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Smart Weight Loss March 2018

In the March 2018 issue of Smart Weight Loss Tips Mag, learn easy ways to get fit for less money, worthless foods to drop from your diet, no-sweat workouts for body-sculpting, and more. We hope February was good to you and that you're ready to take on the next season. Our team is certainly ready for the change, and we have plenty of new weight loss advice for you at the ready.

5 PUSH-UP Push-ups

5 PUSH-UP Push-ups typically target your core, shoulders, arms, and chest. Start in a full push-up position with the palms on the ground under your shoulder and your legs extended with the toes tucked under, your abs tight, and head lined up with your spine. Lower your chest towards the ground and keep your abs engaged then press back to start then repeat. 6 STANDING WINDMILL The standing windmill targets the obliques, abs, and shoulders. Stand with your feet slightly wider than shoulder -width apart with your toes slightly turned out, holding a dumbbell in your left hand while your arms are extended out to the sides at shoulder height. Bend your torso slowly to the right and bring your right arm towards the ground and your left arm towards the sky. Hold for one count then return to start and repeat. Perform the specified repetitions and then switch sides. 7 REVERSE LUNGE WITH BICEPS CURL The reverse lunge with biceps curl helps you target your core, hamstrings, calves, quads, and biceps. Stand with the feet hip-width apart, holding weight with your arms at the sides and palms facing forward. Lunge your left foot behind you, bend your knee, and keep your right knee in alignment over your ankle while you bring your left knee towards the ground. When lunging back, curl weights towards your shoulders and keep your elbows pressed into the sides and your palms slightly turned out. Return to the starting position then repeat with the opposite leg. 46 | March 2018

8 TRICEPS DIP Sit on a bench or chair with your legs extended, weight on your heels, and your palms at the sides next to your hips with your fingers facing forward. Shift forward your weight, and bring your butt just in front of the bench or seat. Press your shoulders down, bend your elbows to 90 degrees or as low as possible without touching the ground; straighten and then repeat all while keeping your body close to the seat or bench. 9 BICYCLE The bicycle routine is perfect for targeting your obliques. Lie on the ground face up with your legs extended and hands behind your head and the elbows out to the side. Bend your left knee towards your chest then bring your right shoulder towards your left leg keeping the movement from the shoulder and not the elbow. Lower your back to begin and repeat on the opposite side. Besides the interval workouts below, engage in some steady-paced cardio activity at least once weekly, operating at a rate perceived exertion of about 5 on a scale of 1 to 10. One of the quickest ways to burn fat and improve you fitness is through intervals that include regular bursts of intensity followed by recovery periods. Perform the workouts twice weekly by walking on an incline, running, climbing stairs, or doing whatever else you prefer. Challenge yourself every week to a sprint slightly longer while taking less time for rest. March 2018 I 47