Mind + Body — Eat This Not That

How To Be a Morning Person: 10 Hacks That Actually Work

Adam Meyer — Thu, 28 Dec 2023 15:00:52 +0000

You've likely heard that either you're a morning person or you're not. Well, we're here to set the record straight. Yes, research does suggest there are different chronotypes, early risers (morning larks) and late-night enthusiasts (night owls), who reach peak energy levels at different times of the day based on their circadian rhythm. But just because you consider yourself a night owl, that doesn't mean you can't become a morning person—and learn to love it in the process. We spoke with an expert who reveals how to be a morning person: 10 hacks that actually work.

According to the Sleep Foundation, there are a multitude of ways to have more energy in the mornings and kickstart your day with a positive attitude. These include adopting good sleep hygiene habits, getting enough exercise, and timing your meals, to name a few. To help dispel the myth that early risers are born, not made, we consulted Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, who shares 10 simple hacks to help those struggling to get out of bed become morning people. And the best part? They actually work!

If you're ready to stop smashing the snooze button and start jumping out of bed with enthusiasm, keep reading for Moody's 10 effective hacks on how to become a morning person. And when you're done, check out How Long Do You Need to Work Out for the Best Results?

Go slow.

Becoming a morning person isn't an overnight transformation. Start by gradually adjusting your wake-up time, giving your body the chance to adapt to the new schedule. A slow and steady approach will make the transition more manageable, allowing you to establish a sustainable routine.

Moody says, "Don't set yourself up for failure right from the start. When starting this journey, pick a few days a week to be a morning person and what evening and morning routines work to help you succeed. For example, go to bed 30 minutes earlier each day, wake up 30 minutes earlier the next day, and so on until you're at your new routine seven days a week."

Ditch the blackout blinds, and wake up with the sun.

Natural light is a powerful cue for regulating your circadian rhythm. Instead of blackout blinds, let the morning sunlight filter into your room. This approach helps you wake up naturally and keeps your internal clock synced with your external environment.

"A key factor to improving your sleep hygiene is to be in tune with your circadian rhythm," Moody explains. "One way to do that is to expose yourself to the daylight at the proper time, as your natural biological processes can get the message that it's time to start your day. Blackout blinds keep your brain from getting this message and waking you up like nature intended."

Get up as soon as your alarm goes off.

While it's tempting to hit the snooze button on repeat, training yourself to get out of bed as soon as your alarm goes off can prevent the temptation to stay in bed longer than necessary.

"If you still feel drowsy, sluggish, unfocused, and moody after waking up, you may be experiencing sleep inertia," says Moody. "One study found that using snooze on your alarm clock increases sleep inertia as it breaks up your sleep. The science says that you will likely feel much more awake if you get out of bed right away."

Choose a pleasant alarm.

Choose an alarm tone that gently nudges you awake rather than jolts you into consciousness.

"As effective as those jarring, loud alarms can be at getting you out of bed, they're not the best way to wake up as they get your adrenaline pumping as soon as you wake up," explains Moody. "Adrenaline releases the body's stress hormones and causes you to start your day stressed before your feet have even hit the floor."

Don't sleep in on the weekends.

Consistency is crucial when adjusting your internal clock. Avoid sleeping in on the weekends to maintain a steady wake-up time, allowing your body to establish a reliable rhythm throughout the week.

"Studies have shown that sleeping in on the weekends disrupts your circadian rhythm even if you wake up early during the week. So, if you truly want to be a morning person, you'll have to do it seven days a week to make it last," says Moody.

Have a wind-down routine the night before.

A smooth morning routine begins the night before. Plan your mornings the night before and create a calming pre-sleep routine to signal your body that it's time to wind down.

"You should get at least seven to eight hours of sleep a night, so tailor your bedtime routine to make this happen. Start winding down about one to two hours before your established bedtime. This means making some sleepy tea, turning off the TV, and opening a book. Don't expose yourself to the melatonin-suppressing blue light from your phone by putting it on night mode or avoiding it altogether," Moody explains.

Embrace morning exercise.

Whether it's a brisk walk, a quick bodyweight workout, or yoga, morning physical activity can invigorate your body and mind for an energizing start to the day.

"Consistent exercise has been shown to keep your circadian rhythm functioning optimally," says Moody. "Morning exercise can also tire you out enough to fall asleep more easily at night. Additionally, exercise helps relieve stress, which is one thing that could be keeping you from sleeping through the night whether you realize it or not."

Schedule a motivating morning task.

Give yourself a reason to look forward to mornings by scheduling a motivating task at the start of your day. It could be anything from pursuing a hobby to tackling a creative project that excites you.

"If you're having trouble not hitting the snooze in the morning, do something to force yourself to be up at a certain time, such as paying for a yoga class that meets at 6 a.m. or make an agreement with a friend, family member, or neighbor to take a run before work. Bonus points go to outdoor tasks, as the exposure to natural sunlight can help nourish your circadian rhythm and prevent sleep inertia," says Moody.

Eat earlier.

Aim for an earlier breakfast to give your body the fuel to kickstart your metabolism and energize you throughout the day.

"Digesting food is a highly metabolic process that requires a lot of energy from the body," Moody explains. "When you eat too close to bedtime, it's bad news for your sleep routine. This is because sleep time is the one time your body has to fully recover from the day it just had, be it repairing your muscles from your workout, dumping short-term memories that are no longer needed, or simply resetting your system for the next day."

Limit your caffeine consumption.

While a morning cup of coffee can be a delightful ritual, be mindful of your caffeine intake. Try not to rely on it as a crutch to wake up, and consider limiting caffeinated beverages—especially in the afternoon and evening, to support quality sleep.

"It goes without saying that you shouldn't have coffee or other caffeinated substances before bed if you want to sleep well. However, you should also be careful of hidden sources of caffeine like green tea, hot chocolate, or soda too close to bedtime. Also, depending on your caffeine tolerance, caffeine can continue to affect you into the evening even if you had it in the late afternoon," says Moody.

The post How To Be a Morning Person: 10 Hacks That Actually Work appeared first on Eat This Not That.

5 Ab Workouts That Burn the Most Calories

Tyler Read — Wed, 27 Dec 2023 12:00:13 +0000

When it comes to sculpting a strong core and burning calories simultaneously, strategic ab workouts are key. Engaging multiple muscle groups and incorporating high-intensity movements can elevate your calorie burn while chiseling your midsection. These are the five ab workouts that burn the most calories that I always recommend to my clients.

Incorporating these calorie-burning ab workouts into your fitness routine can help you achieve a strong, defined core while maximizing your overall calorie expenditure. Remember to maintain proper form, stay hydrated, and combine these exercises with a well-balanced diet for optimal results. Whether you prefer the intensity of HIIT or the stability of bodyweight exercises, there's a calorie-burning ab workout for everyone.

Read on to learn all about the five best ab workouts that burn the most calories. And when you're finished, be sure to check out 10 Best Exercises To Melt Lower Belly Fat.

Workout #1: High-Intensity Interval Training (HIIT) Abs Circuit

HIIT is renowned for its ability to torch calories in a short amount of time. By incorporating explosive movements and short rest periods, this ab workout will kick your metabolism into high gear.

1. Mountain Climbers (3 sets x 30 seconds)

Start in a plank position. Alternately bring your knees toward your chest in a running motion. Keep a brisk pace for 30 seconds.

2. Russian Twists (3 sets x 20 reps)

Sit on the ground with your knees bent and your feet flat. Lean back slightly, maintaining a straight spine. Twist your torso, touching the ground on each side.

3. Burpees (3 sets x 15 reps)

Begin in a standing position. Drop into a squat position, placing your hands on the ground. Kick your feet back into a plank, and immediately return to the squat. Jump up from the squat position.

4. Plank Jacks (3 sets x 30 seconds)

Start in a plank position. Jump your feet out and in, keeping your core engaged. Maintain a steady pace for 30 seconds.

Workout #2: Kettlebell Core Crusher

Kettlebell exercises require a combination of strength and stability, making them highly effective for burning calories while sculpting your abs.

1. Kettlebell Swings (4 sets x 15 reps)

Stand with your feet shoulder-width apart, holding the kettlebell with both hands. Hinge at your hips, and swing the kettlebell between your legs. Thrust your hips forward, swinging the kettlebell to chest height.

2. Turkish Get-Ups (3 sets x 10 reps per side)

Lie on your back with a kettlebell in one hand. Follow a series of movements to stand up while keeping the kettlebell overhead. Reverse the movements to return to the starting position.

3. Windmill (3 sets x 12 reps each side)

Hold a kettlebell in one hand overhead. Keep your legs straight, and hinge at your hips, reaching toward the opposite foot. Maintain a strong core throughout the movement.

4. Russian Kettlebell Twists (3 sets x 20 reps)

Sit on the ground with your knees bent and your feet elevated. Hold the kettlebell with both hands, and twist your torso, touching the ground on each side.

Workout #3: Tabata Core Blast

Tabata training involves short bursts of intense exercise followed by brief rest periods. This approach keeps your heart rate elevated, promoting calorie burn throughout and after the workout.

1. Hollow Body Hold (4 sets x 20 seconds)

Lie on your back with your legs and arms extended. Lift your head, arms, and legs a few inches off the ground, creating a "hollow" shape. Hold for 20 seconds.

2. Leg Raises (4 sets x 15 reps)

Lie on your back with your legs straight. Lift your legs toward the ceiling, then lower them without letting them touch the ground.

3. Planks (4 sets x 30 seconds)

Hold a plank position with your body in a straight line. Engage your core, and maintain the position for 30 seconds.

4. Bicycle Crunches (4 sets x 20 reps)

Lie on your back, lift your legs, and bring your right elbow toward your left knee while extending the right leg. Repeat on the other side in a cycling motion.

Workout #4: Bodyweight Blast

No equipment? No problem. This bodyweight ab workout utilizes your body's resistance to sculpt and define your core muscles while burning calories.

1. Plank to Alternating Knee Tuck (3 sets x 15 reps)

Start in a plank position. Bring your right knee toward your chest, then switch to the left. Maintain a steady pace.

2. Reverse Crunches (3 sets x 20 reps)

Lie on your back with your hands by your sides. Lift your legs toward the ceiling, then curl your hips off the ground.

3. Spiderman Planks (3 sets x 15 reps each side)

Begin in a plank position. Bring your right knee toward your right elbow, then switch to the left.

4. Toe Touches (3 sets x 20 reps)

Lie on your back with your legs lifted toward the ceiling. Reach toward your toes, lifting your upper back off the ground.

Workout #5: Core Stability Superset

Enhancing core stability not only sculpts your abs but also engages additional muscle groups, boosting overall calorie burn.

1. Planks with Shoulder Taps (4 sets x 15 reps each side)

Start in a plank position. Tap your right hand to your left shoulder, then switch to the other side.

2. Superman Exercise (4 sets x 20 seconds)

Lie on your stomach with your arms extended in front of you. Lift your arms, chest, and legs off the ground, creating a "flying" position. Hold for 20 seconds.

3. Side Plank Hip Dips (4 sets x 15 reps each side)

Begin in a side plank position. Lower your hip toward the ground, then lift it back up.

4. Russian Twists with a Medicine Ball (4 sets x 20 reps)

Sit on the ground, holding a medicine ball. Twist your torso, touching the ground on each side.

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The #1 Strength Workout To Melt Away Holiday Pounds

Tyler Read — Wed, 27 Dec 2023 11:00:04 +0000

As the holiday season fades away, many of my clients find themselves grappling with those stubborn extra pounds that managed to sneak in during the festivities. That's why I've created the #1 strength workout to melt holiday pounds and sculpt muscle. This workout combines targeted strength exercises that elevate your metabolism, promote fat burning, and contribute to sustainable weight loss. Get ready to sculpt and shed with this powerful routine.

Incorporate this workout into your fitness regimen to bid farewell to pesky holiday pounds. The combination of compound movements, explosive exercises, and targeted muscle engagement creates a holistic approach to fat-burning and weight loss. Remember, consistency is key, so stay committed to your fitness journey, and watch as your body transforms into a lean, sculpted powerhouse.

Read on to learn all about the #1 strength workout to melt holiday pounds. And when you're finished, be sure to check out 10 Best Exercises To Melt Lower Belly Fat.

Deadlifts for Total-Body Engagement

Deadlifts are a powerhouse exercise that engages multiple muscle groups simultaneously, making them incredibly effective for burning calories and promoting fat loss. This compound movement targets the back, glutes, hamstrings, and core, boosting your metabolism and fostering overall strength.

Stand with your feet hip-width apart, toes pointing forward. Bend at the hips, keeping your back straight and your chest up. Lower the barbell toward the ground, ensuring it stays close to your body. Engage your core, and drive through your heels to return to the starting position. Complete four sets of eight to 10 reps.

Kettlebell Swings for Explosive Fat Burn

Kettlebell swings are a dynamic, explosive movement that not only targets the posterior chain but also gets your heart rate soaring. This combination makes them ideal for burning calories and promoting fat loss, turning your body into a calorie-burning furnace.

Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips, swinging the kettlebell between your legs. Explosively swing the kettlebell to chest height, engaging your glutes and core. Allow the kettlebell to swing back between your legs, and repeat. Complete three sets of 15 to 20 reps.

Bodyweight Squats for Lower-Body Toning

Bodyweight squats are a fundamental exercise that targets the quadriceps, hamstrings, and glutes. By engaging large muscle groups, this exercise boosts your metabolism and facilitates fat loss. The more muscle you activate, the more calories you burn.

Stand with your feet shoulder-width apart. Lower your body by bending at the hips and knees, keeping your chest up. Ensure your knees don't extend past your toes. Push through your heels to return to the starting position. Complete three sets of 12 to 15 reps.

Plank with Shoulder Taps for Core Activation

The plank with shoulder taps is a dynamic core exercise that not only strengthens your midsection but also engages the stabilizing muscles throughout your body. This results in increased calorie burn and enhanced fat loss.

Begin in a plank position with your wrists directly under your shoulders. Keeping your body in a straight line, tap your right hand to your left shoulder. Return to the plank position, and tap your left hand to your right shoulder. Keep your hips stable throughout the movement. Complete three sets of 10 taps per side.

Bent-Over Rows for Upper-Body Sculpting

Bent-over rows target the muscles of the upper back, shoulders, and arms. By incorporating this exercise, you not only sculpt and strengthen your upper body but also increase your overall calorie expenditure, contributing to fat loss.

Hold a dumbbell in each hand, palms facing your body. Hinge at the hips, keeping your back straight and your chest up. Pull the dumbbells towards your waist, squeezing your shoulder blades together. Lower the weights back down with control. Complete three sets of 10 to 12 reps.

The post The #1 Strength Workout To Melt Away Holiday Pounds appeared first on Eat This Not That.

People Swear by the '4-1-1' Workout Method to Strip Away Body Fat

Alexa Mellardo — Tue, 26 Dec 2023 15:00:57 +0000

If you're into the numbered workout trend that's been going viral on social media—namely, TikTok—then you'll likely want to give the "4-1-1" workout method a try. People swear by it to strip away body fat in as little as six weeks—and for good reason. This regimen brings together strength training and cardio for the ultimate fat-melting combination that yields results. If you're curious about one of the latest numbered workouts in town, keep reading to learn all about the 4-1-1 workout method for fat loss. And when you're finished, be sure to check out People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'.

What is the 4-1-1 workout method all about?

If you're curious about the 4-1-1 workout method, let strength coach Nicole (Rauch) Winter (@nicolemwinter_ on TikTok) spill the fitness tea. One way to go about it is by performing four days of strength training, one day of running or cardio, and one day of full-body conditioning. Winter dubbed it "a mix of strength + cardio to get the best results" in one of her videos.

Strength coach Kelly Matthews revealed in a TikTok that she approaches the 4-1-1 method by completing four days of strength/hypertrophy-based exercises; one day of sprints, jumps, and conditioning; and one day of low-intensity, steady-state cardio.

No matter the approach, this training method brings together strength and cardio. So now that you know what the routine is all about, what are the benefits? According to Tyler Read, BSc, CPT, the founder of PTPioneer.com and a personal trainer who has been involved in the health and fitness world for the past 15 years, "This regimen offers a balanced approach … The strength training builds muscle mass, boosting metabolism and enhancing your appearance. Sprinting, being a high-intensity workout, maximizes calorie burn and fat loss."

Read explains that this combination is an ultra-effective way to strip away unwanted body fat "by blending intensive exercises with recovery and muscle-building routines, providing a holistic approach to fitness."

People are raving about the 4-1-1 workout method for fat loss.

@nicolemwinter_

Replying to @serina combo of strength training + cardio in b!0 – free week on me!! #fatlossworkoutplan #transformyourbodywithme #transformyourbodyoneworkoutatatime #411workoutmethod #buildmuscleburnfats #strengthandcardioworkout #fullbodycomboworkout #burnfatworkouts

♬ Out Of The Woods x Blank Space by Altégo – ALTÉGO

Winter wrote in one of her TikTok videos (as she crushed alternating dumbbell thrusters), "Sis give me six weeks to transform your body. I'll show you [how] to drop fat fast and build lean muscle with 4-1-1 build x burn method. In two weeks you'll feel it. In four weeks you'll notice it. In six weeks you'll hear it from your friends asking to spill your workout routine."

Another TikToker, Maggie | Workouts for Women, advocated for the training method, writing in a video, "Girlies, if you're serious about losing fat, you need to do the 4-1-1 fat loss method."

You've heard it from the fitness pros themselves. If you're looking to melt pesky body fat and reveal a leaner, more toned body, performing a healthy balance of strength training and cardio is key. There are plenty of effective numbered workouts out there, but the 4-1-1 may just be an excellent place for you to start!

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10 Strength Exercises To Get Rid of Your Lower Belly Pooch

Tyler Read — Tue, 26 Dec 2023 12:00:25 +0000

The quest for a flat and toned stomach is a common fitness goal among my clients, and one of the most stubborn areas for many people is the lower belly pooch. While spot reduction is not entirely possible, incorporating targeted strength exercises into your routine can help strengthen and tighten the muscles in the lower abdominal region. I'm here to help with 10 of the best strength exercises to get rid of lower belly pooch fat.

Incorporating these exercises into your fitness routine will effectively target and eliminate that stubborn lower belly pooch. Remember, consistency and a holistic approach to fitness, including a well-balanced diet, are essential for achieving lasting results. Pair these exercises with cardiovascular workouts and a healthy lifestyle to enhance overall body composition and reveal a toned, sculpted core.

Keep reading for the 10 best exercises to get rid of lower belly pooch fat. And when you're finished working out, be sure to read 9 Lazy Ways to Lose Weight All Month Long.

Plank: The Core Foundation

The plank is a fundamental exercise that engages multiple muscle groups, including the lower abdominals.

Start in a forearm plank position, ensuring your elbows are directly beneath your shoulders. Keep your body in a straight line from your head to your heels. Hold the plank for 30 seconds to one minute, gradually increasing the duration as you build strength. Repeat for three sets.

Leg Raises: Targeting the Lower Abs

Leg raises specifically target the lower abdominal muscles, helping to tone and strengthen this troublesome area.

Lie on your back with your hands under your hips for support. Lift your legs toward the ceiling, keeping them straight. Lower your legs back down without letting them touch the ground. Perform three sets of 15 to 20 reps.

Mountain Climbers: Cardio with Core Benefits

Mountain climbers not only elevate your heart rate but also engage the lower abdominal muscles, making them an effective dual-purpose exercise.

Start in a plank position with your hands directly under your shoulders. Bring your right knee toward your chest and then quickly switch legs. Continue alternating legs for one to two minutes. Perform three sets.

Bicycle Crunches: Twisting for Definition

Bicycle crunches are an excellent exercise for targeting the obliques and lower abdominal muscles simultaneously.

Lie on your back, and lift your legs off the ground. Bring your right elbow toward your left knee while straightening your right leg. Repeat on the other side in a pedaling motion. Aim for three sets of 20 to 30 reps.

Russian Twists: Oblique Engagement

Russian twists focus on the oblique muscles, helping to trim the sides and reduce the appearance of a lower-belly pooch.

Sit on the ground with your knees bent, and lean back slightly. Twist your torso to the right, then to the left, holding a weight or medicine ball for added resistance. Complete three sets of 15 to 20 twists on each side.

Reverse Crunches: Bottom-Up Approach

Reverse crunches target the lower abdominal region by lifting the hips toward the chest.

Lie on your back with your hands by your sides. Lift your legs toward the ceiling, then curl your hips off the ground. Lower your legs back down without touching the floor. Perform three sets of 15 to 20 reps.

Flutter Kicks: Continuous Movement

Flutter kicks provide a continuous movement that engages the lower abs, promoting muscle endurance and definition.

Lie on your back with your hands under your hips. Lift your legs a few inches off the ground, and kick them in a fluttering motion. Complete three sets of one to two minutes.

Hollow Body Holds: Total Core Activation

The hollow body hold engages the entire core, including the lower abdominal muscles, promoting stability and strength.

Lie on your back, and lift your legs and upper body off the ground, forming a "U" shape. Hold the position for 30 seconds to one minute. Repeat for three sets.

Woodchoppers: Dynamic Oblique Work

Woodchoppers are a dynamic exercise that targets the obliques, providing a full range of motion to sculpt and define the waistline.

Use a weight or resistance band, and stand with your feet shoulder-width apart. Chop diagonally from high to low, engaging your core. Perform three sets of 15 to 20 reps on each side.

Single-Leg Bridge: Glute and Lower Ab Activation

The single-leg bridge not only targets the glutes but also engages the lower abdominal muscles for a comprehensive workout.

Lie on your back with one knee bent and the other leg straight. Lift your hips toward the ceiling while keeping one leg extended. Perform three sets of 12 to 15 reps on each leg.

The post 10 Strength Exercises To Get Rid of Your Lower Belly Pooch appeared first on Eat This Not That.

The #1 No-Equipment Pilates Workout To Get a Flat Belly

Tyler Read — Sat, 23 Dec 2023 12:00:40 +0000

If you're looking for a single workout method that keeps its primary focus on your core to help you get a flat belly, look no further than Pilates. Few, if any, other workout methodologies place as much emphasis on effective core training, and I very often recommend Pilates to my clients as a supplement to traditional weight training or as a primary form of exercise, depending on their goals. That's why I'm here to share the #1 best no-equipment Pilates workout to get a flat belly.

This Pilates routine focuses on exercises that engage multiple muscle groups, enhancing stability, and improving posture—all crucial aspects for sculpting a toned abdominal area. When doing this workout, be sure to follow an overall healthy lifestyle, eat a diet high in vegetables and lean proteins, and get plenty of sleep and hydration.

Keep reading for the #1 best no-equipment Pilates workout to get a flat belly. And when you're finished working out, get inspired by more fitness content with A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age.

The Hundred

Engaging the core, especially the rectus abdominis, obliques, and transversus abdominis, the Hundred is a classic Pilates exercise that also stimulates the respiratory system and increases blood circulation. You'll challenge your endurance and coordination, too, as you synchronize your breath with the movement.

To perform this exercise, lie flat on your back with your legs extended and your arms at your sides. Lift your legs slightly off the ground, keeping them straight, and raise your head and shoulders. Vigorously pump your arms up and down while breathing in and out for counts of five. Focus on keeping your abdominal muscles pulled in toward your spine. Repeat this breathing and arm movement for a total of 100 arm pumps.

Roll-ups

The roll-up effectively targets the deep core muscles and helps in lengthening the spine. This exercise is more than just an abdominal workout, but also enhances flexibility in the spine and hamstrings, promoting better posture and alignment. This move is an excellent way to engage the mind-body connection, requiring focus and precision to execute smoothly. Avoid "heaving" when doing the roll-up. Instead, focus on a smooth movement from start to finish.

To perform the exercise, start by lying on your back with your arms extended overhead and legs flat. Inhale, and bring your arms up over your head, then exhale as you curl your upper body off the floor in a "rolling up" motion. Reach toward your toes, keeping your spine rounded. Slowly roll back down, vertebra by vertebra, to the starting position. Complete three controlled sets of 10 to 12 repetitions with 90 seconds rest between sets.

Criss-Cross

This exercise is excellent for engaging the obliques, helping to sculpt the waist and reduce love handles. The criss-cross targets the obliques and enhances rotational mobility, which is essential for daily activities and sports performance. This exercise encourages proper breathing techniques, vital for core stability and effective Pilates practice.

To perform the exercise, lie on your back with your hands behind your head and your knees bent into your chest. Lift your head and shoulders off the floor, keeping your lower back pressed into the mat. Rotate your upper body, bringing your right elbow toward your left knee while extending your right leg out. Switch sides, bringing your left elbow toward your right knee and extending your left leg. Complete three sets of 20 repetitions (10 each side), with 60 seconds rest between sets.

Teaser

The teaser is a challenging Pilates move that works the entire core, including the rectus abdominis and the obliques. It's particularly effective in improving functional strength, which is essential for better performance in daily tasks and other sports. The full core activation will help target your entire midsection, not just the front.

To perform this exercise, start by lying flat on your back with your arms overhead and legs extended. Inhale, then exhale as you lift both your upper and lower body off the ground, reaching your hands toward your feet. Balance on your sit bones, keeping your body in a "V" shape. Slowly lower back to the starting position without touching your feet to the ground. Perform three sets of eight to 10 repetitions. Pause briefly at the top for one to two seconds for the maximal core strengthening.

Planks

The plank strengthens the entire core, including the transverse abdominals, and improves posture and balance. Beyond core strengthening, this exercise also builds endurance in the shoulders, arms, and glutes, making it a comprehensive body stabilizer move.

To perform a plank, begin in a pushup position with your hands directly under your shoulders. Keep your body in a straight line from your head to your heels. Engage your core and glutes to maintain stability. Hold this position, keeping your breathing steady and even. Hold the plank for 30 to 60 seconds. Aim to complete three full sets of 60 seconds.

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5 Quick HIIT Workouts To Lose Your Love Handles

Tyler Read — Sat, 23 Dec 2023 11:00:52 +0000

Love handles are some of the most stubborn areas I see my clients struggle to lose. In the relentless pursuit of shedding stubborn side and lower back fat, high-intensity interval training (HIIT) stands out as an effective solution. While spot-reduction isn't entirely possible, engaging in workouts that reduce fat overall and strengthen the love handle area can be effective. That's why I've curated these five rapid-fire HIIT workouts to lose love handles for good.

Engage in these routines to turbo-charge fat loss, elevate your metabolism, and carve out a slimmer, more defined waistline. Gear up to combine cardiovascular exercises with focused core movements. Remember to engage in other healthy fitness and diet habits, like increasing protein, increasing your water intake, and practicing proper form as well.

Read on to learn all about these five quick HIIT workouts to lose love handles. And when you're finished working out, be sure to check out 10 Best Exercises To Melt Lower Belly Fat.

Workout #1: Oblique Ignition—Dynamic Core Carver

This HIIT workout intensely targets oblique muscles, effectively melting away love handles while enhancing overall core strength and stability.

1. Russian Twists

Sit on the ground with your knees bent, and twist your torso from side to side, engaging the obliques. Complete three sets, 45 seconds each.

2. Side Plank Hip Dips

Start in a side plank position, lowering your hip toward the ground, then lifting it back up. Complete three sets, 30 seconds on each side.

3. Bicycle Crunches

Lie on your back, lift both legs, and perform a cycling motion, bringing the opposite elbow to the opposite knee. Complete three sets, 60 seconds each.

Workout #2: Cardio Core Blast—Fat-Burning Dynamo

This HIIT routine combines cardiovascular exercises with core-focused movements, enhancing calorie burn and expediting love handle elimination.

1. Jumping Jacks

Perform continuous jumping jacks to elevate your heart rate and engage the core. Complete three sets, 60 seconds each.

2. Mountain Climbers

Assume a plank position, and rapidly alternate bringing one knee toward your chest. Complete three sets, 45 seconds each.

3. Burpees

Execute a full-body movement, incorporating a jump, plank, and explosive pushup. Complete three sets, 30 seconds each.

Workout #3: Weighted Core Crusher—Intense Resistance Sculptor

Adding resistance to this HIIT workout enhances intensity, sculpting and defining your core while efficiently eliminating love handles.

1. Weighted Russian Twists

Sit on the ground, hold a weight such as a dumbbell, kettlebell, or weight plate, and twist your torso from side to side. Complete three sets, 45 seconds each.

2. Dumbbell Side Bends

Hold a dumbbell in one hand and laterally bend, engaging the obliques. Complete three sets, 30 seconds on each side.

3. Plank Rows

In a plank position with dumbbells, alternate lifting each weight to shoulder height. Complete three sets, 60 seconds each.

Workout #4: Total Core Annihilation—Dynamic Ab Shredder

This intense HIIT workout annihilates your entire core, engaging both the upper and lower abdominal muscles to expedite love handle elimination and enhance overall core strength.

1. Plank Jacks

From a plank position, jump your legs wide and then back together. Complete three sets, 45 seconds each.

2. Reverse Crunches

Lie on your back and lift your hips toward the ceiling, targeting the lower abs. Complete three sets, 60 seconds each.

3. Mountain Climber Twists

Combine mountain climbers with twisting your knees toward the opposite elbow. Complete three sets, 30 seconds each.

Workout #5: Sprint and Sculpt—Running Intervals for Love Handles

Incorporating running intervals into your HIIT routine not only burns calories but also sculpts your core, effectively targeting and eliminating love handles.

1. Sprint

Run at your maximum effort to elevate your heart rate and engage the core. Complete three sets, 30 seconds each.

2. Rest

Slow down to a brisk walk or light jog for active recovery. Complete three sets, 30 seconds each.

3. Side Planks

Engage your obliques in a side plank position, targeting love handles. Complete three sets, 30 seconds on each side.

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These Before & After Weight Loss Pics Prove the '3-2-8' Workout Works

Alexa Mellardo — Fri, 22 Dec 2023 16:00:29 +0000

If you're into viral fitness trends and workouts, it's sometimes challenging to sift through the noise. On TikTok, for instance, you'll find a variety of routines that claim to slim down your waistline and help you drop pesky pounds. It's always inspiring to watch videos of people who have tried these regimens out for themselves, documented their journeys, and achieved visible results. Take the "3-2-8" workout, for example. People swear by it to get fit, and some of them are even sharing their jaw-dropping before and after transformations.

If you're curious about the 3-2-8 workout that boosts muscle strength, metabolism, and fitness, read on to learn more. And when you're done, be sure to check out People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'.

What is the 3-2-8 workout method?

For those of you who didn't already know, this workout method was brought to life by certified personal trainer and Pilates instructor, Natalie Rose. It requires you to complete three weekly barre/Pilates workouts, two days of strength exercises, and 8,000 steps per day—or three strength workouts, two days of barre/Pilates, and 8,000 steps a day.

"If you're ready to get in the best shape of your life, start the 3-2-8 method," Rose encouraged in her TikTok video. "I started it when I came off birth control and I gained loads of weight. I didn't really know what to do, and I didn't get very good advice from the doctors. All they suggested I do is start some low-impact training and reduce my cortisol levels or go back on birth control, which I didn't want to do. So I started following this method, and I lost so, so much, but I also found a method that works for my body and also allows me to stay consistent, because I am not burned out by the end of it."

@natalieroseuk

Replying to @user2923298972204 the 3-2-8 method broken down & weekly split. Join my studio for the full challenge & workouts #hormoneimbalance #womenshealth #fatlosstips #328method

♬ Storytelling – Adriel

Rose revealed she "lost so, so much" weight.

Rose herself documented her results doing the 3-2-8 strength/Pilates method, and her before and after videos (week one versus week four versus week eight) are ultra-motivating. She noted in her video caption, "I created the 3-2-8 workout method to help you feel snatched and strong while keeping your hormones happy."

"The results speak for themselves," Rose commented about her clients' before and after pictures.

@natalieroseuk

The results speak for themselves . Whos ready to put in the work? #fatlosshelp #fatlosscoach #womensfitness #womenshealth #beforeandafter #weightloss

♬ original sound – Mike Quyen

Rose wrote, "Who's ready to put in the work?" and that "the results speak for themselves," in her video caption where she shared a few before and after pictures her clients took while on their 3-2-8 journeys.

Another TikToker raved this workout is her favorite for weight loss and sculpting a toned body.

@maiafitness

The 3-2-8 method is lifeee changing and i will always recommend to anyone in their fitness journey. I have tried just about every type of workout routine and have always gotten bored of each one or tired of it- between lifting everyday, doing just yoga/pilates, just doing 10k steps a day, running everyday, etc. and this routine has been my absolute favorite in terms of building muscle, losing weight, toning body, and making it enjoyable/sustainable as possible with keeping your body in check and not ruining your cortisol levels or putting high stress on the body. Try the 3-2-8 method and you will be in the best shape of your life not only physically but with how you feel as well. #328method #yoga #pilates #cardio #workoutroutine #workoutsplitforwomen #workoutsplit #transformation #fitness #fittok #weightloss #fyp #trending #gymtok #gymmotivation #gymlife #absworkout #burnfat #workoutplan #workouttips #fitnessmotivation #fitnesstips #fitnessroutine #myprotein #stairmaster #strengthtraining #strengthandconditioning #strengthchallenge #gymgirl

♬ we are the people – sped up songs

TikTok user Maia Henry noted in her 3-2-8 workout video that the routine is "life-changing," and she will forever recommend it to anyone else who's on their own fitness journey. She explained, "I have tried just about every type of workout routine and have always gotten bored of each one or tired of it—between lifting [every day], doing just yoga/Pilates, doing just 10K steps a day, running [every day], etc. and this routine has been my absolute favorite in terms of building muscle, losing weight, toning body, and making it enjoyable/sustainable as possible with keeping your body in check and not ruining your cortisol levels or putting high stress on the body."

After completing the 3-2-8 method for 12 weeks, this TikToker revealed, "Now, your girl is strong; your girl is snatched."

@madmats21

WE MADE IT Y'ALL!! The final day of 3-2-8 and i couldnt be more proud of myself and my progress, thank you so much to those of you whove been following along on to the next! #328 #womensworkout #workoutmotivation #fitnessroutine #workoutchallange

♬ All Around the World(La La La) – R3hab / A Touch of Class

TikTok user Maddy Mathews couldn't have enough great things to say about completing the 3-2-8 challenge for 12 weeks. On her final day of the workout, she revealed in a video, "Now, your girl is strong; your girl is snatched … she is putting in work! Probably for the first time in my life, I am so proud of my body."

The post These Before & After Weight Loss Pics Prove the '3-2-8' Workout Works appeared first on Eat This Not That.

10 Resistance Band Exercises That Will Tone & Sculpt Your Entire Body

Anthony J. Yeung — Fri, 22 Dec 2023 12:00:45 +0000

Resistance bands are a sneaky good tool to help you transform your physique, which is why we have 10 of the best resistance band exercises to tone your body. But why are resistance bands "sneaky good?" They're an extremely underrated (and unassuming) tool to help you sculpt an amazing body and change your physique. Of course, they offer resistance so you challenge your muscles and get them to grow. But the unique thing is the "strength curve," which is a fancy way of saying that the resistance increases as the band stretches. This is an unbeatable way to train your explosiveness and power because you'll have to push or pull harder as you do each repetition. They can even help assist you if you struggle with an exercise because they give you a bit of support through the movement.

Finally, exercise bands come in all kinds of lengths and strengths so you can get the perfect resistance for your exercise or experience level. They're also super lightweight and tiny so you can easily pack them into your suitcase, backpack, or gym bag and get a great workout at your home, a hotel, a park, or any gym.

Below, you'll find 10 incredible resistance band exercises to tone your body. Feel free to add these to your routine or use them instead of your traditional barbell or dumbbell exercises to switch things up and develop more explosiveness!

Band Pushups, 4 sets, 12 reps

This list of resistance band exercises to tone your body kicks off with the band pushup. Using a resistance band is a great way to upgrade the traditional pushup. Not only does it help you build more strength in your upper body, but because it gets more challenging as you rise, it'll build more explosiveness.

With the resistance band in both hands, place the loop behind your back. Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and your hips in line with your shoulders. Lower yourself, and keep your elbows close to your body as you descend. Push up, and repeat.

Band Bent-Over Row, 4 sets, 12 reps

Almost everyone should do more pulling exercises for the upper body than pushing exercises. That's because exercise pulling exercises—like rows—strengthen the muscles in your upper back to help realign your posture and keep your shoulders happy.

Stand on a resistance band with your feet shoulder-width apart and with one end in each hand. Bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together, and row.

Band Squats, 4 sets, 10 reps

Next up on this list of resistance band exercises to tone your body is the band squat. Stand on one end of a resistance band with your feet shoulder-width apart with your toes slightly out, and hold the handles up by your shoulders. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart.

Band Good Morning, 4 sets, 10 reps

Trust me—if you're doing these correctly, there's nothing "good" about it. But even so, it's an incredible exercise that strengthens your glutes, hamstrings, and lower back.

Stand on one end of a band with your feet hip-width apart, and place the other end of the band behind your neck with the loop in front of your body. Push your hips backward with a slight knee bend, keep your back neutral, and descend until your torso is almost parallel to the ground. Drive through your heels and return to the start position.

Band Pull Aparts, 3 sets, 15 reps

Grab an exercise band about shoulder-width apart held at chest height. Keep your elbows locked. Start by squeezing your shoulder blades together, and pull the band apart until your arms open 180 degrees. Do not arch your back.

Band Assisted Pull-ups, 4 sets, AMAP (as many as possible)

Loop one end of an exercise band around a pull-up bar, and pull it through itself. Grab a pull-up bar with your palms facing away, and place your bent knees in the bottom loop of the band so it gives you support. Start by squeezing your shoulder blades together. Pull yourself up, and lead with your chest.

Band Bicep Curls, 3 sets, 20 to 30 reps

Stand on an exercise band, and grab the ends with your hands. Curl the bands without swinging your body or leaning backward.

Band Tricep Pulldowns, Sets: 3, Reps: 20 to 30 reps

Attach a light band to a sturdy overhead object, and grasp an end with both hands. Pin your upper arms at your sides, and extend your elbows to lockout.

Band Facepulls, Sets: 3, Reps: 15

Secure a resistance band to a sturdy pole ahead of you. Grab the ends of the band in each hand with your palms facing each other. Start the movement by squeezing your shoulder blades down and back. Pull the rope toward your chest. For more range of motion, attach two cable rope attachments to the machine, and hold one rope in each hand

Band Pallof Press, Sets: 3, Reps: 10 each direction (with 3-second pause)

This list of resistance band exercises to tone your body wraps up with the band Pallof press. Secure an exercise band to chest height. While facing perpendicular to the band's anchor point, grab the band with both hands, and hold it at your chest. Brace your core, and squeeze your glutes. Push the band straight forward, and hold for three seconds. Bring it back to your chest, and repeat. Then, switch sides and repeat.

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The #1 Daily Workout To Help You Melt Fat & Build Muscle

Anthony J. Yeung — Fri, 22 Dec 2023 11:00:04 +0000

If you want to transform your body as fast and effectively as possible, there are some key things to know. First, aim to slash fat by burning calories through exercise and reducing your caloric intake with a healthy diet. Second, build muscle mass through resistance training, which increases your metabolism and improves your physique so you get leaner, sculpted, and toned. Last but not least, you must be consistent. At the end of the day, it doesn't matter how good your workout is; if you don't do it regularly, you just won't see any results. That's where this #1 daily workout to melt fat and build muscle comes in clutch.

If you ask most people, they struggle with consistency. However, this daily workout will seamlessly propel you toward your health and fitness goals. It's a remarkably simple routine that targets all the muscles in your body for faster benefits. It also improves several neglected areas of your body so you feel better overall. On top of that, it's not too taxing on your body so you won't be exhausted after your first day. That being said, we do still recommend taking one or two days off each week to let your body and mind recover. (On your off day, you can do something gentle like take a walk, stretch, or do yoga just to get the blood flowing.)

So read on to learn all about the #1 daily workout to melt fat and build muscle. And when you're finished, be sure to check out 9 Lazy Ways to Lose Weight All Month Long.

Hip Bridges, Sets: 3, Reps: 8

Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.

Reverse Lunges with Reciprocal Reach, Sets: 3, Reps: 6 each leg

Shift your weight to your left leg, and take a step back with your right leg so that, at the bottom, your shoulders, hips, and back knee make a straight line from top to bottom. As you step backward, reach forward slightly with your right shoulder and arm, and also reach your left hand toward your left "back pocket." Keep your head facing straight ahead and your knee pointing forward, not twisting to the side. Pull yourself back up with your left leg and then alternate sides.

Wall Slides, Sets: 3, Reps: 10

Stand with your head, shoulders, and glutes against a wall. Press your forearms flush against the wall. (There should be no space between your skin and the wall). Squeeze your glutes, and press your lower back against the wall while sliding your forearms up and down the wall.

Pushup Plus, Sets: 3, Reps: 5

Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don't let your hips sag. Squeeze your shoulder blades together, lower yourself, and keep your elbows close to your body as you descend. Push back up. At the top, push yourself up even further by spreading your shoulder blades away from each other. Repeat.

Band Pullapart, Sets: 3, Reps: 10

Dead Bugs, Sets: 2, Reps: 5 each side

Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground, and exhaling all of your air. Switch sides and repeat.

Bear Crawl, Sets: 2, Reps: 10 yards

This daily workout to melt fat and build muscle wraps up with the bear crawl. Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up.

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