh, and you don’t have to have a jump rope either (although I highly recommend getting the one below because it’s much more fun!). Now go get your sweat on you gorgeous Goddess! Equipment Required: Download the Gymboss app on your smart phone or get the handy dandy Gym Boss Timer A speed jump rope. I love the pink Dr. Sara Solomon Cross Speed Jump Rope A stability ball (ab or swiss ball) If you liked this workout, make sure to check out “GWOD #7- Butt Slayer...
GWOD #7: Butt Slayer HIIT

GWOD #7: Butt Slayer HIIT

Ok, you all know I’m officially obsessed with BUTT workouts right? Did you know that your glutes are actually the largest muscle group in your body? I’m serious! I had to chuckle when I named this one the “BUTT Slayer HIIT” but even my daughter (who did this workout and was sore for 3 days) said “yeah, mom…that’s about right. My butt-cheeks are SORE!” So, inappropriate title set aside, you’ll thoroughly feel this one and also sneak in some abs and cardio. Go ahead and screen shot the workout below and do it at home or at the gym! Quit wasting your time on the elliptical or the treadmill!     Equipment Required: Download the Gymboss app on your smart phone or get the handy dandy Gym Boss Timer A speed jump rope. I love the pink Dr. Sara Solomon Cross Speed Jump Rope Dumbbells (I have 5, 8 and 10 pounds handy. I start heavier and then decrease weight if it gets too challenging) A sturdy chair or box to do step ups on Towel for hardwood floor or Paper plates or Tupperwear lids for the Towel Sliders If you liked this workout, make sure to check out “GWOD #6- Breathe and Burn HIIT” Get my at-Home Workout plan to expedite your results: Time saving home workout plan to melt fat off your trouble areas, tone and tighten your legs, butt, abs and arms! Maximize fat burn with workouts that trigger the afterburn effect, keeping your body in a fat-burning state for up to 38 hours post workout Keep your body guessing with workouts that train your entire body with both strength and...
%d bloggers like this: