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Le Finistère c’est aussi les iles : Glénan, Molène, Ouessant, Sein… Ici l’ile de Batz et son...
Toodle, a two word doodle.
Active Volcano
Toodle Suggestion brought to you by: Alex
This is how I feel when I post things to the Internet
What? I like Pitch Perfect.
OMG GOD! SOLANGE KILLED IT!
AFRO + DRESS + NATURAL BEAUTY = ABSOLUTLY EFFING STUNNINGNESS
“A Collection: Exotic Fruit”, acrylic gouache on paper
A Collection is a year-long series of small gridded paintings updated bimonthly. If...
Delicious raw, vegan tarts made entirely of fruit!
This post has been featured on a 1000notes.com blog.
Sandbag workout with tutorial to make your own sandbag
Source: November issue of Oyxgen Magazine
Stacking Plank Push-up to add to your push-up variation repertoire
Source: April issue of Oxygen Magazine
Spine stretch
Our spine consists of vertebrae and sponge-like discs. Gravity causes the discs to lose moisture throughout the day, resulting in a daily height loss of up to 1 to 2 cm (1/2” - 3/4”)! The moisture returns to the discs overnight, but not 100%. Over a lifetime, a person can permanently lose between 1 to 5 cm (1/2” - 2”) in height!
Many weight training moves (like squats & deadlifts for example) put a lot of additional pressure on the spine. Hanging from a pullup bar for at least 30 seconds is a fantastic stretch to help decompress your spine after an heavy weight-training session.
If i want to lose a couple pounds, should i be doing weightlifting at all? I'm really afraid to do stuff with weights even if they are light because i do not want to gain weight!! I currently do about an hour of cardio 4-5 days a week, but its not really working to lose weight anymore. What should i be doing?
Hi Audrey,
Yes, you should definitely be lifting weight, unless you’re still very young and growing. [If you’re still in the middle of puberty and experiencing rapid growth, you don’t want to be lifting heavy weight but you can still do basic body weight exercises (push-ups, lunges) to do some kind of resistance training.]
Gaining weight by gaining lean muscle mass is actually a good thing, look:
This photo is taken from this blogpost by Chichi from Fitvillains about the numbers on the scale: “Muscle is more dense than fat: pound for pound it takes up less room. You can lose fat & inches without the scale moving. You can get the body you want without losing weight.”
Her entire post is here: http://fitvillains.tumblr.com/post/18076332857/for-those-of-you-who-are-still-putting-more
A very quick workout: 4 exercises, 3 rounds, no rest
- squat press, 8 to 12 reps
- dumbbell bent over row, 8 to 12 reps
- dumbbell bench press, 8 to 12 reps
- standing biceps curls, 8 to 12 reps
I didn’t go to the gym after work today so I did this circuit at home with 6 kilo (13 lb) dumbbells.
Jackie Warner’s 30-Minute Power Circuit
Do this circuit 2-3 times without resting, 12 to 20 repetitions per exercise:
Reverse presses: lying on back, hold dumbbells, knuckles facing front, arms at a 90 degree angle, slowly bring weight down to chest and press upward, fully extending arms and squeezing pectoral muscles.
Renegades: start off in a push-up position, holding dumbbells, perform a push-up, then go right into an alternating row, arm bent and pulling elbow up.
Sissy squats: place two dumbbells under heels and lower into squat position, knees over ankles and body-weight shifted back.
Deep front lunges: lunge on leg forward and deep, so that chest is resting on quad and back knee is almost touching ground.
Wide dumbbell pull: Bend over, back arched, holding dumbbells ‘knuckles forward’ and arms straight. Bring dumbbells up in a wide rowing motion, squeezing your shoulder blades together.
Dumbbell pullover: lying down, hold dumbbells together. With elbows slightly bent, slowly lower dumbbells behind your head, almost touching ground, then bring back so arms are straight over your chest.
Front squats: holding dumbbells in front of your chest, deep squat down low.
Hindu squats: Legs spread more than shoulder-width apart, holding dumbbells, squat down and touch dumbbells to back of heel.
Abducts: Lie down on your side, then stack your feet one on top of the other and raise up on your hand so that you are in a side-plank position. Slowly lower your hip toward floor, then raise as high as you can.
Twisting sit-ups: with heels to floor and knees slightly bent in a seated position, hands behind your head, lower back as if you are doing a sit-up, but don’t touch the ground. Come up in a twisting motion, touching elbow to opposite knee.
Single-leg deadlifts: holding dumbbells, bent at the waist, lowering dumbbells to the ground while opposite leg raises behind you.
Reverse plank: lie down with your legs straight and raise up on your hands, keeping arms and body rigid, lower your butt towards the floor and raise as high as you can.
22 Minute Body Blast
- 1 min squat jacks
- 30 sec high plank fly right side / 30 sec left side
- 1 min dumbbell squats
- 30 sec stationery lunge + side raise right side / 30 sec left side
- 1 min 4 knees to triceps + push up
Repeat circuit 3 times.
“Rest and recovery are the best supplements on the market.”
LL Cool J’s Platinum Workout
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