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Michelle Spindler

5 Beastly Arm Routines

Posted on by Michelle Spindler
Who knows arm training better than the experts in the Bodybuilding.com forums? Five posters have shared biceps and triceps regimens that can make your pipes professional grade!

When your wimpy cousin—or granny, or anyone else—asks you to flex your muscles, which muscle do you choose? Of course, you whip that elbow up, crank your pumped biceps for all they’re worth, and growl like a beast from some medieval dungeon. Or do you? If you don’t have the size, shape, or confidence you want in your biceps, then do something about it! Train to gain, eat to grow, and commit to the iron lifestyle. If you make training part of your existence, you can’t help but transform. Adopt the mantra “I lift, ergo I am,” and you will see results. Use these five tried-and-true workouts from Bodybuilding.com’s hallowed forums to build strength and size in your favorite muscles. Follow the path others have forged, and you won’t get lost. There are a lot of exercises in this stack you may not be familiar with, so be sure to consult the Exercise Database, for safety and instruction, and to avoid looking the fool in the weight room.

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15 Weird but Amazing Fitness Records You Have to See to Believe

Posted on by Michelle Spindler

Amongst Guiness Record holders like the man with the 32-foot fingernails and the woman with more than 4,000 piercings, the men and women pulling off extreme feats of endurance, stamina, and strength deserve some props too. We searched for some of the most astonishing fitness achievements—some amazing, some weird, and some just pretty silly. And you’ve probably never heard of any of them. (Note: All records are recognized by Guinness World Records.) To read more click here!

The Surprising Benefits of Working Out at Night

Posted on by Michelle Spindler

In my 20s, I was all about heading out to the clubs on Friday nights. But instead of strapping on stilettos, I was lacing up my cross-trainers and hitting another kind of club—the health club. That’s right, I was one of those poor saps you see through the gym window, sweating through a workout while everyone else headed to a bar, the movies, or a restaurant. People strolling by probably felt sorry for me. But here’s the truth: I loved it. My evening sweat fests were not only some of the most intense workouts I’ve ever done, they were also the most fun. But what about all the dire research warning against evening exercise? Maybe you’ve heard that p.m. sweat sessions could bring on insomnia. Or that evening exercisers are less likely to stick with a workout routine. (Hey, at the end of a long workday, TV can be more tempting than the treadmill.) But I maintain that if you do the right workout, it’s way more entertaining than back-to-back episodes ofScandal and How To Get Away With Murder. (Sorry, Shonda!) Turning down karaoke for kickboxing hasn’t always been my M.O. though. I adopted this routine because it was simply the only time that exercise fit into my schedule. But once I realized all the amazing perks of nighttime workouts (including the crazy group of night owls that became my close friends), I was hooked. If you’ve got your morning mojo working for you, by all means keep up your a.m. exercise. But for those of us that dread waking up at the crack of dawn and naturally have more energy at night, here are 12 great reasons to join The Society of Evening Exercisers. (Membership has its privileges!) To read more click here!

The Quick and Dirty Upper Body Workout

Posted on by Michelle Spindler

Some fitness fads come and go (we see you, Shake Weight), but others, like yoga or Pilates, aren’t going away anytime soon. Another trend that’s definitely here to stay? High-intensity interval training, or HIIT, which involves short bouts of extreme effort alternated with periods of rest. “HIIT workouts are quick and dirty, never lasting more than 30 minutes including a warm-up and short cool-down,” explains Gina Harney, certified personal trainer and creator of Fitnessista.com. “You’re working as hard as possible for a short amount of time and then reaping the rewards throughout the day.” While there’s no such thing as a fitness miracle, HIIT workouts come pretty darn close. Research suggests that HIIT can super-charge fat burning , boost metabolism , and improve cardiovascular fitness . Plus, the vigorous nature of HIIT ensures you’ll continue to torch even more calories for hours after your workout ends. Bottom line: HIIT is quick, effective, and the perfect way to train for anyone who’s short on time and wants to see results stat. (And who isn’t and doesn’t?) Intrigued? Get started with this exclusive upper-body workout from Harney’s new book HIIT It! In less than 30 minutes, these highly effective circuits will target and strengthen every muscle above your waist. All you need is a set of medium-weight dumbbells and your own bodyweight. To warm up, perform 5 minutes of moderate cardio (such as jogging, jumping rope, or cycling). Complete 3 rounds of circuit 1, then rest for 30 seconds to 1 minute. Boost your heart rate again by running or walking 1/4 mile. Then complete 3 rounds of circuit 2, followed by a cool-down stretch—and you’re done. To read more click here!

Th Best Yoga Workout For Your Abs

Posted on by Michelle Spindler

lexibility, relaxation, less stress—even if you’ve never stepped foot in a yoga studio, you’ve probably heard all about the mind-body benefits of a regularyoga practice. But before any of you type-A personalities go straight for the sweaty strength workout, we have one more surprising perk to add to the list: stronger abs. It’s true: Getting your “om” on will help fire up your core and hone in on those hard-to-reach stomach muscles. In this simple routine that takes less than 15 minutes to complete, yoga instructor Brett Larkinproves how yoga can seriously tone your core through a sequence of balances, planks, and static holds. (Yes, you can get stronger without even moving a muscle.) Grab a mat—no other equipment necessary—and get ready to feel the burn, from your upper abs to the lowest, deepest muscles in your core. You’ll use your breath to focus on drawing your abs in, since staying in control is better than making big movements here. By the end of this sequence, your mind may feel more centered and calm, but your abs will be begging for mercy. To read more click here!

How Long Does it Take to Lose Your Muscle Mass?

Posted on by Michelle Spindler

Don’t let anybody tell you different—everyone has skipped a workout at some point. At Greatist, we’re firm believers in cutting yourself some slack and taking time off from exercise when you need to. But we also know how easily three days off can snowball into six, then 10. Before you know it, you’re asking that question we’ve all asked when the gym feels like a distant memory: How long does it take to lose my fitness? First, it’s important to remember that taking time off now and again is a good thing—exercise inflicts a degree of stress on the body, and any good workout program includes a heck of a lot of rest days, especially if the exercise is very intense. And there’s a benefit to both “active recovery” and complete rest. That said, “use it or lose it” is pretty much the rule. But exactly how much fitness you’ll “lose” depends on the length of your break and how fit you were to begin with. To read more click here!

21 Reasons The Treadmill Does Not Suck

Posted on by Michelle Spindler

Runners, why the treadmill hate? In a recent issue of Runner’s World, editors confessed they had to bribe people with swag like GPS watches to test top-of-the-line treadmills for an annual review. Polling their audience for treadmill nicknames got it no love, either. Readers dubbed it “better than nothing,” “that thing,” and “Satan’s conveyor belt.” Ouch! Well, allow us to defend this underrated piece of machinery, because there are several science-backed reasons the ‘mill is the best place to run—especially when bouncing back from injury or avoiding one altogether. For starters, the belt assists with leg turnover (a.k.a. how many strides you take per minute), making it the ultimate training ground for speed work. In fact, one study shows more leg turnover lessens the impact running has on your joints. And the base of a treadmill has more give compared to a sidewalk, meaning even less impact on your body: Outdoors, you’re literally pounding the pavement, which leads to a high injury rate (estimated at 66 percent annually). The trusty treadmill is a safer spot to satisfy that need for speed. High-end models add even more shock-absorption, but the ultimate in low-impact running are anti-gravity treadmills. These don’t require blasting off to outer space, just a hop on the latest AlterG ’mill. It’s the perfect training tool for injured athletes thanks to its ability to suspend your bodyweight and any impact on joints. Cutting-edge features on other models include sensors that count your stride or a heart rate cruise control that adjusts your speed and incline to keep your heart thumping at a certain number. All this is proof that treadmills continue to get tricked out with more and more awesomeness. So that’s the scientific reason to hop on that rotating belt, but there are plenty of practical and emotional incentives too! Here are our top 21 reasons to race in place and give the treadmill some much-deserved love. 1. You can run rain or shin To read more click here!

7 Signs to Tell if You Are Over Training

Posted on by Michelle Spindler

If you’re in the middle of a vigorous training program, you can’t afford to be sidelined by injury, pain and fatigue. However, if you’re not careful, you may overwork your body and fall victim to a range of symptoms that may stop your training routine in its tracks. Keep your eyes open for these 7 signs of overtraining to avoid interrupting your progress while you recover from your injuries. To read more click here!

5 Ways to Get More Water Into Your Diet

Posted on by Michelle Spindler

We all know that we should be drinking more water for optimal health. The health benefits of incorporating more water into our diets are proven and include everything from boosting energy, weight loss and the immune system to preventing fatigue, constipation, cramps and sprains. But the recommended eight glasses of eight ounces of water a day often times just doesn’t seem doable. There’s only so much time in a day and consuming that much water can often feel overwhelming. And what about those who don’t really like water and crave other beverages instead throughout the day? Below are some practical and creative ways you can get more water into your diet. To read more click here!

10 Body Sculpting Exercises You Can Do While Watching TV

Posted on by Michelle Spindler

Carving out time to drive to the gym and sweat for an hour is hard, especially when the choice is between that and your favorite TV show. With this workout, you don’t have to choose! The easiest way to sneak in your next bout of exercise is to try out these exercises during the commercial breaks. Who knows, this workout might even begin to replace those salty or sweet treats while lounging on your comfy sofa. At the very least, it’s a great way to get your blood pumping while you distract yourself with some entertaining television. To read more click here!

10 Dynamic Warm Up Exercises to Prime You For Your Workout

Posted on by Michelle Spindler

Let’s just go ahead and say it: Nobody likes warming up. It’s that awkward period of time between arriving at the gym and starting the workout you actually want to do. It’s often somewhat boring and time-consuming and not nearly as “intense” as you want your workout to be, but it’s incredibly important. In fact, the warm-up is probably the most overlooked aspect of just about everyone’s training regimen. For example, I made a recent trip to a larger corporate gym, and over the course of 90 minutes, I didn’t see a single person warm up. Here’s what the normal routine looked like: 1. Enter the gym and assess surroundings. 2. Walk around for a bit listening to music or chatting with people. 3. Head straight to the dumbbell rack or bench. 4. Do a couple of toe touches and arm swings. 5. Start throwing weight around. We all laugh because we’ve either seen it or done it ourselves, but the warm-up actually serves a crucial purpose. To read more click here!

13 Reasons You’re Not Losing Weight… Even After Cutting Carbs

Posted on by Michelle Spindler

f you want to lose weight and get healthy, low-carb is the way to go. After more than two decades as a weight-loss transformation expert, I can tell you that there’s no more effective way to take off pounds. Yet, embarking on a low carb journey can be tough, especially when you don’t see that extra weight coming off right away. I often receive emails from patients who say, “I feel good, but I’m not losing any weight! What’s up with that?” If you’re experiencing the same frustration, know this: When your body gets totally healthy and you ditch the sugary high-carb foods that cause blood sugar swings, inflammation and gut damage, you willeventually begin to lose weight naturally. You just need to give your body time to flip its fat-burning switch to “on” so you become a natural fat burner. The magic will happen! In the meantime, if you’ve been eating low-carb for a while and feel you still haven’t “taken off,” here are some troubleshooting tips. The first tips focus on what you’re eating, and the last few are all about your lifestyle. To read more click here!