A Smarter Home Workout…

A home gym(BlackDoctor.org) — Home workout routines can be incredibly quick and effective, and you don’t even need much home workout equipment. Just follow one rule: Move as much as you can in the time you have. That means switching quickly between exercises and adding cardio bursts.

Following are three home workout routines that each require one tool! Do them on their own if you’re short on gear (or time), or combine them. Either way, you’ll sculpt from head to toe, shed fat, and be the envy of your gym-going friends!

The Plan
You’ll need
A stability ball, or 2 hand towels, or an 8- to 10-pound dumbbell (or a full 24-ounce water bottle). If you want to do all 3 workouts, you’ll need all the tools. Find gear at theshapestore.com.

How it works
Three times a week, do each move in order for 1 minute. Rest for a minute after the cardio burst, then repeat the series or start the next one. Do each group 3 times.

STABILITY BALL

Workout #1: Stability Ball Front Squat

Body Parts: Butt, Legs
Equiptment: Balance Ball

A. Place a stability ball against a wall and lean your chest against it. Step back about 2 feet so you’re at an angle, and rise up onto the balls of your feet. Leaning against ball with your hands at your sides, lower into a squat, keeping heels up and back straight, until ball is at chin level.

B. Stand up, squeezing glutes tight and staying on your toes. Lower and repeat.

Workout #2: Stability Ball Military Press Push-Up

Body Parts: Arms, Chest, Core
Equiptment: Balance Ball

A. Get in tuck position on stability ball with shins on the ball, butt on your heels, and hands on the floor several inches in front of shoulders.

B. Bend elbows and lower head toward the floor between your hands. Press up and repeat. Keep your butt close to your heels.

Workout #3: Stability Ball Boundary Roll

Body Parts: Core
Equipment: Balance Ball

A.Position yourself facedown on ball, chest centered on it, and hug stability ball. Step feet wide for stability. Keeping feet on floor, roll several inches to the right.

B. Next roll to the left. Don’t roll so far that you can’t bring yourself back up.

HOME TOWEL WORKOUT

Workout #1: Hamstring Curl with Towel

Body Parts: Butt, Legs
Equipment: Towel

A. Lie faceup on a smooth floor and place feet on a towel, knees bent 90 degrees. Rest arms on the floor out to the sides. Lift hips and toes.

B. Keeping hips off the floor the entire time and abs tight, straighten legs as far as you can, then bring them back in to the starting position; repeat.

Workout #2: Sliding Plank to Pike with Towel

Body Parts: Core
Equipment: Towel

A. Get in push-up position on floor, hands shoulder-width apart and feet on a towel; your body should be straight from head to heels.

B. Use your abs to draw your feet forward, lifting hips and keeping legs as straight as you can. Return to starting position and repeat. Keep shoulders over your hands.

Workout #3: Mountain Climbers with Towel

A. Get in push-up position on floor, hands shoulder-width apart and feet on towels; tighten your abs so your body is straight from head to heels. Keeping upper body still, draw one knee at a time toward your hands [shown], moving as quickly as possible.

SINGLE DUMBBELL ROUTINES

Workout #1: Single Dumbbell One-Arm Lunge

Body Parts:
Butt, Legs, Shoulders
Equipment: Free weights

A. Hold a dumbbell in left hand and stand with feet staggered, right in front of left. Extend left arm overhead, palm facing right, and extend right arm out to side at shoulder height.

B. Keeping arms still, lower into a lunge; rise up and repeat. Switch arms and legs after 30 seconds.

Workout #2: Single Dumbbell Weighted Sit-Up

Body Parts: Abs, Shoulders
Equipment: Free weights

A. Hold a dumbbell in left hand and lie faceup with feet wide. Lift left arm straight up, palm facing forward, and extend right arm on the floor out to the side.

B. Keeping legs and right hand on the floor and left arm raised, sit up. Lower and repeat. Switch arms after 30 seconds.

Workout #3: Single Dumbbell Floor Chest Press

Body Parts: Chest, Triceps
Equipment: Free weights

A. Lie faceup and hold a dumbbell in left hand next to chest, palm facing right. Keep feet wide and right arm on floor out to the side.

B. Extend left arm up, turning palm to face forward. Lower and repeat. Switch arms after 30 seconds.

The Most Effective Habits Of Slim People

A woman doing bicycles at the gymAfter losing weight, it’s tempting to take a vacation from healthy eating habits. Many dieters start slipping back into their old behaviors soon after dropping pounds. So, how do slim people maintain their weight?

Well, there happen to be many ways to stay on track without depriving yourself. As several new studies show, by making a few minor adjustments to your regular routine, you can hang on to those hard-earned losses for good.

Following are weight loss maintenance tips that really work!

# 1 Weigh in Regularly

Hopping on the scale consistently provides positive reinforcement for your healthy eating habits. It can also help you catch small gains before they escalate.

Studies show that those who get on the scale consistently put on just an average of 4 pounds in a year. However, the dieters whose weigh-ins declined in frequency gained back double that amount.

So exactly how often should you check in with your bathroom scale? Once a day, if possible. Dieters who did so were 82 percent more likely to maintain their loss over 18 months than those who monitored their progress less frequently, additional research shows.

Caution: if the number on the scale rises by more than 1 or 2 pounds (an amount that could simply be due to water weight or a big meal), consider that a red flag to tweak your exercise and healthy eating habits.

# 2  Pump Up the Protein

A study from the American Journal of Clinical Nutrition found that people who got the highest levels of protein in their diets (around 110 grams daily, or 26 percent of their calories) maintained a 14-pound weight loss for more than a year. Those with less healthy eating habits, who got less than 72 grams of protein per day, or less than 19 percent of their intake from protein, only sustained a 7½- pound loss during the same period.

Higher amounts of protein may prompt the release of hormones that help you feel full. Rather than getting additional energy from carb- or fat-laden fare, add protein to most meals and snacks. Sprinkle kidney beans or chickpeas on your salad, switch to protein-rich Greekstyle yogurt from the regular variety, and trade your afternoon bag of pretzels for a mini cheese-and-turkey roll-up.

# 3 Strive for Five…

…fruit and veggie servings. Packing your plate with greens (as well as oranges, reds, and blues) not only helps protect you from a variety of diseases, but also keeps extra pounds from sneaking back on. A study from the Centers for Disease Control and Prevention (CDC) found that women who consumed the highest number of fruit and vegetable servings (at least five per day, not including potatoes) were 60 percent more likely to ward off weight regain than those who got fewer servings. Experts say loading up on produce, which generally has a high fiber and water content, means you have less room for other, higher-calorie foods.

# 4 Learn to Love Exercise

When the frequent fruit and veggie eaters from the CDC study combined their produce habit with moderate to vigorous workout routines—getting at least 30 minutes of activity on most days of the week—they were more than twice as likely to keep the weight off than those who worked out less.

Regular workout routines can help you maintain lean muscle mass, which means you’ll burn energy even at rest. Plus, exercise gives you a bank of extra calories to play with, allowing you to enjoy an occasional slice of birthday cake or a small bag of movie popcorn without gaining weight.

# 5 Eat Less Often

With portion sizes growing exponentially and some dishes packing more than 1,000 calories, it’s little surprise that restaurant meals can sabotage your weight-loss success. You can certainly minimize the dietary damage by sticking to your healthy eating habits.

But preparing your own meals can be a far more effective way to ensure you’re eating foods that are low in fat and calories. Ditching the drive-through can be particularly helpful: Compared with people who ate fast food at least twice a week, those who skipped it entirely upped their odds of maintaining their weight by 62 percent.

Because it’s pretty unrealistic to expect that you’ll never sit down at a restaurant again, split an entree with a friend, get a half-size portion (if it’s available), or order an appetizer as your meal. People who used these strategies were 28 percent more likely to stay at their newer, slimmer size than those who didn’t.