The Speediest Way to Drop 10 Pounds
Johnnie WaltersOctober 18, 2011
Its tough to lose 10 pounds.
People try many different workout plans and diets to drop those unwanted pounds. Some take it to the extreme and starve themselves while others count calories each meal to get the job done. The Editors of Women’s Health have put together a workout plan in an effort to speed up your goal.
Check out the Editors of Women’s Health tips and workout plan:
Your secret weapon for breaking the double-digit weight-loss barrier? Strength training. Adding resistance builds muscle and helps you burn more calories during (and after!) your workout, says Tom Holland, author of Beat the Gym. In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.
What to Expect: For the best results, you will follow this metabolism-revving, total-body routine two or three times a week: Do 10 reps of each move, going from one exercise to the next with no rest; then take a one-minute break. Do three circuits total.
Dumbbell Squat to Overhead Press
Hold weights at your shoulders, elbows bent, feet hip-width apart. Bend your knees and lower until your thighs are nearly parallel to the floor. As you stand, press the weights overhead until your arms are straight. Return to start. That’s one rep.
Dumbbell Chest Press on Stability Ball
Grab a pair of dumbbells and position your upper back on a stability ball, knees bent 90 degrees, feet flat on the floor; hold the weights by your chest, elbows bent and palms facing forward. Press them toward the ceiling until your arms are straight, then lower back to start. That’s one rep.
Start in pushup position with your shins on a stability ball, your body forming a straight line from head to heels. Keeping your back flat, contract your abs and pull the ball toward you by bending your knees toward your chest. Pause, then return to start. That’s one rep.
Dumbbell Lunge with Biceps Curl
Holding dumbbells at your sides, step your left foot forward and bend your knees until your left thigh is nearly parallel to the floor. As you lunge, curl the weights in front of your chest, palms up. Reverse to return to start, then repeat with the right leg. That’s one rep.
Stability-Ball Hamstring Curl
Lie faceup with your calves on top of a stability ball, arms by your sides, palms up. Squeeze your glutes and raise your hips until your body forms a straight line from shoulders to heels. Bend your knees to roll the ball toward you until your feet are flat on the ball. Straighten your legs to roll the ball back, then lower your body to the floor. That’s one rep.
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