MUSCLE BUILDING STRATEGIES
- Get more go with a cup of joe. You’ve heard that coffee can kick start your workout, but how much does it take to net the effect? According to recent studies from the Australian Institute of Sport, even small amounts of caffeine-1.4 milligrams per pound of body weight, or about two cups of coffee a day for the average 140 pound woman, can help boost speed during cardio, swimming and cycling.
- Switch up your workouts for max results. Attention runners and fans of other high impact cardio classes, build in 30 minutes of full body strength training followed by 20-30 minutes of walking or low impact cardio twice a week to ease up on your muscles and joints.
- Tighten you abs with balancing tricks. Exercising on wobbly surfaces forces you to engage your core more, flattening your belly. Do your bicep curls standing on one leg on a Bosu ball or this pike more with a stability ball: Start on the floor in full push up position with shins on top of ball. Contract your abs and lift your hips to slowly roll the ball forward, keeping your legs straight(end with ankles on the ball), to form an inverted V, roll back to start. Do 2 sets of 20 reps
- Squeeze more sculpting out of each rep. Rather than do three sets of one strength training move, so one set of 10 controlled reps in 60 seconds, says Wayne Westcott, Ph.D, fitness research director for South Shore YMCA in Quincy Massachusetts.
- Sculpt sexier limbs in one blow. Breathing out as you lift those dumbbells may make you firmer, according to new research from the University of Missoula. Exercisers in the study who exhaled on the effort rather than inhaling or breathing normally lifted significantly more weight during tricep extensions, hamstring curls and chest flyes.
Fitness Magazine September 2011