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    ​The Best Weight-Loss Plan For You, According To Your Favourite Workout

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    When it comes to weight loss, a healthy diet reigns supreme. That said, adding in a regular dose of exercise can help nudge the scale closer toward your goal – as long as you’re fuelling right. But! The right way to approach weight loss can depend on how you get your sweat on, meaning that your workout and weight loss plan should go hand in hand. 

    Why? If you skimp on calories and nutrients, you won’t be able to hit the gym hard enough to actually get much out of your workouts. And forget about recovery! Meanwhile, if you lean too far in the other direction, your weekly run mileage won’t be able to keep up with your caloric intake. Here, experts outline exactly what (and how much) you should be eating according to your workout and weight loss plan of choice. 

    Why Calories Matter 

    First… a note on math. While counting calories is nobody’s idea of a good time, it’s kind of important in weight loss. Of course, hormones, mood and other factors also play a role. However, to lose weight, you must consume fewer calories than you burn. For example, a 2022 study in the International Journal of Occupational Medicine and Environmental Health found that participants who adhered to a calorie-restricted diet experienced significant weight loss regardless of low exercise levels. Generally, women aiming to lose weight should target 1 200–1 500 calories per day, but this varies depending on individual needs and activity levels. So, each workout you prefer means your weight loss plan looks a bit different. 

    READ MORE: Why Am I Gaining Weight During Perimenopause?

    If You Love A Cardio Workout, Try This Weight Loss Plan 

    Endurance-based exercise, such as running, cycling, and swimming, is typically performed at a moderate intensity, which means, to get the most out of every workout, you’ll need slightly more calories than you were before getting your cardio on. According to Marie Spano, a sports nutritionist for the NBA, a good way to estimate your daily energy needs is to first multiply your body weight in kilograms by 2.2, then multiply that by 17. That equals, roughly, how many calories you burn on days you sweat it out. (So, for a 68-kilogram woman, that’s 2,550 calories per day.) 

    Next, subtract 250 to 500 calories to come up with a caloric goal that will allow you to maintain caloric deficit (a.k.a. burn more calories per day than you’re taking in, a requisite for weight loss). 

    Your Eating Strategy 

    In terms of where to get those carbs, Spano recommends eating eight to 10 grams of carbohydrates and 1 to 1.6 grams of protein per kilogram of body weight per day. For the same 68-kilo woman, that works out to 544 to 680 grams of carbs and 68 to 109 grams of protein per day. Note, these are grams of nutrients, not the actual food. For example, one cup of cottage cheese contains 24g of protein.  

    Why so many carbs? Well, even though the body tends to rely more on fat than carbs for energy during lower-intensity, longer-duration cardio sessions, carbs still provide a lot of the get-up-and-go you need, says Dr Kelly Pritchett, assistant professor of nutrition and exercise science at Central Washington University. Great pre-workout options include a chicken sandwich with a banana or some plain yoghurt with strawberries and a handful of walnuts. 

    During your workout, aim to drink 250ml of fluids every 10 to 20 minutes. If you’re exercising for longer than one hour, consider also replenishing your carb stores mid-workout with gels, sport drinks, honey packets, or whole foods that are easy to carry and digest, Dr Pritchett says. Bananas, orange slices, and homemade rice cakes will all help get the job done.

    READ MORE: 14 Foods With More Protein Than An Egg, According To Nutritionists

    If You Love Strength Training Workouts…

    Strength training is a high-intensity activity and calls for a little more energy compared to lower-intensity exercises, Dr Pritchett says. Find your daily energy expenditure by multiplying your body weight in kilos by 2.2, then by 20. (So, for a 68-kilo woman, that’s 3 000 calories per day.) Again, subtract around 250 to 500 from the total to narrow in on a kilojoule deficit that works for you.

    Your Eating Strategy 

    Since every strength workout creates micro-damage within muscle cells, it’s important to hone in on muscle-repairing and -building protein. Eat 1.4 to 1.7 grams per kilogram of your body weight per day, according to Spano. For our lovely 68-kilo woman, that works out to 95 to 116 grams per day. Meanwhile, know that you can get by eating fewer carbs compared to your cardio bunny friends. Shoot for five to six grams per kilogram of your body weight per day (or, if you weigh 68 kilos, 350 to 408 grams).

    The one time your kilojoule balance should lean toward the carb-centric is before and after exercise. Fuel your training session with a carb-focused pre-workout snack like oatmeal or an apple and a stick of cheese. Then, after wrapping up your workout, jump-start your recovery with a meal that blends at least 20 grams of protein with 60 to 80 grams of high-quality carbohydrates. The carbs will actually help get protein in your muscles to minimise breakdown and jumpstart the recovery process, Spano says.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    If You Love HIIT And Bootcamp Classes…

    Like strength training, HIIT, cycling, treadmill, and bootcamp classes will typically qualify as high-intensity. (They don’t call it high-intensity interval training for nothing.) Therefore, you’ll want to follow the same daily energy guidelines as your strength training counterpart. Again, find your daily energy needs by multiplying your bodyweight by 2.2, then 20, and then subtracting those good ’ole 250 to 500 calories. 

    Your Eating Strategy 

    Aim to get five to six grams of carbs per kilogram of your body weight per day, and 1.4 to 1.7 grams of protein per kilogram of your body weight. To get the most out of an intense workout, it’s important to get enough of the right kind of fuel beforehand, mainly in the form of carbohydrates. “If you don’t have the energy on board, your intensity level will drop,” Spano says. While your body can typically access fat stores quickly enough to keep you going during a longer endurance workout, you’ll drop mid-way through HIIT or boot camp if you skimp on your pre-workout carbs.

    Eat approximately one gram of carbohydrate per kilogram body weight about 2.5 hours prior to exercise, along with a moderate amount of protein, she says. A peanut butter and jam sandwich on whole-grain bread, along with 180ml of yoghurt, is one great option. During your workout, down roughly 250ml of fluids every 10 to 20 minutes.

    READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

    If You Love Pilates, Yoga, Barre & Walking… 

    Since lower-intensity forms of exercise, such as yoga (if you’re into high-intensity yoga, see above!) and Pilates don’t require a ton of energy to perform (unless it’s the weighted or heated or HIIT kind), you won’t really need any extra kilojoules for fuel. If these are your go-to workouts, calculate how many calories you need to work your way toward weight loss by multiplying your bodyweight by 2.2, then by 16, and then subtracting 250 to 500. 

    Your Eating Strategy 

    You’ll be safe if you stick with general dietary recommendations on carbs: 130 grams of carbohydrates. Try to get roughly 20 to 30 grams of protein at each meal.

    One tip: Make sure you’re well hydrated before class, especially if hot yoga is your jam. Spano suggests sipping a drink with electrolytes in between downward dogs.

    This article was originally published on www.womenshealthmag.com  More

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      This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym 

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      If you’ve spent more time queuing for a treadmill at the gym than Cher Horowitz has spent picking an outfit for school, it’s time to change things up. Most of the time, a packed gym means packed treadmills, spin machines and mismatched dumbbells. But the good news is that you can still score a full workout with one tool that gets very little attention: the humble kettlebell. This full-body kettlebell workout, created by personal trainer Aneeka Buys, is ideal for peak gym time – all you need is one light kettlebell and a small area of floor space. 

      Why This Full-Body Kettlebell Workout Is Perfect 

      This workout not only saves space and equipment, it’s also structured so that you can get the most out of it in a short space of time. Each move is a compound movement, essentially combining two or more workout moves in one. Compound movements mean you’re working more than one muscle group at a time, even though they’re technically only four exercises. Because a kettlebell is generally heavier than one dumbbell, it challenges your core by asking your trunk to compensate for the side carrying the weight. All the moves require core stabilisation and balance, so you’re strengthening and toning that tummy all the time. And by performing big strength movements, you’re building muscle mass, which will help increase your metabolism over time. Move slowly and steadily to maximise muscle activation and focus deeply on activating each muscle as you move. 

      Make It HIIT 

      To add extra spice or a cardio hit, alternate each set with cardio, like high knees, mountain climbers, jumping jacks, bunny hops or lateral jumps over the kettlebell. Go for 30 seconds and repeat. Thank us later. 

      READ MORE: Exactly How To Find The Right Exercise For Your Goals

      How To Pick A Kettlebell Weight 

      Start with a light kettlebell and only go heavier if you can perform all the moves with ease. Keep your core engaged throughout. Remember: this isn’t a race. The goal is to do as many reps as you can in the allotted 40 seconds with good form. If your form is slipping, slow down and do fewer reps.

      Do The Workout 

      Perform all the moves, in the order shown, following this pattern: 40 seconds’ work, 20 seconds’ rest. Once you’ve completed all the moves, rest for 30 seconds up to a full minute, depending on your fitness level, then start at the beginning again. Do five rounds in total.

      In-Out Jump Squat to Single Arm Press

      In-Out Jump Squat to Single Arm Press

      Start standing upright. 

      Then, jump out into a wide-legged stance and squat down. 

      Pick up the kettlebell at your feet and lift it overhead in a single-arm press-up. 

      Lower down to the ground (keep the core and glutes engaged!) and explode back up, switching legs together again, then back down to the squat. Keep going. 

      READ MORE: Three Moves To Progress From Modified To Full Push-Ups

      Crunch To Russian Twists

      Crunch To Russian Twists 

      Start lying down, lower back pressed into the ground, legs out with a slight bend in the knees. Reach arms above your head, holding your kettlebell. 

      Crunch all the way up, then twist your torso to the right, kettlebell slightly touching the floor. Twist left with the kettlebell. 

      Return to centre and lower back to the floor. Repeat. 

      Single-Legged Deadlift With Arm Raise

      Single-Legged Deadlift With Arm Raise

      Keep one leg lifted behind you, one on the floor, slightly bent. Hold your KB in the hand opposite standing leg. 

      Brace your core and hinge (don’t bend!) to lower your torso parallel to the floor, letting the kettlebell lower. 

      Lift back up with control, then raise the kettlebell to shoulder height, arms straight. Return to start and repeat.  

      Renegade Row To Single Arm Reverse Fly

      Renegade Row To Single Arm Reverse Fly 

      Get into a high plank position, pelvis tucked and core engaged. Place one kettlebell next to one hand. 

      With control, lift the kettlebell and lift it into a row, arms bent, core tight, no movement in body. 

      Lower KB, then lift into reverse fly, arms bent and lifting to your side (like a bird flapping its wings). 

      That’s one rep – return to start and repeat.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      Watch the workout, demonstrated by PT Aneeka Buys:

      [embedded content] More

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      Exactly How To Find The Right Exercise For Your Goals

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      There’s nothing more frustrating than working out really hard and not seeing the results you want. The thing is, different kinds of exercise affect the body differently. So if your goal is, say, to get fitter and run a faster parkrun time, you shouldn’t be concentrating on moves that are more geared towards building strength and muscle. That’s why it’s important to find the best exercises for your goal.

      To Get Fit, Try…

      Best Exercises: swimming, cycling, spin class, aerobics

      If you’re starting to exercise for the first time, it’s a good idea to build your fitness base with an accessible, low-impact activity. Spinning may sound hectic (and it can be!), but you don’t need fancy gear to do it and the adjustable bikes allow you to tailor the class to your own level of fitness. What’s more, “cycling increases your cardio fitness, muscle strength and endurance and joint mobility, while decreasing stress and body fat,” says Ceri Hannan, head of product development at Planet Fitness.

      Also great for beginners: Swimming, one of the most underrated but genius low-impact workouts out there. Swimming improves your balance, coordination and posture and comes with low injury risk, says Hannan. Plus, it’s a potent fitness modality, because you’ll be moving against the water as resistance – that’s muscle development – while boosting your heart rate with faster strokes and longer laps.

      Another low-option cardio option is bodyweight workouts (hello, old-school aerobic class!). The combination of constant stepping and dynamic arm movements incorporates the entire body, improves coordination, and gets the heart rate way up, improving cardio fitness levels.

      If Your Goal Is To Get Strong, Try…

      Best Exercises: Callisthenics; strength training; Pilates

      Strength training is essential – so kudos for wanting to get strong! Not only does weightlifting build a toned, sexy figure, it also slows down the ageing process, says Hannan. “As we get older, the body naturally loses muscle mass and bone density. Strength training addresses this,” he says.

      Multiple modalities in strength training exist: CrossFit classes often offer beginner classes which go over the best lifts and focus on creating great technique – so try one if you’re new to weight training.

      If the idea of entering the weights area seems daunting (we don’t blame ya), bodyweight training (a.k.a. callisthenics) is a brilliant way to build strength and lean muscle without lifting a single piece of iron. Plus, you can start working towards cool moves like pull-ups. And, callisthenics also focuses on mobility, so you’ll improve flexibility and all-over strength.

      If you’re trying to focus on a stronger core, we can’t recommend Pilates enough. Even without a reformer, Pilates focuses on your breath, coupled with the abdominal muscles, forming the foundation of each movement. Bottom line: you’ll work hard.

      READ MORE: Can Pilates Double As Your Strength Training Workout?

      To Lose Weight, Try…

      Your Best Exercises: High-intensity interval training (HIIT), triathlon training

      If you already hit the gym fairly regularly, but you still have a muffin top bulging over your jeans, it’s time to change things up. Might we suggest a bold new goal? “Weight loss may not be what springs to mind when you think of triathlon training, but the combination of swimming, cycling and running – known as cross-training – is a sure way to guzzle calories. And, it will make you fitter than you’ve ever been in your life,” says Hannan. You can do it all indoors in the gym, too.

      If it still sounds too hectic, high-intensity interval training (HIIT) is known for fat loss. For the uninitiated, HIIT is made up of short bursts of intense activity that take up maximum effort. Following this, there is a small period of rest for recovery, and then the cycle repeats. Per research, it’s more fun than steady-state cardio and can result in significant body composition (read: weight loss!). Plus, you’ll keep burning kilojoules long after your workout has ended – as in, up to 12 hours later! Yowzer.

      READ MORE: This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

      To Get Flexible, Try…

      Your Exercise: yoga

      Don’t be fooled into thinking yoga is all deep breathing and zenning out. Getting into those poses will challenge your muscles and do wonders for your flexibility, even if you can’t touch your toes right now. There are many types of yogic practices, too, from Bikram (26 set positions performed in a heated room) to relaxing Yin, fiery Ashtanga and even Pilates fusion. Yoga is also great for addressing anxiety, depression and back pain.

      READ MORE: 9 Winter Workout Gear Essentials That Cost Under R500 More

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      Three Moves To Progress From Modified To Full Push-Ups

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      Full push-ups are not only great movements for sculpted arm muscles. They’re also amazing for core strength and work multiple areas of the trunk. But if you’re struggling to move from modified to straight legs, this three-step programme is here to help. Here, simple moves for full push-up progression. How to do this full push-up progressionThe key to progress is consistency. Tack them onto your morning routine, or make sure you put them at the start of every workout. Putting it first helps make it a priority – plus, it helps ensure strong, quality reps. Plus, working on the push-up progressions prime your arms for any other arm workouts you do throughout your workout. Alternate between the three moves, doing them a total of three times each week. (So week one you’ll do one, then two, then three; week two you’ll do two, then one, then three; and so on.) STEP 1: Elevated Push-Up

      If you’re not strong enough to do a full push-up yet, placing your hands on a bench, step or elevated bar reduces the body weight you have to lift. The higher your hands are from the floor, the easier the exercise.

      Do It

      Start in a standard push-up position, hands under your shoulders, chin tucked and eyes looking down. Your body should form a straight line from head to heels.

      Bracing your core and squeezing your glutes, slowly lower your body to the bench or bar, keeping your back straight and elbows at a 45-degree angle from your torso.

      Explode back up to the starting position. That’s one rep.

      REPS: 10 TO 12 • SETS: 2 TO 3READ MORE: These Budget-Friendly Home Gym Items Are All You Need, Trust UsSTEP 2: Band-assisted Push-Up

      Don’t have access to a gym or squat rack? Wrap the band around your upper arms instead – the band acts as a support in the same way as on the rack.

      The band “supports” you at your weakest spot (in this case, the bottom of the move) so your form stays solid through the entire range of motion. The support lessens as you return to start, so you use more of your own strength.

      Do It

      Attach a resistance band to both ends of a squat rack and get in a push-up position with the band across your hips. The higher the band on the rack, the more support you’ll get.

      Bend your elbows to lower yourself, keeping your elbows at a 45-degree angle from your body, until your chest touches the floor.

      Explode back up to start. That’s one rep.

      REPS: 5 TO 8 • SETS: 3 TO 4

      READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSTEP 3: Eccentric Push-Up

      People are generally stronger in the lowering portion (or eccentric phase) of any exercise. By lowering your body as slowly and with as much control as possible, you generally force your muscles to work much harder, which will translate to better overall strength. Create the same effort – and control – on the return.

      Do It

      Start in push-up position.

      Lower yourself as slowly as possible, keeping your body in a straight line, until your chest touches the floor.

      Return to start without letting your lower back hyperextend (bending your back to compensate). That’s one rep.

      REPS: 5 TO 8 • SETS: 3 TO 4READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts More

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      This Full-Body HIIT Boxing Workout Is A Crazy Calorie Burner – No Gloves Needed

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      With martial-arts-style manoeuvres, full body HIIT boxing workouts are much more than self-defence – they’re proven calorie killers that burn an average of 500 of those buggers an hour.They also target and tone your arms, shoulders, abs, thighs and butt for a workout that boosts your metabolism, improves your balance and chisels a strong, stunning physique. And then there are the side benefits: launching fierce uppercuts, jabs and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill.Get the kick-ass body benefits – and the mental mojo boost – with this exclusive full-body HIIT boxing workout from trainer and gym owner Traver Boehm.How To Do This Full-Body HIIT Boxing WorkoutBy combining these moves into a fast-paced circuit, you’ll up the intensity and fend off boredom.Here’s how it works: starting with the first exercise, perform as many reps as you can in 60 seconds. (Keep track of how many you do.) Rest for 30 seconds, then move to the next exercise. Continue until you’ve completed all eight moves. Rest for a minute, then repeat the entire circuit.Your goal: beat – or at least match – your rep counts from round one.Knee Thrust

      Stand with your feet in a left-foot lead stance (left foot on the front left corner of an imaginary square, right foot on the back right corner), knees slightly bent, fists in front of your chin, palms facing in.

      Quickly raise your right knee towards your chest, drive it back down and, without changing your left-foot lead stance, do the same with your left leg.

      Power Move: Imagine that some idiot spilt his drink on you at the bar and you’d love to serve him a swift (and painful) punishment. Channel that energy during this move.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSquat Thrust With Knee Thrust

      Stand with your feet hip-width apart, arms at your sides.

      Bend your knees, lower your hands to the floor and jump both feet back so you’re in a push-up position. Keep your back straight and core braced.

      Jump your feet back up to your hands, quickly stand up, then bend your right knee and pull it up towards your chest.

      Return to start, then repeat with the left leg.Speed Skipping

      Hold the ends of a skipping rope, feet hip-width apart, knees slightly bent. Push off the floor with the balls of your feet and point your toes downward, while making small circles with your wrists. Land softly on your toes, immediately pushing off again. Focus on jumping over the rope as quickly as possible.

      Power Move: To make it harder, add a double under, in which you pass the rope under your feet twice in a single jump. But don’t just jump higher; keep your hands by your waist and quickly rotate your wrists to create the right rope speed.READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To TrainersSit-Up With Punch

      Lie on your back, knees bent, feet flat on the floor.

      Brace your abs, sit up and punch across your body six times with one arm.

      Return to start; repeat on opposite side.

      Power Move: Increase the work for your upper body and core by adding weighted gloves, or position a punching bag between your legs to punch at the top of each sit-up.Spider-Man Push-up

      Start in a push-up position.

      As you lower your chest to the floor, turn your right knee outward and bring it towards your elbow.

      Slowly return to start and repeat with the left leg.

      Power Move: Your goal is to move slowly and remain controlled through each rep, so if regular push-ups are too tough, try doing them on your knees instead.READ MORE: Try This Quick And Effective Workout When You’re Seriously BusyFront Kick

      Stand with your feet in a right-foot lead stance, fists at chin height. Raise your right knee towards your chest.

      Kick straight out as if you’re slamming a door closed with your heel.

      Quickly bring your leg back, placing it staggered behind your left. Repeat with your left leg and continue alternating.

      Power Move: Slow it down! Your underused hip flexor muscles will have to work that much harder to control the movement.Side Kick

      Stand in a left-foot lead stance, fists up.

      Raise your right knee towards your chest, rotate your hips and left foot and kick your right leg to the side, pushing through the heel, while punching with your right arm.

      Quickly bring your right leg down, placing it staggered in front of your left. Repeat, alternating sides.

      Power Move: Get an even bigger booty boost by contracting your glutes during the move.Straight Punch

      Stand with your feet in a left-foot lead stance, fists up, palms facing each other.

      Rotate your hips to the left and extend your right arm, twisting your forearm so your fingernails face the ground and your arm is in line with your shoulder. Return to start; repeat on opposite side.

      Power Move: Pace your breathing with your punches and exhale with each punch, even if it makes your breathing quick and shallow. More

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      Trainers Discuss TikTok’s 3-2-1 Method & If It Works

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      Finding a good workout split can be really daunting: Are you doing enough cardio? Torching enough calories? What about building strength? But what if it’s not fun? Thankfully, TikTok has introduced the 3-2-1 method. It’s a weekly workout split that “promotes variety and helps prevent overtraining in any one area,” says trainer and founder of Gutsy, Juli Kleinhans. It’s all over social media as a magic fix. But really, it’s just a smart approach to structure your week, says Kleinhans. Here’s how to get the most from the 3-2-1 method – and when to opt for a different approach.Meet The Experts: Carly Swartz is a health and fitness coach and a finalist of the 2024 Women’s Health Cover Search. Juli Kleinhans is a health and fitness coach, founder of Gutsy app and a finalist of the 2024 Women’s Health Cover Search.What Is The 3-2-1 Method?At the most basic level, the 3-2-1 method is a weekly workout split that structures your fitness regimen in three categories. Three days a week are dedicated to one modality, two to another and one to a third.In some TikTok videos, you’ll see the split as three days of strength training, two days of Pilates (or “lower-impact or restorative movement,” says Kleinhans) and one day of cardio. For other videos, the method is broken down as three days of strength training, two days of cardio and one day of Pilates. For others, one day is a rest day. What’s a girl to choose? “You should choose a workout split that fits your schedule and aligns with your fitness goals,” suggests Carly Swartz, a health and fitness coach.READ MORE: Winter Workout Tips On How To Stay Safe And Warm, According To TrainersWhat Is The 3-2-1 Method Good For?What’s great about breaking down your weekly workouts like this is that you’re able to mix things up. In fact, trainers use the method themselves. “It’s quite similar to my own training approach. I typically train five to six times a week. And this method allows me to target both the big and small muscle groups while also improving my stamina,” says Swartz. “ It offers structure while still allowing for variety, which keeps training interesting and helps individuals stay motivated to train consistently.” Who it’s specifically great for:BeginnersFrom this standpoint, Kleinhans sees the 3-2-1 method split as beneficial for beginners. “Beginners thrive with structure, and this method gives them variety without decision fatigue,” she explains. However, given that the regimen asks for six days of work, it may be overwhelming when you’re starting out. “The key is to keep expectations realistic and scale appropriately. Rest is productive, and form always comes first,” says Kleinhans. How she’d structure it? “A beginner version might look like two strength-based movement days, one Pilates-inspired session, and two active recovery walks. That’s still powerful. You could also swap the Pilates session for a stretch, flow, or mobility session to gently build up body awareness and control,” she points out.Anyone building strengthYou may have noticed that the 3-2-1 method focuses heavily on strength training. Pilates, which is also a muscle-building modality, means that a large chunk of your week is spent toning up. That’s not a bad thing, say experts. “Pilates brings a deep focus to core stability, alignment, and mobility – things that sometimes get overlooked in traditional strength programs,” explains Kleinhans. Per Swartz, it’s great for addressing back pain and poor posture as well as creating greater body awareness – something crucial for weightlifting.That said, Kleinhans cautions Pilates may not be the exact fit for growing muscles. “A woman chasing glute growth, for example, may benefit from 3 strength days instead,” she says.READ MORE: 4 Moves That’ll Help You Build Seriously Strong LegsSomeone avoiding burnoutSince you’ve got three options to choose from, you can switch things up as you’d like, so no muscle is overtrained. “I’d space out the strength days- Monday, Wednesday, and Friday – to give the body time to recover and adapt,” says Kleinhans. “Then, I’d slot Pilates on Tuesday and Thursday as low-impact movement days, and leave cardio for the weekend, when things are often more relaxed. It’s not about perfection, it’s about creating a rhythm that’s sustainable.”Whoever wants consistencyIf you’re looking for a plan that helps you build on a routine that you can stick to, this might be for you. “It’s a great starting point; it provides structure, variety, and the motivation to keep moving,” explains Swartz. Plus, she adds, if you’re not sure which modality you prefer, this can help explore different training types.A woman who values balanced trainingA well-rounded fitness routine (read: the kind that means you’ll nail Hyrox or open a jam jar all alone) means doing a variety of workout routines. “The mix of modalities allows the body to move in different ways, build strength, improve mobility, and support recovery,” says Kleinhans. “It touches on all the pillars of fitness without leaning too heavily in one direction, which is often where burnout or imbalance can creep in.”Is The 3-2-1 Method Good For Weight Loss?For Swartz, the method could be used for weight loss if it’s rejigged slightly. “If your goal is weight loss, you can incorporate more cardio into your routine without cutting out strength training,” she says. If you’re committed to strength training (good for you!), try adding cardio to the workout, either at the end or combining the two into the workout. For Kleinhans, the real magic in the 3-2-1 method lies in sticking to it. “What matters most is consistency, progressive overload, quality nutrition, and recovery. The 3-2-1 method can create the space for those things to happen if the workouts are intentional and well-programmed,” she says. “It’s not a magic pill or quick fix, it’s simply a way to structure your workouts. The results come from how you show up inside that structure.”  READ MORE: The 4 Best Exercises To Do For PerimenopauseHow To Choose The Right Split For You“Everyone is different; what works for one person may not work for another. The key is to create a workout split that you can stay consistent with,” says Swartz. To ease into it – especially if you usually train less than six days a week – swap things for others, depending on how you feel, say Swartz and Kleinhans. You could have two active rest days instead of one, or sub a Pilates session for stretches if you’re stiff.“If someone’s just starting out, I’d recommend easing in with two strength days and one Pilates or active recovery day, to build consistency without burnout. From there, they can gradually increase volume,” says Kleinhans.For Swartz, whose schedule mirrors the method, her structure involves two strength days, a cardio session, a Pilates day, and then another strength session. “On the remaining day, I decide whether to focus on either cardio or Pilates, depending on how I’m feeling,” she says.Who Should Give This A Skip?Like a Met Gala fit, the 3-2-1 method isn’t for everybody. Athletes training for specific goals (marathoners, triathletes or powerlifters, for example), might not find this useful. And, if you’re so busy you can barely fit in a daily walk, let alone six days of workouts, this might be overwhelming. However, says Swartz, there are elements that anyone should try to emulate. “For example, triathletes and marathon runners will naturally focus more on cardio, but it’s still important for them to include strength training days to support performance and prevent injury,” she says. Similarly, if you can’t do six days of workouts, try for as many as you can get to that week. “Not everyone has the capacity to train six days a week, and that’s okay,” says Kleinhans. “Fitness should be supportive, not stressful.”READ MORE: The Ultimate No-Gym Required Workout More

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      Is A Standing Abs Workout More Effective Than Lying Down? Experts Discuss

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      Doing a standing abs workout might sound as vintage as working out in a unitard, but surprise, surprise: they’re both super popular right now! “They mimic real-life movements more than floor crunches do,” says Daniella Corder, a certified personal trainer, menstrual cycle educator and cyclical nutrition advisor. Plus, for beginners and anyone with mobility issues, standing abs workouts are suitable and effective, says Angelique Samuels, a personal trainer. Ahead, the benefits of standing abs moves, notes on technique and who shouldn’t attempt them – for now.Why A Standing Abs Workout Is Actually GreatThey’re low-impact and full-bodyMost core workouts require you to lie down and brace your neck and lower back. Others take some train on the wrists, like planks and mountain climbers. Standing core work eliminates those groups, reducing strain on those areas. It also engages larger muscles, like your legs, glutes and upper body, says Corder. “It’s sneaky total-body work while still targeting your core,” she says.Standing core work is gentler and great cardioWhen you’re already standing doing aerobics, core work can happen much faster, making it a non-stop metabolism-boosting workout, says Corder. It’s also easier on the diaphragm and pelvic floor, explains Corder. “This is especially important for women postpartum, or anyone managing intra-abdominal pressure (also makes them better for some people with hypothyroidism or post-surgery recovery),” she adds.They’re great for (almost) anyoneIf you have lower back, neck or wrist issues, are a beginner or have decreased mobility, this is a good modality for you. It’s also great for:Postpartum women or those with a weak pelvic floor (“Standing movements reduce intra-abdominal pressure, which is safer if you’re healing from childbirth or managing prolapse/diastasis recti”, says Corder)Anyone with thyroid or hormonal conditions (“Since they’re low impact and adaptable, they’re ideal for folks managing energy fluctuations, like those with hypothyroidism or adrenal fatigue,” says Corder)READ MORE: Why Am I Gaining Weight During Perimenopause?How To Do Standing Abs CorrectlyIf you just crunch your way through the workout without connecting to your muscles, kiss those gains goodbye. Proper technique means you should stand with feet hip-width apart, soft knees, open chest and crown of the head lifted, says Corder. And, just as you would on the mat, slow and steady wins the race. “Move with control. Avoid arching your back or rushing through reps,” advises Samuels. More technique pointers, from Corder:Brace Your Core Like a Shield:Think about pulling your belly button toward your spine.

      Engage like someone’s about to lightly punch your stomach (that “brace for impact” feeling).

      Avoid arching your back or leaning forward.Control > Momentum:Whether you’re doing knee drives, oblique crunches, or woodchoppers, move slow enough to feel the contraction, not just swing through it.Exhale on the effort (usually the twist, crunch, or knee lift).

      Inhale to reset or lower.The Mind-Muscle Connection is Key:Focus on the muscle you’re targeting (like obliques during a side crunch).

      Think about squeezing your abs – not just moving your limbs.Symmetry CheckBalance on both sides – if you do a right twist, match it on the left.

      Engage glutes slightly for stability during twists or lifts.READ MORE: The Gross Truth About Your Smartwatch (And How To Fix It)Signs Standing Abs Might Not Be Right for You (Right Now)If you experience lower back pain during or after workouts (even with modifications), give it a skip, says Corder. “You might need a stronger core foundation first, which means adding dead bugs, bird dogs and pelvic tilts, or you might need more glute and posterior chain support,” she says.  Similarly, if there is neck or shoulder tension, it could be a sign that your body is compensating for poor form or fatiguing core muscles, explains Corder. If your breathing is difficult while bracing your core, that’s a sign, per Corder, that your technique isn’t where it should be. “Core activation should support, not suffocate,” Corder adds. Further, if you’re wobbling all over the place, “your stabiliser muscles may need more work first before adding dynamic standing movements”; painful hip flexors, back or legs – but zero core engagement – also means you should nail the basics first.If it sounds like you, no need to despair (or throw in the towel for core workouts forever). Corder advises these standing-friendly alternatives:Wall-based core drills

      Isometric holds (like standing anti-rotation press or suitcase carries)

      Stability work on one leg

      Ground-based foundational core work to build controlREAD MORE: The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates RoutineStanding Abs Workout RoutineTry this routine from trainer Angelique Samuels. It requires no equipment but if you want to add intensity, you can add weights or up the tempo and rep range.
      [embedded content]
      Standing oblique crunch

      Stand tall, feet hip-width apart, hands behind your head.

      Engage your core.

      Lift your right knee toward your right elbow as you crunch sideways.

      Lower and repeat on the left side

      Alternate sides with control.

      Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

      Standing woodchopper

      Hold a weight with both hands near your right shoulder.

      Stand with feet shoulder-width apart, knees slightly bent.

      Swing the weight diagonally down across your body toward your left hip.

      Let your torso and hips rotate naturally.

      Return to start and repeat, then switch sides.

      Knee-to-elbow march

      Stand upright, arms bent at your sides.

      Bring your right knee up and twist to touch it with your left elbow.

      Return to start and repeat on the other side.

      Continue marching with alternating sides.

      Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round.

      Knee taps with hands

      Stand with feet hip-width apart, arms at your sides.

      Lift your right knee and tap it with both hands.

      Lower it and repeat with the left knee.

      Keep your back straight and core engaged.

      Continue alternating taps at a steady pace.

      Complete the first set alternating left and right legs. Complete the second set, lifting just the left leg repeatedly, and the right leg on the next round. More

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      4 Moves That’ll Help You Build Seriously Strong Legs

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      Strong, toned legs have been topping our Pinterest boards for years, but there’s more to them than just looking good in a miniskirt. Building strength in your lower body supports everything from running and jumping to mobility, athletic performance and lifting power. It’s all about creating a solid foundation by training all the major lower-body muscles so you can move better, feel stronger and avoid common injuries.Personal trainer and fitness coach Carly Swartz shares her go-to tips for staying motivated on leg day, plus four must-do exercises to help you build serious lower-body strength.READ MORE: “I’m A Personal Trainer And This Is Exactly How You Should Train Your Legs”How Do I *Actually* Stick to Leg Day?“Set short-term and long-term goals that keep you accountable,” says Carly. “And build a routine you can stick to – whether that’s training solo, trying a new class or working with a personal trainer for extra support.”She also swears by switching things up when motivation dips. “If your current routine isn’t challenging you, mix it up. That could mean trying new exercises or changing the intensity.” And one underrated tool? “A good playlist! Music makes a big difference to keep you going throughout your session.”“You have to do the work regardless of how you are feeling; health is a lifetime commitment!”The ExercisesTry these must-do exercises for quads from the gods. Do three or four sets of eight to 10 repetitions. Remember to increase your weights and repetitions weekly.SquatsVariations:Beginner: Bodyweight squats

      Advanced: Squats with a barbell or dumbbells

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes slightly turned out.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Bend your knees and hips to lower your body, ensuring your knees track over your toes without extending past them.

      Back Alignment: Keep your spine neutral, avoiding arching or rounding your back.

      Head Position: Keep your head centred and gaze forward to maintain balance.DeadliftsVariations:Beginner: Use light weights

      Advanced: Using a barbell or heavier dumbbells

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes pointing straight ahead. If using a barbell ensure that the barbell is over the midfoot, a few inches from the shins.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Hinge at the hips and bend your knees to lower your torso, keeping the dumbbells/barbell close to your body as it passes by your thighs and shins. The degree of knee bend will affect muscle engagement: more bend emphasises the glutes, while less bend targets the hamstrings.

      Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the back.

      Head Position: Keep your head centred and aligned with your spine to ensure proper posture.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersHip ThrustsVariations:Beginner: Lie on your back on a mat without any weight, or use a light weight.

      Advanced: Use a barbell or dumbbells on a bench or step (the lower the step, the easier it is).

      Form Guidelines:

      Stance: Position your feet shoulder-width apart, with toes pointing slightly outward. Place the dumbbell/barbell in the crease of your hips.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: If you’re on a bench or step, position your upper back on the bench or step. Push through your heels to lift your glutes off the floor. If you’re holding a barbell, grip it underneath. Squeeze your glutes at the top of the movement.

      Back Alignment: Maintain a neutral spine, avoiding any arching when lifting the glutes off the floor.

      Head Position: Keep your head tucked in to avoid pushing it back and compromising the neck.Bulgarian Split SquatsVariations:Beginner: Bodyweight Bulgarian split squats

      Advanced: Using dumbbells

      Form Guidelines:

      Stance: One foot should be placed on the step or bench. The other foot grounded on the floor.

      Core Engagement: Engage your core muscles to maintain stability throughout the movement.

      Movement: Make sure when going down that your knee does not go completely over the toes.

      Back Alignment: Maintain a neutral spine, avoiding any arching or rounding of the spine

      Head Position: Keep your head centred and gaze forward to maintain balance.READ MORE: This 20-Minute Bodyweight Lower-Body Workout Will Leave Your Legs And Glutes ShakingCommon Leg Training Mistakes“Trying to lift too heavy without focusing on form is the biggest mistake I see,” says Carly. “If your form isn’t right, not only are you targeting the wrong muscles, but you’re also increasing your risk of injury. Focus on mastering technique before chasing big numbers.”The One Move People Avoid (But Shouldn’t)“Bulgarian split squats! They’re tough – and that’s exactly why they work. This move targets your glutes, hamstrings and quads, and you’ll definitely feel it the next day. It doesn’t get easier, but it gets more effective.”How to Improve Form And Prevent Injury“The best thing I ever did for my form was learning to properly engage my core,” Carly shares. “Pilates helped me with that. Whether it’s a class or a YouTube video, it’s worth trying. Once you understand how to activate your core, everything else – balance, posture, movement – falls into place.” More

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      Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers

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      Let’s face it: Running on the treadmill just isn’t the same as running at your favourite park. And, as the chilly winter months drag on, you might be on the fence about moving your workout inside or braving the elements. Experts say you don’t have to – not necessarily.Exercise is a stressor on the body, so getting active in the cold is “a double whammy” to your system because you’re adding the challenge of keeping yourself warm, says Alexander Rothstein. This isn’t a bad or a good thing; it just means that your workout is asking more of your body, and it might feel like it too.Embracing the cold is all the rage for a reason. (Think: cryotherapy like cold plunges, ice baths and using an ice pack when you need one.) Cold causes your blood to move rapidly to the important parts of your body, like your heart and core, reducing swelling and inflammation quickly, says Asad Siddiqi. Beyond that, some cold-lovers say that exposure to icy temps boosts their mental health (and one 2023 study in Biology would agree; it found that participants subjected to cold-water immersion felt more active, alert and inspired).Experts say a cold workout is a far cry from cryotherapy. But getting outside for a winter workout can make you stronger.Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Asad Siddiqi, MD, is a sports medicine physician and chief of the Department of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.Here’s what you need to know about working out safely in the cold, and why you might want to, according to experts.Working Out In The Cold Has Its BenefitsYou might feel super unmotivated to get outside in frigid temps, but there’s always a silver lining. Since working out gets your blood pumping and your internal temperature raised, a cooler environment (within reason) might make your sweat sesh feel better and sustainable for a longer period of time. For example, temperatures closer to 7 to 12 degrees is ideal for running a race, even though 21 to 26 degrees is more comfortable for, say, a picnic or beach day, says Rothstein.One more, albeit niche, benefit is that working out in cold water burns more calories compared to warmer water, adds Rothstein. This definitely doesn’t mean that you should get out into open-water when it’s frigid, but an unheated pool might help amp up the burn of a workout. Cold air doesn’t quite have the same effect, though.You might have a tough time tolerating the cold at first, the more time you spend out there, the easier it gets. In fact, if you devote just 11 minutes per week to deliberate cold exposure, your body will start to make adaptations that’ll keep you more comfortable next time, says Dr. Siddiqi.READ MORE: “I Tried The Garmin Index S2 Smart Scale And It Changed The Way I Measure My Health”But It Also Requires The Right PrecautionsWorking out in the cold comes with some risks, too. There are the big ones like hypothermia and frostbite – which aren’t common, especially if you are wearing the right gear – and smaller concerns like your reflexes not being as quick, says Dr. Siddiqi.Wear The Right GearThe best way to address most cold-related concerns is to dress appropriately, he says. You’re going to want to limit the amount of skin exposed, wear thermal garments, and have the appropriate footwear for the terrain.Cold sometimes brings ice, snow, or other uneven or slippery surfaces, and having the right shoes can go a long way to keep you safe. Also make sure that you’re wearing activity-specific clothing, adds Rothstein. For cyclers, this might mean wearing wind gear and for skiers, it might mean water-resistant top layers.READ MORE: Top 5 Must-Haves For A Hike, Or Any Outdoorsy Activity ReallyPro tip: When dressing for a cold-weather workout, opt for many light layers that you can shed as you inevitably warm up, says Rothstein. If you feel like you’re overheating, take off a layer, but don’t set out underdressed and assume you’ll warm up.Health Concerns Some people – regardless of attire – should be extra careful in the cold, or skip working out in it entirely. Those with cardiac conditions like arrhythmias, a history of heart attacks, hyperventilation, or irregular heartbeats should be mindful about shocks of cold like cold plunges, says Dr. Siddiqi, as should those with neurologic or vascular conditions. Plus, those with asthma might see their conditions exacerbated in chilly temperatures.Start SlowAlso, keep in mind that if you plan to exercise in the cold, you might not be able to go as hard out of the gate. Dr. Siddiqi recommends following a gradual exposure to the elements and starting with 50 percent of what you’d normally do. Another important reminder: Make sure you do a warm up. Do something light and dynamic to break a sweat and get your blood pumping before you head out the door, he says.Stay SafeWhen out in the cold, make sure you’re checking in with yourself and aware of how your body is feeling, says Dr. Siddiqi. It’s okay to be out in temps that feel a little uncomfortable, but not ones that feel unsafe. Remember to tell a friend you’re going out, and don’t stay outside for too long – which is whenever you start to get that urge to get inside.Best Cold-Weather Outdoor WorkoutsThe best kind of workouts to do in the cold are ones that keep you moving and producing heat, says Rothstein. This could mean any number of aerobic activities like going on a run, a walk, or a bike ride. Again, just be mindful about snow, water, or ice that could lead to slips, falls, or crashes – in that case, it’s probably best to move your workout inside. If you need a little help making it through a cold-weather workout, you could also prioritise doing something communal like going to a run club, says Dr. Siddiqi. This will keep you distracted from the freezing temps.READ MORE: 18 Running Clubs In South Africa To Kickstart Your JourneyBest Workouts For When It’s Too ColdThere does come a point when it’s just too cold out, meaning you need to move your workout indoors.Try these inside-friendly workouts:If you’re an outdoor exerciser waiting for warmer days, pick an indoor workout that’s complimentary to your sport of choice, says Dr. Siddiqi.This article by Olivia Luppino was originally published on Women’s Health US. More