The new trend in efficient muscle strength workout is the total-body workout. This works your legs, glutes, core, arms, shoulders, or back – 2 or more areas at a time!
Doing a total-body workout is efficient because it takes less time to work abs, shoulder, and legs in one set, then to do 12 reps of each.
For core work, it more closely mimics the way the body is used in everyday activities, rather than doing 50 ab crunches (which won’t give you a ripped six pack).
An example of these exercises is dumbbell woodchop with a deep single-size squat. Holding an appropriate weight for your ability, with abs/core contracted, reach down and touch the floor beside your right foot. Rise up and extend the dumbbell up and toward the sky beyond your left ear. Do 15 reps and then switch to the other side. If you don’t keep your core tight, you can torque your back. Also, try a squat with biceps curl into a shoulder press.
Try jumping back into a plank, then a push up, then jump your feet back to your hands and jump up with hands overhead. Do for 15 reps.
You can use less ‘equipment’ because total-body workouts typically use more body weight resistance over large-gym equipment.
05/08/11- Wednesday Exercise Diary:
Legs and back DVD- 55 minutes
Walk on the street- 45 minutes
05/08/11-Wednesday Food Diary:
Plan B
7:00-4 large egg whites (67 cal)
2 pieces Bread (whole wheat or I'm using Ezekiel bread) (160 cal)
11 a.m.- protein shake, 1/2 cup pasteurized egg whites (190 cal)
2 p.m.-3 oz. Beef- I use Bison meat (sirloin broiled and trimmed) (176 cal)
8 oz greens, organic spinach, brocolli, asparagus, red sweet pepper, brocoli slaw (88 cal)
3 oz sweet potato (115 cal)
Dinner-
4 oz Chilean Sea Bass over large bead cous cous with pea pods, and a light amount of apple cider vinegar(540cal)
Dessert:
Fresh berries with 8 oz Greek yogurt (120 cal)
1 Dove sugar free peppermint pattie (40 cal)
TOTAL CALORIES- 1642
This recipe was sent from a reader today. It looks delicious!
Quinoa salad with veggies and cilantro, honey lime dressing.
Cook up quinoa, allow to cool completely. set aside.
1/4 cup red onion, minced (let onion slices soak in cold water for about 15 minutes, rinse and pat dry, set aside.
2 cups fresh cherry tomato's, sliced in half, set aside.
1 large cucumber, sliced lengthwise, then scoup out seeds and slice lengthwise into thin strips and coarsley chop. set aside.
3 fresh scallions, whites and green stems (just cut off very ends and discard). set aside.
Zest of one lime, set aside
3 cloves of fresh garlic, minced. set aside.
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Dressing: 1/4 cup white balsamic fig vinegar,
1 whole juice of fresh lime
drizzle of honey
1/2 cup of regular olive oil
sea salt and black pepper to taste
1/2 cup of cilantro (if you don't like cilantro, substitute basil or fresh dill)
1/4 cup of fresh flat leafed italian parsley
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In a blender add: fresh cilantro, parsley, honey, lime juice, vinegar, and olive oil and salt and pepper, blend till smooth.
Set aside.
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1. Saute your red minced onion in a drizzle of olive oil or spray. cook till briefly till tender, then add minced fresh garlic, cook briefly till tender, allow to cool completely. set aside.
2. peel, slice lengthwise cucumber, remove seeds, slice into a few strips, then roughly chop into small pieces. set aside.
3. slice cherry tomoto's in half, set aside.
4. In a large bowl, place your cooled quinoa, cucumbers, tomato's, onion and garlic mixture and lime zest, salt and pepper to taste, gently toss together.
5. Pour in your cilantro honey lime dressing into your salad and again gently toss. Reserve a little of the dressing to put on right before serving.
Keep in fridge till ready to serve. when ready to serve bring it out at least 20 minutes prior to serving so that flavors can warm up a tiny bit from the fridge.
Sprinkle with fresh parsley on top!
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