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HOW TO DO IT: Assume a bent-knee push-up position with your hands underneath your shoulders and your knees bent at 90-degrees, feet underneath hips. Step your left hand and your right foot forward and continue to crawl forward so that your opposite hand and foot are moving together. Repeat for 30 to 60 seconds. Start with smaller, slower steps and gradually increase the speed and distance traveled per step over time.
HOW TO DO IT: Assume a staggered squat position with your right leg forward (heel flat) and your left leg staggered behind on its toes, so that the front of your foot is aligned with your right heel. Push your hips back and down as far as you can while staying upright throughout the movement. Walk forwards taking short, choppy steps for 30 to 60 seconds.
You've cut your cancer risk. In a study of more than 14,800 women, those who had the highest levels of aerobic fitness were 55 percent less likely to die from breast cancer than those who were sedentary. Women considered moderately fit had about a 33 percent lower risk of developing the disease. Exercise may also help protect against endometrial, lung, and ovarian cancer, researchers say.
Additionally, make sure you stay active and keep moving to get your cardio up. When working out, focus on bigger muscle groups like the quads, glutes, back, and chest, rather than the smaller muscles like the triceps, or biceps. This will lead to a higher expenditure of energy, which will, in turn, lead to increased fat loss. Once you’ve achieved your desired approximate silhouette, the tips below will help refine your shape further.
The body uses both carbohydrates and fats as energy sources. But after consistent aerobic exercise training, the body gets better at burning fat, which requires a lot of oxygen to convert it into energy. “One of the benefits of exercise training is that our cardiovascular system gets stronger and better at delivering oxygen, so we are able to metabolize more fat as an energy source,” Hackney says. As a result, your fat cells—which produce the substances responsible for chronic low-grade inflammation—shrink, and so does inflammation.
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Science is also showing that even short bursts of exercise can have a significant impact on your brain function in the short term. A study published in January 2018 in the journal Neuropsychologia found that when participants cycled for 10 minutes (either moderately or vigorously) on a stationary bike, their measured reaction times to a cognitively demanding task were significantly more accurate and faster than when they did the task after not doing any physical activity, meaning their attention was sharper.
Ah, the push-up. While lunges are a unilateral exercise, push-ups are a compound exercise. Compound exercises use several muscle groups at once. This classic move engages your core, biceps, triceps, deltoids, and lower body—and that’s just to keep you stabilized. Using this many muscle groups at once causes your heart to work harder to get oxygen-rich blood to your muscles. So, in short, push-ups can also be a form of cardiovascular exercise that increases heart health.
To perform reverse curls you will need a barbell with weight, enough to provide a challenging workout but not so much that you can’t complete a third set. Hold the bar at your waist in an overhand grip with your feet about shoulder-width apart; this is your starting position. Then you simply perform your basic curl exercise, flexing your muscles to lift the bar to shoulder level and return to starting position.
In a nutshell, spot reducing doesn’t work. So before it gets you down, just know that this is not a realistic approach for anyone. Spot reduction is a big misconception that still incorrectly holds precedence out there in the world of fitness, but here at 8fit we’re all about the science, and science tells us loud and clear that you can’t pick a spot on your body and work the fat away. The reason for this is that fat cells are stored all over the body, and where it seems like the fat cells gather/congregate is often due to genetics.
Not feeling up to heavy lifting? Try doing more reps at a lower weight instead and you’ll be kissing that arm fat goodbye in no time. Researchers at Canada’s McMaster University studied a group of 20-something men over a 12-week period, with half the study subjects lifting heavy weight and doing low reps, and another group lifting lighter weights for higher reps. The Journal of Applied Physiology study found that both groups increased their strength and muscle size by approximately the same amount, so if you’re relatively new to lifting or don’t feel up to hitting the heavy weights just yet, don’t worry; lighter lifts will still help you ditch the fat while gaining muscle tone.