3 common beginner workout mistakes — and how to stay on track

Good for you for taking action and starting a workout program! Now the real work begins. If you’ve done even a little research you’re probably more than confused at this point.

I’m about to help you cut through the noise by clearing up some of the biggest mistakes beginners make.

1. You try to spot reduce

Pumping out hundreds of crunches — or even hours of planks — won’t give you a flat stomach if your diet isn’t on track. You simply can’t make one area of your body smaller on its own. But you can make your entire body smaller by cutting back on calories and losing weight all over. So plan on a total body workout that includes all your muscles in addition to your favorite ab exercises. (You can find plenty of those here.)

2. You only do cardio

Doing only cardio to lose weight defeats your goal of having a fit body. You may lose weight but you’ll also lose a lot of muscle if you’re not doing any strength training along with it. Contrary to what you might think, strength training doesn't have to be repetitive weight lifting at the gym — there are plenty of at-home workouts that build muscle and you can do whenever works best for your schedule. For one week, aim to fit in three to five sessions of cardio plus two to three strength training workouts for a lean, toned (not flabby!) body.

3. You work out only to lose weight

It’s fine to have a weight loss goal, but if that's the only reason you start exercising, what will motivate you after you lose the weight? You need something to keep you going you every day, since results won’t show up on the scale very quickly. Make a list of the reasons why you want to get in shape. Include goals like, “I’ll feel stronger,” “I want to be able to walk up a flight of stairs easily” or “Carry my kids around without back pain.” Those are incentives that never get old.

These tips should help you get on the right foot. Now go get started!
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Hula hooping workout: exercises to get a flat tum from home

Hula hooping fans include everyone from Lucy Mecklenburgh and Kelly Brook to Kelly Osbourne, Beyoncé and even Michelle Obama. Closer's Roxanne Ridge, who is a qualified HulatFit® instructor, gives the lowdown and explains how you can make this new fitness craze work for you from the comfort of your own home

Hula hooping fans include everyone from Lucy Mecklenburgh and Kelly Brook to Kelly Osbourne, Beyoncé and even Michelle Obama. Closer's Roxanne Ridge, who's a qualified HulatFit® instructor, gives the lowdown and explains how you can make this new fitness craze work for you from the comfort of your own home

Why hula?
Aside from it being a seriously fun way to work out, hula hooping can improve your coordination skills, strength in the abs, obliques, glutes and thighs – and if you're using a heavy weighted hoop, you can reshape and tone all the right places.

A recent study found that hooping can burn around 210 calories in 20 mins, but depending on how hard you work, you can burn anything from 7 calories a minute upwards! Try for 10 minutes a day – Kelly O says she does five mins in the morning, five in the evening – and you'll really start to notice a difference. If you do a fast-paced, high-intensity HulatFit® workout for 10-20 minutes a day, for about 4-6 weeks, you'll start to see the benefits and get a flat tum!


Where can you find a hoop?
The bigger the hoop, the easier it is to spin it around your body. You need to find a hoop that comes up to your belly button if the edge is placed on the floor. There are two types of hoops you can choose:

1) Weighed hoops are best used for resistance and development of core muscle strength (and  great if you want to do moves such as squatting with the hoop or bicep curls). HulatFit® recommends using the Pro Fitness Weighted Hula Hoop. Find in Argos for £14.99.

2) Non-weighted hoops are great for beginners. Try a 25mm, 40inch diameter hoop for hooping round the waist and a 20mm 35-40inch hoop for hooping on the arms or other body parts (or fast hooping round the waist). To order a hoop, visit www.hulafit.com.


The 3 steps to hooping…
1) Get the position right. Hold the hoop horizontal at waist height with both hands holding the hoop, either side of your torso. Keep the hoop pressed against your lower back and your feet hip-width apart, with one foot slightly in front of the other. Maintain a slight bend in the knees.

2) Rock the hoop from side to side in your hands then, when you're ready, give the hoop solid spin in one direction (you'll quite easily work out what your natural direction is) around your waist.

3) Engage your core and move your waist forwards and backwards. As your hoop passes your abdomen, "push" it against the hoop. If it starts to fall, bend at the knee and drop your hips below the hoop to scoop it back up to your waist, continuously using your stomach to keep it going.


Mastered that? Try these four easy moves to get your middle super-toned…

BEANPOLE
Bring your feet together and raise your arms above your head with your hands held together, while pulsing the hoop around your waist. Maintain for a minute, then bring it back to your waist for regular hooping, before repeating again three times.

The benefits? An intense core workout.



TIP TOES
Get the hoop going around your waist, keep your core tight, stand on to your tip toes and continue to hoop as you would if your feet were flat on the ground. Repeat five times, coming back to regular hooping inbetween.

The benefits? Keep this up and you'll get abs of steel.

WIDE SQUATS
Stand with your feet parallel and shoulder-distance apart with your feet pointing diagonally out. Keep the hoop spinning around your waist and gently bend your knees, pushing your bum down and back (ensure your knees don't go over the toes and the back is straight). Repeat five times for 30 seconds a time, coming back to regular hooping in-between as a 'rest.' The benefits? This will work your quads, hamstrings and glutes.



THE MILEY TWERK!
Get the hooping spinning round your waist, then start leaning forward and pushing your bottom into the air, bouncing up and down on your feet. The hoop should be isolating around your waist at a diagonal slant. The challenge is to stop the hoop sloping off to the left or right – practice makes perfect and, in the meantime, you'll be giving your abs a great workout.

The benefits? Fab for the abs.


http://www.closeronline.co.uk/2015/02/hula-hooping-workout-exercises-to-get-a-flat-tum-from-home#.VOL7C0r5d0s
https://homeworkouttraining.wordpress.com/2015/02/17/fit-fabulous/
https://fullbodyworkoutrountinesforweightloss.wordpress.com/2015/02/17/do-treadmill-desks-really-work-not-as-well-as-we-hoped-they-do-unfortunately/
https://kettlebellmusclebuildingworkoutroutines.wordpress.com/2015/02/17/fitness-blog-getting-back-into-your-routine/
https://celebrityandbowflexworkoutroutines.wordpress.com/2015/02/17/inspirational-story-of-the-day-how-a-woman-overcame-her-exercise-addiction/

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When the weather doesn’t cooperate, adjust your workout routine

Clients and group fitness instructors alike have routines when it comes to workouts and teaching classes. They are hard to break. In some cases, they are even set in stone.

But when you live and teach BodyPump in the Northeast, there is that one obstacle that blocks your path: Mother Nature. And she is expected to be an obstacle over the next few days, with a potentially historic blizzard heading for New England.

She can be a real pain in the neck. Thanks to Mother Nature, I sat in the Portland jetport impatiently waiting for my delayed flight to take off to Orlando for that mega quarterly workshop in 2013. A pre-Christmas snowstorm later that year marked the only time in my group fitness career I only had one participant in class. An ice storm last winter nearly hindered my club’s January launch, but the room was packed anyways.

It’s easy to get frustrated when the occasional Nor’Easter shuts down group fitness classes for a day or closes your gym early. But that doesn’t mean you can’t adjust your training plan and get a workout in.

An example: On Thanksgiving morning, I couldn’t get out of my driveway after a late-fall storm dumped more than a foot of snow on my hometown, and I was fuming because I had a push-up challenge to finish. I went to one of my spare bedrooms and took that aggression out of the rest of the push-up challenge, and annihilated my goal of 10,000 between the start of November and the first of three Thanksgiving dinners I had.

You don’t need much to get a workout in at home. In a lot of cases, a resistance tube or a medicine ball are inexpensive yet useful pieces of equipment. A resistance tube can be used to work your core, arms, shoulders, and even your legs. Medicine balls are great for core and leg workouts, particularly a press squat. All you do is hold the ball at the center of your chest, sink into a squat and as you push up, drive the ball upward. Similar to the top phase of the clean and press.

Speaking of core, you don’t need any sort of equipment to give your abs a good, solid crunch. So long as you have a yoga mat – if not, go to a room in your home that is carpeted – you can get in 30 to 45 minutes of ab work. Planks, leg extensions, side-crunches, cross-crawls, those are all exercises you can easily fit into a short ab workout. If you’re a CXWorx instructor, pop in your current or one of your past releases into your DVD player or laptop. There’s a good chance you have a tube that you can use, and even if you don’t have a plate or dumbbell, use the aforementioned medicine ball.

So even though your personal trainer or Les Mills instructor may cancel a class or workout, or even if your gym closes early and the roads are hazardous, remember that you don’t have to go to the gym to get a successful workout in. If you have to adjust your routine a bit because of a snowstorm, that’s OK. I’ve had to do it myself. We’ve all had to. Just try and keep that focus on your long-term goals. Don’t let a stinkin’ snowstorm throw you off course!

Source : http://getpumpedwithryan.bangordailynews.com/2015/01/26/group-fitness/when-the-weather-doesnt-cooperate-adjust-your-workout-routine/