Putting Weight Into Perspective {Fat vs Muscle}

If you've been working out for a while and have been trying to lose the last 10 lbs (or even more) but haven't seen the number on the scale budge, do not get discouraged yet!

I know that many people have been told, muscle weighs more than fat, but sometimes you need to see it to believe it.

http://backonpointe.tumblr.com/post/39609375456/eatclean-getfit-is-the-number-on-the-scales

The woman pictured above started out at 123 lbs at the beginning of her fitness goal, and by the end she is super fit...but notice that she is actually 14 lbs heavier than when she started?! 

There you go folks, the proof is in the picture. So next time you are getting hung up on the number on your scale, use the way you look and feel as a gauge of your progress instead.

Take Care,

Leanne.

Weighted Hip Thrust

Are you looking to get a leaner and more toned lower body? Are you stuck doing the same old exercises and looking for something new to add into your repertoire?

If so, give this move a try; weighted hip thrusts.

If you're just starting out, you will not be starting out with as much weight as the guy in this picture; you will most likely be starting with a weighted bar (no plates added).

http://www.mensfitness.com/training/build-muscle/the-15-most-important-exercises-for-men?page=16

Here's what you need to do:

First, place your shoulder blades on a flat bench keeping your back in a straight line and your feet flat on the ground (legs at a 90 degree angle).

Now place a folded yoga mat on your lap. Place a weighted bar in the center of your lap, holding it with your hands shoulder width apart.

Lower your butt halfway to the ground and hold for a second, then thrust your hips up and squeeze your butt really tight at the top for a few seconds.

Now repeat 10-15 times. Do this for a total of 3 sets.

This exercise will make your butt burn! Not only that, but with dedication and consistence you will see results.

Take Care,

Leanne.

How To Foam Roll

Have you ever foam rolled before?

If you answered "no" then you are really missing out. Foam rolling not only relieves sore muscles, but it also prevents serious (and very painful) injuries.

I can speak from experience; a few weeks ago I had a very painful and tight lower back to the point where it hurt to turn my torso slightly to the right or left (even sitting in a chair was causing me a lot of discomfort). My trainer kept telling me "I really think that your back pain is coming from your glutes and hamstrings being too tight". After spending weeks of not believing this I was ready to believe what he was saying so I spent almost an hour foam rolling out my legs and butt. I kid you not when I say that after 1 hour of foam rolling, focused entirely on my glutes and hamstrings I felt almost no pain or discomfort, and the next day I was back to normal with no tell tale signs that I was ever in pain at all.

Moral of the story, foam rolling works!

So without further delay, here's a guide on how to foam roll like a pro.

http://moyoga.files.wordpress.com/2012/09/foam-rolling-infographic.jpeg

Now although I said that I foam rolled for an hour, I assure you that you do not need to spend that much time doing this; a normal foam rolling session for me is usually anywhere from 10-20 minutes.

If you stay consistent and make foam rolling part of your daily stretching routine, I guarantee you will see results; your muscles will be less sore and looser, and you will notice that you will not only be in less pain, but you will over time have a greater range of motion in your movements.

Tip: the firmer the foam roller, the better. Go for a foam roller that when you press your hands into it, you have little to no give in the material. 

Take Care,

Leanne.