Which Burns More Fat: Leg or Upper Body Strength Training?
The question of which burns more calories – lower body strength training or upper body strength training – comes up every so often.
And the answer is the lower body. (more…)
Want a Bigger Butt from the Elliptical Machine?
Some women actually WANT a bigger butt & think the elliptical will do this, while others fear a bigger rump from the elliptical; both women are wrong.
There’s good news and bad news. The good news is for the first group of people: The elliptical machine will not give you a bigger butt.
The bad news is for the second group: Your butt will not get bigger from using the elliptical machine.
I don’t know where this idea ever came from. Maybe it’s because so many people use the elliptical trainer wrong, in that they lean forward, hanging onto the equipment, their butt sticking way out.
This bad posture while pedaling on the elliptical trainer will not make your butt bigger, no matter how fast the pedaling speed, how long you’re on the equipment, and how high the pedal crank tension is. It just will not happen.
If you actually believe that your butt’s gotten bigger since you began training on the elliptical, this is either in your imagination; or, if you’ve objectively measured a bigger butt, then the increase in size is from some other cause.
Credit: Dreamstime/Orangeline
Because the reason you cannot get a larger butt from the elliptical is very simple:
Elliptical workouts are of the duration type. This is aerobic in nature, and duration-based or endurance-based exercise recruits only slow-twitch muscle fiber.
Slow twitch muscle fiber does NOT grow in size.
When you use the elliptical machine, the slow-twitch muscle fiber in your butt gets targeted.
These muscle fibers are designed for endurance or long duration, and will NOT grow in size.
You don’t see bodybuilders, who want to make their butts bigger, hanging out on the elliptical machines, do you?
For those of you who perform high intensity interval training on this particular equipment, perhaps you’re still skeptical, since HIIT recruits fast-twitch muscle fiber, which does have the potential to increase in size.
However, under the circumstances of HIIT training on the elliptical, you still won’t get that bigger butt.
Fast-twitch fibers only have the potential to grow in size. In other words, just because an exercise routine recruits fast-twitch muscle fibers, does not mean it will make these fibers grow.
If that were the case, then every person who engages in any physical activity that requires short bursts of power or rigorous exertion, would be bulked up.
This includes people who move furniture for a living! Seems to me that most furniture movers are rather wiry in build!
The elliptical machine will not make your butt bigger. If you want smaller glutes, reduce your overall body fat percentage.
If you want larger buns — or at least, a firmer pair of glutes — then do heavy intense barbell squats and other types of squats (such as shown below), plus weighted lunges and wind sprints.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Doronin Denis
Why Plyometric Exercise Burns Thigh Fat
Plyometrics is a unique approach to burning fat in the thighs.
Any woman who’s been doing plyometrics for a while will not have thunder thighs. (more…)
How Important Is Arm Movement in Step Aerobics Classes?
If you leave out the patterned arm movements in step aerobics classes, will you still get a good workout? (more…)
Best Weight Loss Exercise for Very Heavy People: Deadlift
The deadlift is a major weight loss exercise that nearly any obese person can do.
This is an exercise where you stand in one spot and don’t do any jarring motions like in an aerobics class. (more…)
Men’s Beginner’s Guide for Taking a Step Aerobics Class
I’ve seen more than one man stumble on the stepper in a step aerobics class while the women moved with ease; here is a beginner’s guide for men who feel awkward about being the only man in a step aerobics class.
The Intimidation Factor
Are you a man who’s thinking of taking a step aerobics class, but are “intimidated” or feel awkward at the idea of being the only man in a group fitness class dominated by women?
I’m a former certified personal trainer who has instructed some step aerobics classes at a health club, as well as participated in many such aerobics classes at a variety of gyms, given by a variety of instructors.
Step aerobics, in my opinion, are among the best kind of cardio group fitness classes for developing cardiovascular fitness and improving other elements such as hip flexor strength and ankle strength.
The intensity can be increased a number of ways, including adding “risers” to the step platform, kicking the knees up higher, and jumping in between moves.
Step Classes Dominated by Women. Why?
Where are the men? They are on the treadmills, elliptical machines and revolving staircases.
localfitness.com.au
In fact, if a man is concerned that he’ll look ridiculous in a step aerobics class with all those women, here’s a little food for thought:
A man looks outright ridiculous on the treadmill holding onto the machine while the machine is at an incline–and of course while it is level.
If a man is worried how he’ll “look” in a step aerobics class, he should be more concerned how he looks when hunching his body over the revolving staircase while clinging to it for dear life.
At least in a step class, there is nothing to hold onto, and therefore, it’s impossible to cheat in this workout!
With that said, here are some items for men to reflect upon, next time that urge to try a step class strikes, but the intimidation keeps them from entering the room:
#1. Men should ask themselves just why they feel intimidated, threatened or insecure about taking a step class. Men may find that they actually cannot come up with a definitive answer.
#2. If you feel you won’t be able to keep up with the women, then use only the platform and no “risers.”
Another option is to try a step session in which many of the women don’t appear to be fit.
It’s a myth that every woman in a step class is in tip-top physical condition. Many are novices, just like yourself.
#3. Men may wish to observe a step class to test their misguided theories that all the women are in superior physical condition.
Perhaps a man can do some stretching, sit-ups, crunches or dumbbell routines just outside the step class studio so they can discreetly observe the participants.
#4. Once in the class, a man can modify his movements to minimize stumbling or getting taxed too quickly.
If the high knee kicks are tough, then don’t lift knees so high. If the instructor is telling everyone to hop in between moves, then don’t hop.
If a man doesn’t like doing arm choreography, then don’t; position arms as you would if jogging on a track.
If the pivoting makes you dizzy, then skip the pivoting and just step in place during a pivoting sequence.
#5. Select a location in the corner of the room in the back if you’re a man concerned about women viewing you.
#6. Wear clothes that you’re comfortable in; there is no dress code. Don’t allow the magenta, shimmering Spandex of a woman to intimidate you.
#7. Men, keep reminding yourself that there is nothing feminine, girly or sissy about a step aerobics class.
In fact, the opposite is true. Stepping is more difficult than flat course walking, yet a man would never consider flat course walking to be girly or not macho.
Stepping, especially with other moves mixed in like kicking and lunging, demands a lot more than sitting on a stationary bike while viewing the gym’s overhead TV screens, yet many men think nothing of settling on a bike and doing just that.
Step classes vary as much as their instructors. Some are “easier” than others, but again, you control the intensity by any of the following:
a) adjusting riser quantity
b) increasing kicking height
c) adding jumps (such as jumping in between the “lunge step” move rather than just stepping in between the move), or
d) lunging or squatting deeper. Some step instructors indeed incorporate jumping. Some instructors are lunge-happy and have their classes doing endless sideways lunges that involve the platform.
And then there are the “three repeaters.” Some step instructors will have the class do “ten repeaters.”
If you’re a man who thinks step classes are too easy, just try “ten repeaters” on a platform that’s elevated by four risers. Do 10 sets of “ten repeaters” each leg, alternating legs. Yes indeed, just try it, guys!
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
Why Are Most Women in Water Aerobics Classes Obese?
Why are most women in water fitness classes always obese?
I’ve always noted this phenomenon, but finally decided it would make for an interesting article after I caught this exact question in a fitness forum. (more…)
How to Make Fast Walking Burn 20 Pounds of Fat
Yes, it IS possible to lose a lot of weight, burn a lot of fat, with fast walking.
There is a certain way to make this work–something you’ve probably never tried before.
Fast Walking and Losing 20 Pounds
If you’ve been walking fast all along (on the job, while shopping), merely continuing to do so will not suddenly start melting off 20 pounds.
This is because brisk movement during activities of daily living has become a regular fixture in your life, a constant that your body has adapted to.
To lose 20 pounds (assuming your eating habits remain constant), you must impose a demand on your body that it’s not accustomed to.
If you’re normally a fast mover on the job, shopping, etc., you then need to incorporate brisk walking sessions into your life in addition to the movement you normally do in daily living.
So no matter how many steps a day your pedometer says that you accumulated on the job, shopping and around the house, you must add to that with a treadmill session or speedy walk around the neighborhood to lose the 20 pounds.
If your normal walking speed in daily living is slow or casual, and you do a lot of walking due to the nature of your job, then speeding it up to a brisk pace can result in some weight loss, but nowhere near 20 pounds.
You will still need to add something to the equation: a fast walking session beyond your normal daily movement.
Recap
-If you want to lose 20 pounds and don’t want to starve yourself to do it, and especially if you’re already eating sensibly, then fast walking can get the job done.
-If you’re a slow or casual walker in daily life, make a habit of moving briskly whenever possible.
-If you’ve always been a speedy walker, don’t keep thinking that one day this will start causing weight loss.
-Regardless of movement speed in daily life, you must stick to consistent fitness walking sessions to drop 20 pounds. Sessions should be 30-60 minutes
-Walking hills or a treadmill incline will increase the calorie burn. So will wearing a weighted backpack.
And according to a University of Pittsburgh study, fast walkers live longer!
But if that doesn’t matter to you, certainly the 20 pound weight loss will!
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/MikeBiTa
100 Pullups in a Row: Muscle Builder or just a Show-Off Move?
Is there really a purpose in doing 100 pullups in a row other than to show off or train for the CrossFit Games?
Does someone who can do 100 pullups look better than someone who can do “only” 50? (more…)
Killer Shoulder Workout with the Smith Machine
The Smith machine can be used for a blistering shoulder workout; it’s not just for squats.
Here is a unique workout with just one exercise using the Smith machine. (more…)
