The Best Exercise EVER!

Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...

It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer. You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.


That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best. What makes an exercise the best? When deciding which exercises to include in your routine it is important to consider the type of movement involved.

The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn. Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement.


This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. What is a complex movement?A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise.

Let's compare a simple movement leg exercise with a complex movement leg exercise: The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.

Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement. How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.

Other ways to increase intensity: Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest. Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in. So what's the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.

In the World of Aristotle

The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you've lost all ground. Find an exercise program that you are able to consistently do and then stick with it. In the words of Aristotle, "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

THE ACTION TAKER IN YOU

Spring is here and that means one thing - it's time for spring cleaning. The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.

When things get this out of hand it's easy to just give up. Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair.


What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me. They've given up. Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.

Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be. The good news is that you aren't stuck. In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.

I know I'm making it sound easy, and when you approach it this way it is easy. Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out...

The Diet Dabbler --- You know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.

Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned. Maybe you can relate. The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.

The Action Taker ---You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.Guess what? Now that Action Taker is in maintenance mode-the best place to be.

They look great, they feel great, their cloths fit just right and they're loving every minute of it. Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong.

Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me. Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.

Get serious about your results and begin the last weight loss program that you'll ever do.

Contact me today to get started on a program that will deliver results.Then you can kick your diet dabbling days to the curb.

Your Local Fitness Expert, Laura Miranda

THROW AWAY YOUR SCALE

We spend so much time worrying about getting the number on the scale to drop that it's easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat --this isn't shown by the number on the scale. It's shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing!

JACK LALANNE REALLY ISN'T CRAZY

Three days ago the number one emailed article about fitness was The New York Times’ “The Art of the Pushup.” I have to say I was roped in after spotting the picture of Jack Lalanne, 93, in a red spandex onesy doing pushups on his fingertips. Can you blame me?

The article talked about how the simple little pushup is an ultimate measure of your body’s fitness. It states that that a 40 year old woman should be able to do 16 pushups and a 40 year old man should be able to pump out 27. Where do you stand on this scale?

I personally love the pushup for the same reason the NY Times’s sources are touting it as one of the best a total body exercises. With one simple move you are required to push the weight of your entire body up and down with your chest, shoulders and arms while keeping your core tight and legs stiff. Love it, cant get enough of them even in my own workouts.

If you can do about 20 regular oldschool pushups in about a minute, then I think you are ready to go to the next level. Here are some fun ways to “kick it up a notch” like Emeril.

Put both feet on a physio ball, both hands on the floor and pushup (see above pic.)
Try both feet on a bench with hands on the floor (decline pushup.)
Try one hand on a medicine ball the other on the floor, feet on the floor (stability pushup).
And the ultimate demonstration of super human strength, drumroll please… each hand on it's own large physio ball and feet on the floor. If you can do 5 or more pushups in this position, call me at (646)596-7638. I will train you for free for a week. Actually, you can train me at that point b/c you are more then likely in better shape than I am.

So in conclusion your gym teacher (and Jack Lalanne) had it right all of this time. Sticking with the basics really can yield the greatest results. Well, that and a great diet, dedication and tons of water. You didnt think I would let you off that easy, did you?

THE TEST OF TIME

Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!

New location just added -- BATTERY PARK

ADVENTURE BOOT CAMP COMES TO BATTERY PARK
I am pleased to announce that we are adding a new location starting this summer. Now the women of downtown NYC can enjoy boot camp just like the women of the upper east side.

The location will be the northernmost field of Battery Park between Warren and Chambers street. What better way to get in shape for the summer then exercising in the fresh air, under the blue sky while overlooking the water. It just doesn't get better then that!

CLICK HERE to sign up TODAY! or go to http://www.nycadventurebootcamp.com/

PERSONAL TRAINER on your ipod!

When you get to the gym do you get bored of the same elliptical and treadmill machines?

Do you cut your workout short b/c you don't know what to do on the machines?

.

Are you intimidated by the people that kn0w what they are doing with those dumbbells?

Well, if you are like most women that I come in contact with in thy gym you too have answered 'yes' to one or more of these questions. By now you know that weight training should be an essential part of your workout routine. So where do you start?

.

I want you to take a look at the programs that I have built for women just like you who either a)don't have time to research and learn the proper exercises, b)don't have the time or money to pay a personal trainer to kick their butt, c)need some spice in an otherwise stale workout routine.

All you do is download the program of your choice to your computer then upload them to your iPod (or Blackberry/Treo/Zune etc). What you instantly get is your own personal trainer right there with you at the gym. Just blast the music and you are ready to get rock.

.

Check out some of the graphics that will be taking you through your workout at lightening and heart pounding pace:

GET STARTED TODAY!!!

Are you making these DIET BLUNDERS?

SET GOALS
Many yo-yo dieters forget to start out with a plan before changing over to a healthy diet. Take the time to write out your Long Term Goal (lets say "lose 10 lbs in 5 weeks"). Then Break that into 5 short term goals (1 for each week.) Don't forget to accompany each one with 3 action steps that are specific enough to help you get there. REMEMBER: the phrase is not "Ready, SHOOT, Aim." You must know where you are going and how you are going to get there before you start.

BE PREPARED

"I had to grab some pizza on the way home b/c I had nothing in the house." After-thought meals while you are starving is the fastest way to pack on the Lbs. You must have lean meats, vegetables, fruit, whole wheat grains, etc. in stock at all times. Take the time on Sundays to go food shopping and follow that up with 20 extra minutes per day to pack a lunch. NOTHING GOOD FOR YOU ever comes out of that vending machine at work (except maybe water:)

EAT BREAKFAST

Skipping breakfast is the one habit across the board that is related to weight gain and weight retention. "But if i eat breakfast I am STARVING by 10:30am." EXACTLY!! This is what we want, this is your metabolism working in overdrive in your favor. You must feed the fire in the morning and shock your body out of the metabolism lock-down mode it has been on since you went to bed. Not eating sends the signal that your body wont be getting fuel for a while. SO....it stops burning calories and holds on to the sugar and fat that it has stored up. EAT breakfast to loose weight, got it?

EXERCISE

Changing your eating habits alone will never yield the results you are looking for (unless maybe you are 16.) The lean muscle mass you will gain from lifting weights is the key b/c you burn calories DURING the workout AND for the rest of the day (cardio and dieting alone will NEVER do that.) Not sure how to get started?

TRY THIS EASY DOWNLOAD>>>

"ALL OR NOTHING" MENTALITY

"I had Mexican food for diner and ice cream after, screw it, my diet is ruined. I might as well keep eating garbage." Don't let your brain talk you into using 1 bad meal choice as an excuse to bag the whole thing. You can absolutely make up for a calorie rich meal by making smarter choices the next day and hitting the gym with a vengeance. The truth is that in the long run, one bad meal does not make much of a difference.

FOCUS ON BEHAVIORAL CHANGES

Focusing on the short term (lbs lost each day) is a ticket to frustration, negative self talk and ultimately failure. "Diets" fail b/c we want immediate results from hocus-pocus quick fix solutions. You must change your behaviors and your environment in order to find an eating plan that is sustainable to last for a lifetime. Consistency and persistence is the ultimate key to success.

All in Good Time

So you're ready to start a healthy diet. The first time you bite into a protein bar instead of a cookie your taste buds may protest, but hang on! Give yourself time to adjust to your new healthy lifestyle and the new foods that you will discover. It won’t take long for your taste buds to adjust and for your waist to shrink.