Diet Buzz: Fitness Quickie: Stronger in 3 Moves

Sunday, January 4, 2015

Fitness Quickie: Stronger in 3 Moves

Add this workout to your routine twice a week to build more muscle, fast.

You can tone up in just a few moves when you use the right ones. In a study in the Journal of Translational Medicine, when exercisers went from an eight-machine workout to just three, they increased their resting metabolism by 18 percent. The secret? They targeted large muscle groups with heavier weights and shorter recovery intervals.

TRY IT:

Choose the heaviest weights you can lift for 6 reps (try for 15 to 25 pounds).
Do 6 reps, rest for 20 seconds; then do 2 to 3 more.
Rest 20 seconds, then do a final 2 to 3.
Rest 2. minutes between moves.

1. GOBLET SQUAT
Hold one weight with both hands at chest level, elbows down, feet shoulder-width apart.
Squat low so butt is below knees.
Return to start.

2. DUMBBELL CHEST PRESS
Lie faceup on a bench, a weight in each hand in line with shoulders, palms facing toes.
Press arms straight up.
Return to start.

3. BENT-OVER ROW
Bend at waist with back flat, arms extended to floor, palms in.
Draw elbows up so dumbbells meet rib cage.
Return to start.

See more: The Ripple Effect »»

WHICH IS BETTER…WHICH IS WORSE...

Working out when you are sore or taking the day off?
HIT THE GYM.
Though it may seem counterintuitive, exercising with sore muscles actually speeds recovery. But this is not the time for CrossFit: Opt for gentle workouts that boost blood flow, like low-intensity cardio or yoga. This will send restorative oxygen and nutrient-rich blood to your muscles to encourage healing. That said, if you haven’t taken a rest day in weeks or are feeling mildly anxious or depressed, take the day off. These are symptoms of overtraining—and that you need a break.

Going to bed FULL or HUNGRY?
SKIP LATE-NIGHT MEALS.
Having too much food in your belly when you sleep is not only uncomfortable, it can also cause acid reflux. But hitting the sack with an empty stomach isn’t a good idea either, since low blood sugar levels can lead to nighttime awakenings. If your stomach is rumbling, have a small snack like almonds or yogurt. The protein will hold you over without disturbing your sleep.