[Video] 10-Minute Total Body Strength Training Workout for Beginners

As we discussed on Tuesday, strength training is a great way to not only increase strength and flexibility and help prevent injury, but also to increase your body's fat-burning potential! Building muscle means boosting your metabolism, helping you burn more fat throughout the day - not just during your workout.

This short strength training workout is great for beginners, or those who are starting at low fitness level. All you need is 10 minutes to start getting fit!

The workout includes two sets of 5 strength-building exercises. You will do each exercise for 1 minute, and the second set includes an extra challenge for those who are feeling up to it. Need more? Just repeat the workout again!

Now let's get strong, and burn some fat!

[Video] 10 Minute Bodyweight Upper Body Workout

If you think you need to either spend hours at the gym, or buy expensive weights or a whole bunch of equipment to build strong muscles, think again! In fact, strength training can easily be done at home without any equipment at all. This workout is a great example.

Many women struggle with upper body strength, but it's important for a fit, healthy body, and for avoiding injury. Don't worry that you are going to end up looking like a bodybuilder - it's simply not true! And you don't need to spend hours working out to achieve a fit, strong, healthy body.

Try this quick 10-minute upper body workout and see how easy it can be to get fit at home, with no equipment required!

How to Build Muscle Without Bulking Up

Most people correlate building more muscle with getting bigger or “bulky”, but the two are different. What many women desire is achieving a more toned look – one where muscles are defined, but not significantly larger. In many cases, this just involves reducing body fat to let the muscles show through. In other cases, it may involve strengthening the muscles for a more defined look.

Building Muscle

(Image courtesy of imagerymajestic at FreeDigitalPhotos.net.)

Building muscle comes from lifting weights, something many women shy away from thinking they will bulk up. Nothing could be further from the truth. When you lift weights, tiny micro-tears occur in the muscle. When these tears are repaired by the body the muscle becomes a little bit stronger and larger. But in women the muscle will not get too large due to the reduced amount of testosterone in their system. That difference is why men bulk up and women do not.

Another misconception many people have is that lifting heavy weights builds larger muscles. Generally speaking, the amount of weight you lift does not define how large a muscle will get. The point is to get the benefit from lifting, you have to bring the muscle to “failure” – the point where you cannot lift the weight one more repetition. Lifting heavier weights just gets you to failure faster.

Reducing Body Fat

If you want to show off your newly defined muscles, you will also want to get rid of much of the fat covering the muscles you are trying to build. You could have great muscle definition, but if you have a layer of fat covering them, who is going to see them?

So while weight lifting or strength training at least two days per week should be part of your exercise plan, the other three days should be cardio training – some form of cardio activity to burn more calories than you take in.

Running, swimming, jogging, bicycling, tennis, racquetball, along with many other sports, all qualify. Keep in mind that you have to burn 3,500 more calories than you eat in a week to lose one pound of weight.

Healthy Eating

Finally the last part of the equation is eating healthy. It is harder to burn more calories than you eat if the majority of food you are eating is fast and processed food. Concentrate on eating:

•    Lean meat
•    Fruits and vegetables
•    Whole grain (sparingly)
•    Good fats (olive oil, coconut oil, or animal fats from grass-fed animals (corn fed animals contain more unhealthy fats)

By eating right and doing a mix of both cardio and strength training, you can build muscle without bulking up and get the muscle definition that you have always wanted.

[Video] Strength Training Workout for Runners

This short workout is great for runners to help you build strength in areas of your body that can help keep you in shape and avoid injury while running. These exercises will help strengthen your legs, hips, back, shoulders, and core.

You can do this workout with or without weights, and it will take you less than 10 minutes, so let's get up and get going!



Here's Another Great Workout for Runners:

Video: New Year's Eve Cocktail Dress Workout

This quick toning workout will help you get in shape for that cocktail dress you've been eying for this year's New Year's Eve party. Tone your arms, shoulders, back, legs, and booty with this simple exercise sequence which combines weights with yoga moves to lengthen and strengthen those stubborn trouble spots.

You will need a mat and a pair of dumbbells - around 5lbs, or less if you are at a very low fitness level.

Do this a few times a week before New Year's Eve, and you'll be all set to slip into that sexy dress!

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Video: Rock-Climbing Exercises for Building Strength

On Tuesday we talked about rock climbing - a fun and novel way to exercise that many people haven't tried yet. It may look intimidating when you see all those pictures of tiny climbers way up on huge cliffs, but actually there are lots of helpful programs out there to get you started climbing even if you are a complete beginner, and have never climbed so much as a tree before. You can even get started at a local gym on a beginner-level indoor climbing wall with the help of a trained professional.

But whether you're just starting out, or have climbed many times before, it is important to keep building your strength. Rock climbing is an intense form of exercise that works your entire body, and in order to progress to more difficult climbs, you will need to increase your fitness level, and the strength of many different muscle groups.

This short video shows you how to do pull-ups to start building your upper body strength, which is essential for rock climbing. Even if you're a total beginner with very little upper body strength to start with, this video gives you some tips for building up your strength so you can move on to the full pull-up, so don't be too intimidated to try! He also shares tips for improving your strength at intermediate and advanced levels as well.

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