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Health & Fitness: Sweat This, Not That!

 

KIM DUKE

By Kim Duke

NETA & AFAA Certified Trainer

One of my favorite book series is The Eat This Not That! Diet, by David Zinczenko. In his books and many articles, Zinczenko shares his uncanny knowledge of food and nutrition to show the reader that by just eating smart you can not only shed pounds, but also eat what you want, when you want and still lose pounds. His advice and guidance works with the real world of too many choices, fast food restaurants, cleverly labeled food items attempting to pass as healthy and fad diets that are unsustainable.

On that note, choosing a form of exercise that suits you can also be complicated.  So I will give you some clarity and help you to Sweat this! Not that!

Each week I will list three new ways of turning up the heat with an exercise of your choice.

To torch the most calories…

Choose 20 minutes on a rowing machine vs. 20 minutes on any other cardio machine.

Rowing burns the most calories and works the most muscles, including muscles in your back that help improve posture.

To build abs that show…

Choose the plank for 1 minute vs. Roman chair sit-ups for 1 minute.

The crunching motion of a Roman chair sit-up puts stress on the lower back. The plank is a body weight exercise that works the abs and hip flexors, the glutes and the lats.  To do a plank, get into a push-up position but with your hands together and your weight resting on your forearms, not your palms.  Keeping your back straight, tighten your abs as though you are about to be punched in the belly.  Hold this position while breathing steadily for 1 minute.

To burn more fat while weight-training…

Choose higher weight and fewer reps vs. lower weight and more reps.

The heavier you lift, the bigger the calorie burn. In one study, lifters torched nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did 15 reps at only 45 percent of their max.

Stay tuned for more Sweat This, Not That!

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