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strength training



To Lose Weight, You Have to Build More Muscle

We all have that friend. The skinny one who eats whatever they want and never exercises. We all secretly dislike them for this trait and at the same time, wish we could be like them. New research is showing that they might be in a bad position, even worse than an overweight person who hits the gym. As scientist Bente Pedersen said this week, “It’s much better to be fit and fat, than skinny and lazy.”

Pedersen contributed along with many other professionals in Bill Gifford’s article for Outside this week. The article focused on more truths that have been revealed about fat. The report was lengthy but it highlighted some important misnomers about fat. Most know that we have “good” fat and “bad” fat, or subcutaneous fat and visceral fat. The good fat is more or less padding, while bad fat builds up in our mid-sections and can infiltrate our organs. A picture of fat invading muscles like the marbling of beef was used to describe how visceral fat can affect the inactive, not just the obese.

This bleak outlook of how fat can literally take over was explained further by Gerald Shulman, M.D., a diabetes researcher at Yale who contributed to the Outside article. Shulman explained how the amount of fat one has isn’t the problem, more so, it’s how the fat is distributed. He explained how fat build up in areas like the muscle and liver, or places it simply should not be, is when ailments like type 2 diabetes arise.
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Robin Roberts Used Weight Training and Yoga to Aid Her Return to Good Morning America

  • Just five months after a bone marrow transplant, Robin Roberts returned to the Good Morning America anchor desk this morning. Roberts was treated for a rare blood condition, myelodysplastic syndrome, also known as MDS.
  • She has used weight training and yoga to regain her strength and progress her recovery. “I love how much stronger I feel,” she said.
  • Earlier this month, Roberts’ doctors gave her an all-clear, indicating tests showed no sign of the condition and that she could return to work. To aid in that transition, ABC staff took voluntary flu shots.
  • Roberts is working closely with her doctors to ensure she doesn’t overdo it and they will decide together how many days a week she’ll be able to resume working on GMA.
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Primal Animal Workouts Propel Your Fitness to Beast Mode

There’s a new workout trend coming our way, and you can thank the animals for this one. Primal animal workouts are exercises based on the movement patterns of different animals and their forms. The purpose of these workouts is to use your own body weight as strength training rather than actual weights. Some of the animals the movements are based off of include gorillas, panthers, crabs and even ostriches. It’s basically the paleo version of a workout only instead of eating the animals you’re acting like them.
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5 Ways to Get Michelle Obama’s Sexy Arms

During last week’s inauguration we got a glance at Michelle Obama‘s toned, fit arms in that gorgeous sleeveless gown she wore to the ball. The first lady has always had an admirable figure, but her arms truly speak to the dedication she has to her fitness regimen. They don’t come easy, but if you follow my guidance here, we can start working on a set of strong arms of your own.

We want to see the curves of the bicep and the nice little cap of the deltoids. We absolutely do not want to see the tricep waddle! A lot of curls and kickbacks may create some shape in your arms but they are not the most efficient way to build muscle and burn fat. So how does a girl build fabulous arms and shoulders?

First, I will tell you how it’s not accomplished.

Not with infomercial gadgets that promise you fantastic muscles in only 10 minutes a day.

Not with endless curls with soup cans or water bottles.

Not with starvation diets.

Here are my top five tips to get fantastic arms you want to show off in your tank tops and shoulder-baring dresses.
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Saturday Morning Drill: Combine Pilates and Yoga in Two Moves

Eventually, no matter how many times you extend into upward dog and stretch back into downward dog, your body will start to adapt and you will hit a plateau in strength and endurance. While we know the goal of practicing yoga is not always about muscular development, when you do want to get stronger, adding Pilates to your yoga sequence is a great way to make that happen.

The following two Pilates-inspired exercises will help you wake up your core and take your yoga practice to an entirely new level. For best results, practice each exercise back-to-back, and in the middle of your yoga sequence, when your body is warm and limber.

Criss Cross Exercise

From a supine position, bring both hands behind your head. Bend both knees and stack them directly over your hips. Lift your head and chest and twist your upper body to the right while extending your left leg at a 45-degree angle.
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