Wednesday, August 24, 2016

7 Workout Myths Your Personal Trainer Is Tired of You Believing

Blast Back Fat With This At-Home Workout

There's something abundantly cruel about the human body sometimes. You can work out regularly, eat right, and limit your cheats to a glass of wine and not much else and you get the results you were hoping for. But sometimes, the body has a way of shocking you. Back fat, bra fat, or whatever else you'd like to call it often has a way of creeping up on you. Let's get you the info you need to tighten up that back!

The back muscles are comprised of the erector spinae, latissimus dorsi, trapezius, rhomboid, and the teres major. Back strength is important for posture and everyday activities such as lifting, pulling, and carrying anything.

So what does back strength have to do with back fat? According to Harry Hanson, owner of the American Academy of Personal Training, "Building and strengthening the muscles of your back will make you the proud owner of a leaner, tighter torso." And not only that! When you have a stronger back, you're burning more fat overall. According to Hanson, "The more muscle you have, the more calories you will burn, even while at rest because adding more muscle increases the body's metabolism."

It's as easy as one, two, three (moves)! The following exercises work great together because you'll hit every area of the back when you combine them in a single workout.

Putting It All Together For a Complete Back Workout

Put the following exercises together for a back-fat-blasting workout! Before you jump into the moves, make sure to start with a warmup and dynamic stretching "to ready the muscles and to prevent injury," says certified personal trainer and owner of, Terry Asher. Now onto the workout!

Plank with Rows
3 Sets x 12 Reps (6 per arm, alternating)
Upper Back Lifts on a Swiss Ball
3 Sets x 12 Reps
Deadlifts with Weights
3 Sets x 12 Reps
Rest for 30-60 seconds in between sets

If you can perform this plan and be strict to form, you're well on your way to a fitter back! Sounds easy enough, doesn't it? Just stick to the plan of completing this workout three non-consecutive days per week, you'll be on your way to a smoother, toned, and fat-free back faster than you know it.

from POPSUGAR Fitness

These 7 Breakfasts Are Perfectly Proportioned For Weight Loss

When you're on a mission to lose weight, it's essential to have a healthy breakfast. And we love the concept of counting macros and focusing on the quality of calories versus just the calorie number itself, so we consulted our macro-counting expert and nutrition coach Carrie McMahon to create the balance of those concepts: macro breakfasts for weight loss.

When you're counting macros for weight loss, Carrie has told us time and time again to focus on high protein, fibrous carbs, and healthy fats - with the exact proportions being a 20 percent fat, 45 percent carbohydrate, 35 percent protein split.

Counting that on your own can be challenging at first, so she pulled 7 of her favorite POPSUGAR Fitness breakfast recipes to showcase what those proportions look like in food form. No guesswork, no counting, just eating . . . and losing weight. Enjoy these tasty dishes all week long, using whole ingredients like eggs, oats, kale, and even dark chocolate!

from POPSUGAR Fitness

16 Healthy Recipes That Prove Pumpkin Pie For Breakfast Is a Great Idea

Let's stop pretending like we're actually going to wait until October to eat all things pumpkin and just get on with it now! While we're at it, let's also forget this silly notion that pumpkin is best served as dessert in pie form. These healthy recipes prove that pumpkin was made to be eaten for breakfast. From energizing smoothie bowls to piping-hot oatmeal, get excited.

from POPSUGAR Fitness

Make a Splash With This Total-Body Mermaid Workout

Your mermaid dreams are coming true with this fun but challenging aquatic workout, inspired by the Mermaid Fitness class at the Hotel Del Coronado. Jump in the pool and prepare to work your whole body!

from POPSUGAR Fitness

You Only Need to Do 10 Reps of This Move to Totally Work Your Body

If you thought burpees were hard, do we have a treat for you today. The man maker burpee adds in free weights, and has been called "the hardest burpee in the world," as it has the power to totally transform your body in a short amount of time.

Do just 10 of these, and you'll be exhausted - it's a total timesaver, and you'll get a superpowerful workout. All you'll need is a set of hand weights and some space to move.

  • Start with a wide stance, toes slightly pointed out.
  • Lower into a deep squat, grabbing your free weights with your hands.
  • Walk or jump your feet back into plank position. Optional: do a push-up.
  • From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
  • Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
  • In a squat, curl your weights into the chest, and stand.
  • Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
  • This completes one rep. Do one set of 10 reps.

from POPSUGAR Fitness

45 Lunches All Under 400 Calories and Perfect For Taking to Work

The last thing you want to deal with in the afternoon is a low-energy slump that comes from being too hungry or because you ate a heavy lunch that knocks you into a coma. These healthy lunch recipes are exactly what you need for hectic work days. Each meal is full of healthy protein, fiber, and carbs to keep you feeling satisfied, energized, and ready to take on the rest of the day. They're also filling enough to keep you full until dinner, but still manage to fall under the 400-calorie mark.

from POPSUGAR Fitness