Ready for some fitness QA? Let's pump it up!
Q: I'm thinking about all the holiday parties coming up and wondering how I'll ever fit into my little black dress. Any suggestions for slimming down this season?
A: The good news is that you don't have to live with holiday love handles. All you need is a little determination and a little forward thinking - along with some helpful advice.
First, you will want to set your exercise goals. Aim for at least 30 minutes of cardiovascular activity on most days of the week. The key is to make realistic goals and to stick with them. So, if you miss a workout during the week, be sure to make up for it on the weekend when you have more time.
You will also want to keep your nutrition in check. If you can, track your calories. Keep a log of all the foods you eat, while paying special attention to the carbs, fats, and protein they contain. If that doesn't work, then simply opt for a nutrient-dense, whole-food diet that keeps you full and energized. Also try using smaller plates so that you automatically eat smaller portions without feeling deprived. And remember: start early! The more time you give yourself, the better your results will be!
Q: My triceps are not toned enough! What are some good tricep exercises for women?
A: Tricep kick-backs and chair-dips are two of the best exercises that women (and men!) can do for their triceps. Plus, these exercises only require a pair of dumbbells or a chair to complete, so there is no need to worry about expensive equipment!
To perform a tricep kick-back, start by planting your feet hip-width apart and bending forward at the waist.
Then, with one dumbbell in each hand, position your arms so that your forearms and upper arms create a 90-degree angle. Your back should be straight and your upper arms should be held close to your body. At this point, you will want to extend your forearms back until your arms are straight. Hold this position for a few seconds and squeeze your triceps. Release slowly and continue for another 12 to 15 repetitions.
To perform a chair-dip, start by sitting on a chair or bench. While seated, place your hands on the edge of the seat with your palms facing downward and your knuckles facing forward.
Make sure that the bench or chair is sturdy enough to support you. Once you have a firm grip, then shift yourself forward until you are no longer sitting on the chair and are instead using your arms to support your weight. Find your balance and slowly lower yourself down until your arms create a 90-degree angle. Hold that position for one second and then raise yourself up again, focusing on your tricep muscles. Repeat this movement another 12 to 15 times.
Shaun Karp is a certified personal trainer in North Vancouver. For further information call 604-420-7800 or visit www.karpfitness.com.
