To achieve your weight loss goals, you must obtain a caloric deficit. A consistent commitment to an exercise program is required to reach this goal. Dr. Mark Anshel, author of "Applied Exercise Psychology," says that boredom with an exercise program could be a significant barrier to exercise participation. Make your gym workout program more effective and more fun by focusing on a variety of large muscle groups in a single session, complete three sets and 12 to 15 repetitions of each exercise.
Squat Curl Press
Stand with your feet slightly wider than hip-width apart. Hold two dumbbells in your hands. Start with a weight that you think you can lift enough times to make a few sets. Lower your hips toward the floor to squat. Once your thighs are almost parallel to the floor, firm your abdominals and squeeze your buttocks to stand. As you are moving to the standing position, align your palms to face each other and bend your elbows to bring the dumbbells closer to your chest. Once standing, straighten your arms toward the ceiling. Return to the starting position and repeat.
Partner Medicine Ball Pass
Use a medicine ball that is less than 10 percent of your body weight. Start in a squatted position, with feet slightly wider than hip-width apart. Your thighs should almost be parallel to the floor. Hold the medicine ball close to your chest. Exhale as you pass the medicine ball. Firm your thighs, buttocks and abdominals to straighten your arms and generate the force required for a successful pass. Continue passing the medicine ball to each other for 10 to 15 repetitions. Engage your abdominals, buttocks and thighs to remain stable and strong as you receive the medicine ball. Modify the intensity and speed of the exercise by adjusting the distance between you and your partner.
Alternating Step Up
Stand facing a small step or bench. Place your right foot on the bench. Press firmly through the heel and ball of your right foot to firm your buttocks and straighten your right leg. Let your left foot rest on the bench for a moment and then slowly bend your right knee. Firm your buttocks to release the left foot to the floor. Repeat on the other side.
Cable Wide Grip Row
Sit in the machine with an upright spine and your abdominals firm. Choose a cable row machine that has two detachable handles that can move independently of each other. Turn your palms to face the floor for a wide grip. Draw your shoulder blades toward each other as you extend your elbows toward the side of the room, and then draw your shoulder blades into the upper back as you take your elbows to the wall behind you. Straighten your arms and repeat. Draw your shoulders away from your ears during the entire exercise to avoid strain of the upper trapezius, located at the base of the neck, and isolate the upper back muscles responsible for drawing the shoulder blades toward each other.
References
- "Applied Exercise Psychology: A Practitioner's Guide to Improving Client Health and Fitness"; Dr. Mark H. Anshel, Ph.D.; 2006
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
- "Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults"; American College of Sports Medicine; 2009
- "Journal of Applied Physiology"; Fat Metabolism and Acute Resistance Exercise in Trained Men; Michael J. Ormsbee, et al; 2007
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