Back to School Checklist

As the kids enjoy their remaining time off, you can avoid back-to-school madness by mobilizing now. Here, our Facebook fans share a peek at their late-summer checklists.

See More
/content/bhg/health-family/weight-loss/12-ways-to-boost-your-metabolism

Get Involved in Your Child's Education

Getting involved in your children's education is a proven way to improve their school performance -- here's how.

See More

Which Type of Doctor’s Office Should You Visit?

Whether you've sprained an ankle on vacation or just don't want to wait three weeks for a doctor's appointment, you now have more health care options than ever. A variety of clinics, offering a wide range of services from stitches to wellness exams, are popping up in neighborhoods near you.

See More

Your Top Health Insurance Challenges–Solved!

Trying to understand health insurance, knowing how to appeal a health insurance claim, and trying to organize insurance paperwork is tough. In fact, we surveyed over 1,000 women who told us just how difficult it is to understand health insurance. We culled your biggest challenges and got advice from leading health insurance experts.

See More

10 Habits for a Healthy Life

Seems like a new study comes out everyday telling us what to eat, drink do -- it's enough to make your head spin. Deep breaths. Here's what experts say has true staying power, and how to easily follow their insights.

See More

12 Free and Fun Family Activities

Get ready for summer fun on the cheap with these 12 deals and steals for the family.

See More

Improve Your Home's Air Quality

You know that air pollution is bad for the planet. But what's happening to the air inside your home?

See More
Popular in Health & Family

Burn Fat and Build Muscle Workout

Just three hours of exercise a week -- when it's the kind that builds muscle -- will help you burn fat. These exercises can be done at home with inexpensive resistance tubing. It costs $5-$15 online or at discount or sporting goods stores.

X

    Everything in this slideshow

    • The fat-burning exercises in this slide show are taken from Robert Reames' Make Over Your Metabolism (Meredith Books, 2006). Reames is the official trainer and nutrition consultant on the Dr. Phil show.

      Before you get started working out:

      -- ALWAYS WARM UP with 4-5 minutes on cardio equipment or by marching in place with 20 seconds of arm circles and 12 high knee lifts.

      -- FEEL COMFORTABLE. If the tubing feels awkward at first, do this exercise without it to start, then add it in.

    • Chair Bridge

      Target: Glutes, hamstrings (hip and thigh areas).

      Position: Lie flat on your back. Bend your knees and place your heels and ankles on a chair or bench, as shown. Rest your arms at your sides.

      Motion: Lift your hips up and press your heels into the chair or bench, raising your rear end off the floor. Do not exceed the range of motion shown. Lower your hips toward the starting position, stopping just before your rear end hits the floor.

      Repetition: The first week, do two sets of 10 repetitions, resting one minute between sets. Work up to three to four sets of 10-12 repetitions by the fourth week.

    • Standing Chest Push

      Target: Chest, shoulders, triceps, core (entire abdominal area); also helps with balance.

      Position: Stand tall in a slight lunge (one foot ahead of the other), your knees slightly bent, and your stomach muscles tight. Place the center of the tubing on the floor under the arch of your back foot. With your elbows bent, arms to the side, and the tubing coming up behind you, hold the tubing handles slightly in front of your shoulders, as shown. Make sure the tubing is not between your legs.

      Motion: Extend your arms toward the ceiling at an approximate 45-degree angle, as shown, with your elbows in a neutral, not locked, position. Return to the starting position.

      Repetition: Do two sets of 10 repetitions the first week, working up to three to four sets of 10¿12 repetitions by the fourth week.

    • Squat Press

      Target: Quadriceps, hamstrings, glutes, core.

      Position: Stand tall with your feet slightly wider than shoulder width apart. Place the tubing under the arches of your feet. With the tubing behind you, hold the handles just in front of your shoulders, as shown. Keep your elbows next to your body and your shoulders back; tighten your abs and look straight ahead.

      Motion: Keeping both feet firmly planted and your knees in line with your first and second toes, bend your knees to a comfortable range of motion, but not past 90 degrees. Then press up, taking your time as you return to the starting position.

      Repetition: Do two sets of 10 repetitions the first week, working up to three to four sets of 10-12 repetitions by week four.

    • Single-Arm Pull

      Target: Back, biceps, core.

      Position: Stand tall in a slight lunge with your right foot firmly planted ahead of your left. Place the tubing securely under the arch of your right foot; lift your left heel slightly. Hold the short resistance end with your left hand and the slack end in your right hand. Place your upper body at approximately a 45-degree angle to the floor, as shown, and activate your abs. Focus your eyes downward to keep your neck in safe alignment.

      Motion: Draw your left elbow up so that it forms a 90-degree angle, as shown. Return to the starting position.

      Repetition: Do 10 repetitions on one side, then switch sides and repeat for one set. Work up from two to four sets.

    • Standard Crunch

      Target: Core abdominal muscles.

      Position: Lie on your back on an exercise mat with your knees bent and your feet on the floor, as shown. Place your hands behind your head and look up at the ceiling.

      Motion: Leading with your chest, raise your upper body toward your knees while keeping your hips stable, then lower. Do not rush this exercise, especially on the downward motion.

      Repetition: Do two sets of 10 repetitions to begin, working toward three to four sets of 15 repetitions by week four.

    • 7 of 7
      Next Slideshow 10 Minute Workout to Toned Abs, Legs and Arms

      10 Minute Workout to Toned Abs, Legs and Arms

      These multitasking moves from our sister magazine Fitness will tone your abs, legs, and upper arms. Jonathan Ross, owner of Aion Fitness in Bowie, Maryland, shows you five quick exercises perfect for busy schedules. Grab a pair of 5- to 10-pound dumbbells and a mat, and get ready to trim, tighten and tone.
      Begin Slideshow »

      Related

    close
    close
    close
    close
    close

    Loading... Please wait...