Entering the gym for the first time can be intimidating. Machines you’ve never seen, people who are already physically fit, and all of them talking a language you’ve never heard. Let’s take a minute and go through some terms your might hear in the gym. Learn these and you’ll be sounding like a world class body builder long before you look like one.

Set: A group of exercises. For example, you would do a set of 6 push-ups.

Rep: Each time you lift a weight and return it to the starting position, you’re completing one rep. Most sets are made up of several reps. You might hear someone say, 3 sets of 15 reps. That means you’re going to do 15 complete movements, stop briefly and do it again, stop briefly and then do 15 again. Did that make sense?

Fartlek: This one always makes my husband laugh. He finds excuses to use it in every day conversation. it’s also known as interval training. If you’re running at a nice even pace and then briefly kick up the effort and return to your original pace, you’re doing interval training or Fartleks.

Aerobic: When you’re body is consuming oxygen and converting it into energy, you’re doing aerobic exercise. This usually involves taking your heart rate to between 60% and 80% of it’s max. It’s best to engage in aerobic exercise for at least 20 - 30 minutes.

Anaerobic: This means “without oxygen”. If you’re doing weight training, you’re not really relying on the oxygen consumption to fuel your energy. That’s anaerobic. It works when you’re pushing yourself extremely hard as well. If you’re sprinting and taking your heart rate between 80% and 90% of it’s max, you’re engaging in anaerobic exercise. Basically, you’re breathing in and out so fast, your body doesn’t have time to absorb the oxygen.

Max Heart Rate: There’s a rough calculation you can do to figure out your ‘max heart rate’. It’s not the most accurate, but it will get you really close. 220 - your age. So, if you’re 30, you’re max heart rate would be 220 - 30 = 190. You can also wear a heart rate monitor and push yourself as hard as you can and record the maximum heart rate recorded. Be careful, don’t push too hard and hurt yourself.

Flexion: This is when you move your arm, leg or other body part from it’s normal position to it’s “flexed” position. For example, flexing your biceps.

Extension: Moving your body part back to it’s normal position (see Flexion above).

Working to failure: Continuing to do reps (see above) until you can’t successfully do any more.

Circuit training: Workout routines that involve little or no rest periods. This is a way of turning your weight training into an aerobic workout.

Resistance training: Normally called weight training. It’s anything that involves creating resistance in your movements. This is usually accomplished by using weights. If you’re trying to curl your arms up and put a weight in each hand, you’re providing resistance.

Rest period: This is the time between sets. If you’re rest periods are too long or too short, you’ll not have the success you are looking for.

Spotter: These are people who stand with you when lifting weights in the event you can’t complete the movement. It’s a safety precaution and one you shouldn’t take lightly if you’re called on to be a spotter. Spotters will also act as motivational coaching encouraging you to do one more rep.

That’s it for now. If there are any terms I overlooked, please leave them in the comments area and I’ll add them to this list.

Exercise of the week:

The move:

Stiff-Legged Dead-lift :

This exercise should always be part of your workout routines. Not only does it work your butt into shape but it also works your hamstrings, lower back and your abs all in one move. The problem is, it’s one of the hardest exercises to perform properly.

Follow these simple rules to make it count:

Do:

Do choose a comfortable weight

Do have a slight bend to your knees

Do keep your head up and eyes forward through the entire movement.

Do focus on muscle contraction

Don’t:

Don’t lift more weight than you can handle.

Don’t lock your knees

Don’t round your back

Don’t lower weight beyond a mild stretch throughout hamstrings.

Don’t pause or bounce at end of life

You can perform dead-lifts with either a barbell or a pair of dumbbells. The key is to use the one that you can perform the exercise in perfect form.

Start with your feet shoulder width apart, knees slightly bent, and a dumbbell in each hand. Keep you abs tight and your back straight as you lower through your hips. Be sure to keep the dumbbells close to your body. This will help you keep your back straight. To return to the starting position, push your heels into the floor as you tighten your glutes and hamstrings.

Remember to keep you back straight or you won’t increase your range of motion. So with a flat back, lower until you feel a stretch in your hamstrings. Bending your lower back during this exercise doesn’t have any effect on your hamstrings, it only increases your chances of injury.

The level at which you perform this exercise depends on you. If you are just beginning your workout routine please start at the beginner level below.

• Level:
• Beginner: 2 sets of 10 reps with 8 to 10 pounds
• Intermediate: 3 sets of 15 reps with 15-20 pounds
• Advanced: 4 to 6 sets of 15 to 20 reps with 15 to 25 pound

If you find you want to make this movement more difficult, stand on a bench or a step and reach down lower. Remember, to never compromise form to make it to the next level.

Q. I have been working out for about 2 years now and have made a lot of great changes. I am the mother of 4 children and my body has been through a lot in the past five years. I decided that, after my last baby, I was going to work hard at getting my body back in shape. But, the one thing I’m having trouble with is that I have very muscular thighs. I’ve been doing aerobics, squats, and lunges but nothing is happening. I really want to slim down the muscle in that area and have a toned, well defined look. Can you please tell me what kind of workout routines I can do to help me reach my goals?

A. I’m happy to say I faced the same problem when I first started my training program. Everyone told me to do squats and lunges also. They kept telling me to get the lean look that I was after, I would have to work them extra hard. I don’t disagree with them totally. I just think it would have taken a lot of time to reach my goal in that way. So I decided to back off of the weights and started running daily to lean out my legs. I WAS NOT running hard or sprinting, but kept up a good moderate pace for at least 45 minutes.

Remember, distance runners tend to have long, lean thighs, and sprinters usually have the big muscular quads.

Add this to your workout routines and try to remember to eat a clean diet and keep lifting weights to shape the rest of your body. Since you carry a lot of muscle on your lower portion, you will benefit from building muscle on the top portion of your body. Building up your shoulder, back, and chest muscles will automatically give you a leaner look down below.

There are plenty of exercises you can do to increase your chest size, but it’s often the little things you don’t think about that hold you back. Find one of the best workout routines for chest and then add in the following 5 tips:

1. Fuel the rebuilding
   Resistance training breaks down the muscle tissue in your body. Your body then rebuilds these tissues bigger and stronger. The building blocks for this reconstruction process are found in clean proteins. Make sure you’re consuming at least three servings of good quality protein each day. You’ll want to consider supplementing with a low calorie protein mix to help reduce your daily caloric intake and still provide the protein your body needs.
2. Warm Up Always
   Before you set your hands on the weights make sure your stepping up with about 10 minutes of cardio work. You want to make sure you’re warming up your muscles so they can stretch and move more freely. This will maximize the effectiveness of your workouts.
3. Streeeeeetch
   Cooling down is just as important as warming up. Make sure you’re giving a good quality stretch to each major muscle group after your workout. The best way to ensure this is to you’re holding each stretch for at least 20 seconds. This will help prevent stiffness the following morning and increase your flexibility.
4. More With Less
   By doing more reps with smaller weights, you’ll decrease your chance of injury and increase your muscular strength without bulking up. Using lighter weights will help shape your muscles as well.
5. Consistency is Key
   Don’t miss a workout, even if it’s an abreviated one. Consistency will pay huge dividends when it comes to resistance training. If you can’t make it to the gym, use some home made weights. A gallon milk jug filled with water, or even a bag of dog food will make due in a pinch.

These may seem like small insignificant elements to your fitness routine, but they can make a difference you wouldn’t expect. They’re easy, simple and extremely important.

Guest article to help with your workout routines.

Top 3 Reasons WHY More Moms are NOT “into” Resistance Training

By Holly Rigsby, CPT
www.FitYummyMummy.com

Moms have mistakenly believed that resistance training shouldn’t be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each.

1. Moms believe the answer to Fat Loss lies in CARDIO
Can’t blame you, Mom! The fact that we are being bombarded with misleading ads and articles on a daily basis boasting that the best way to burn fat is to simply DO more cardio.

From a Popular Beauty Magazine:
“The formula for great abs is crunches + cardio = results. Cardio burns fat, uncovering the incredible abs you’ll have thanks to those crunches. So hop on that exercise bike, elliptical or treadmill for 30 to 45 minutes at least three times a week…”
The “cardio burns fat” myth is so rampant, that the very support groups and forums women turn to for answers are littered with faulty advice.

From a Forum:
“We do 15 mins on the bike, 15 on the elliptical, 15 on the treadmill, 1000 metres on the rowing machine (we’re building that up slowly because we hate it).”

Who has time for this? We are Moms, we are busy, we do not have the time, energy or patience to attempt a fat loss program that is solely based on cardio. And if you “hate” something – how much longer are you going to keep up with it – especially if you are no longer seeing results?!

Cardio is only ONE piece of the Fat Loss puzzle. When it comes to Fat Loss cardio’s role is much less important than resistance training. More is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl.

2. Moms are scared of “Bulking Up”
Just the mention of the word muscle makes a lot of women cringe. Images of huge bodybuilder-type bodies make them run in the opposite direction. Yet amidst this protest, Moms want to look lean and toned. Well without muscle, it is impossible to attain this desirable physique.

Women simply do not have the ability to bulk up. Men, however, are able to add lots of muscle because:

One - they have the hormones to do so (we do not, well not naturally)
Two - they lift weights in an entirely different fashion
Three - they must eat a tremendous amount of food - muscle need a LOT of calories to grow and get bigger.

So Moms, unless you are taking Testosterone boosting supplements, lifting VERY heavy weights and eating an upwards of 5,000 calories a day - you will NOT bulk up.

3. Moms think Resistance Training is just TOO Complicated!
“It’s so much easier.” “It is less intimidating.” “It’s less complicated.” These are the very attitudes that lead busy moms to jump on a treadmill and walk or run for 45-60 minutes. The thought of picking up some weights seems complicated and undesirable especially when there are more “mindless” options from which to choose.

Sure, if you are new to the concept of Resistance Training, an introduction to this type of workout can make you throw your hands up in frustration…..what exercise, what weight, set, super sets, repetitions, rests….Oh My!

The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment….just a small space and a few minutes of your time.

Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more!

From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball.

When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it!

Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body.

Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of www.FitYummyMummy.com. Holly has worked with over 300 Mom’s to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don’t miss her Free Report: Top 5 Busy Mom Metabolism Boosters.

One of the secrets to keeping your weight off is to raise your metabolism. The aisles of your local drug store or stocked full of artificial ways to raise your metabolism, but these aren’t true lifestyle changes that last.

If you look at the list of 10 ways to raise your metabolism, you’ll see most of these are very simple. They’re things you can do right now to positively impact your life as you continue with your post natal exercise routine.

1. Make sure you eat enough calories: Just the act of digesting your food, allows your body to burn more calories

2. Do some kind of aerobic activity 4 to 5 times a week: By adding aerobic activity to your post par-tum exercise routine you will give your body the fire it needs to burn even more calories, even when watching tv.

3. Add strength training By replacing 10 pounds of fat with 10 pounds of muscle you allow your body to burn an extra 100 calories a day.

4. Drink green tea: Green tea has been studied and proven to help you burn more calories.

5. Spice up your food: By adding hot and spicy foods to your diet, you are allowing your bodies metabolism to rev up and burn more calories. Cayenne pepper can be used in a lot of recipes.

6. Increase your workout intensity: Your body burns more calories when you are active then when sitting at your desk.

7. Eat 6 small meals a day instead of 3: Your body burns more calories digesting food. Eating 6 smaller meal will keep your body from going into starvation mode, and stop you from binge eating.

8. Get enough sleep each day: Your body can not metabolize carbs properly with out enough sleep.

9. Drink plenty of water: Drinking cold water makes your body work harder to raise your body temperature. Studies show that if you drink 8 to 10 glasses of water a day you could lose up to10 pounds in a year.

10. Include clean protein to your diet: Your body burns more calories burning protein than sugar or carbs. Protein also helps your body to build more muscle, giving you the ability to burn even more calories.

Between diet and exercise you can raise your metabolism so you can burn lots of calories all day long, even at rest!

When you’re pregnant, it’s important to gain some weight for the health of your baby. The weight you gain is used to support your growing baby and to make sure you have enough calories to breastfeed.

After giving birth, mothers will naturally drop some weight, however, if you gained too much weight you will have to work at taking off those last few pounds. Your road to a post natal exercise program starts with finding the time when baby is with you. Here are a few tips that can help you get back into shape and not lose out on the quality time with your baby.

Aerobic Training with baby:

The first thing I recommend is to invest in a three-wheeled stroller. These strollers will allow you to do your aerobic workout while keeping your baby with you. You can roller blade, run, jog, or walk your dog. Also, you can invest in a baby backpack. Backpacks are great because not only can your baby go with you, but he or she will add weight which will make your muscles work harder and help you burn even more calories.

Toning muscles with baby:

• To work your biceps, try holding your baby in front of you and curl him up. Do 3 sets of 10 reps.
• To work you triceps and chest, lay on you back and push the baby up and down(from your chest). Do 3 set of 10 reps.
• To get a great workout for you shoulders get yourself into a sitting position and raise your baby up and down over your head. Do 3 sets of 10 reps.
• Try doing squats also while holding your baby for a great leg workout. 3 sets of 10 reps.
• A fun exercise for your baby is push-ups. Place your baby on their back underneath you. You will get a great arm and chest workout, but the best part is listening to your baby laugh and play with you.

Getting back into shape can be hard, but with time, patience, and planning, you will soon see yourself fit and sexy once again, while building that special bond between you and your baby! Just remember to take it slow when getting started and get an ok from your doctor before starting any fitness training program.

Don’t throw away those old milk jugs! They just might help you save a few dollars while you work through your post natal exercise goals.

One gallon of water weights 8.34 lbs.

Not including the weight of the container, here’s approximately how much water you need to make some cheap dumbells.

1 lb = 16 oz
2 lbs = 32 oz
3 lbs = 48 oz
4 lbs = 64 oz
5 lbs = 80 oz

With this basic break down, you can now create custom workout weights from old water bottles, shampoo bottles, or milk jugs.

Protein is a very important part of any post natal exercise program. Without the right amount of protein, you body will never achieve optimal weight loss. But, what’s the right amount and when should you consume it?

What’s good for the goose is not always good for the gander

After a workout, it’s important for men to consume some protein to help provide his body the building blocks needed to repair damaged muscle. But, this isn’t always the case for women. It depends on what your goals are in your program. Men are different then women (and that’s a good thing).

Men have a greater amount of muscle mass and they break down a greater amount during a typical workout. This means they need more protein to fix all those muscle fibers. If your workout consists of heavy weights and you’re trying to build muscle mass (don’t worry, you’ll never look like a man if you don’t take steriods) you’ll want to replenish with a small amount of protein. A regular serving of yogurt can accomplish this goal.

Because we’re busy moms, our workouts will often occur in the evenings when things have slowed down a bit. This would be the worst time to bump up your protein. You’ll be heading to bed shortly and you don’t need that many calories at this time in the day.

Being a wife, mom, employee, cook, chef, and whatever else is demanded of a mom, can leave very little time for yourself and your needs. One of the main reasons people never start on the road to a post natal exercise routine is lack of time. Even once someone has started, something will happen that disrupts the routine. Maybe it’s the kids getting sick and staying home from school or the boss just dumped a huge project on your desk, causing you to stay later each evening.

Get on the ball

A very simple trick to help keep yourself focused on physical fitness is to replace your office chair with a pilates ball. These cost less than $20 at Wal-Mart or Target. That’s less than one months gym membership and it will get a lot more use for most people. Just sitting on the ball all day long will help work your core and keep your posture is perfect shape. Also, when you’re done eating a healthy lunch, squeeze in a few hip lifts.

The dumbell in the cubicle next door

I’m not talking about Frank in accounting, I’m thinking of the ones you hold in your hand and provide a little resistance training. A basic set of dumbells kept under your desk can take you a long way towards your physical fitness goals. Curls, tricep extensions and numerous other exercises are easily accomplished in even the smallest of cubicle spaces. A basic 20 lb set of dumbells are less than $35 at Wal-Mart. Again, less than most monthly gym memberships.

Eat and run

They’ve always said it’s not polite to eat and run, but I think it’s one of the best things you can do. Once you’ve eaten that healthy lunch, slip on your running (or walking) shoes and get your metabolism rolling again. Most people get 30 to 60 minutes for lunch. Even if you can only fit in a quick 10 minute jog, take some time before lunch is over to put your body into gear. Not only does this burn a few extra calories (1 mile of walking for the typical person will burn almost 100 calories), it increases your metabolism, thereby increasing the amount of calories burned throughout the rest of the day.

I’m sure you can come up with a number of other ways to squeeze a few minutes of physical fitness into your day. It’s not always easy, but there’s always an option either way.