Welcome – Mayor’s Fitness Council

What are the best exercises to lose weight?

What kind of exercises are the best to lose weight around the belly, the love handles and the butt?

Team Edward!!!
You can try the exercises below my friend…just go and work on it…

For Leg: Leg abduction exercise (standing)

• Stand hip width apart (or slightly wider) and feet point straight forward
• Slowly raise (2-3 seconds) your right straight leg to your right side as high as you can and bring it back ( 2 seconds) to starting position
• Your upper body will tilt to opposite direction when you’re performing this exercise and that’s ok. But, don’t lean too much.
• Your right foot should not turn outward while you’re raising the right leg sideway
Perform between 8-12 repetitions for 1-2 sets and progressively increase the load of your sets, repetitions, and/or the speed of the movement.

Step-up exercise

*You can use a stable and secured elevated object* (chair, box, steps and so forth)
• As always, feet straight and hands can be behind the head, around the waist, or to your sides free
• Step up with the left leg and life the right knee waist height while you’re standing on the elevated object (the right knee should be at a 90 degree angle.)
• Step down with same leg you stepped up with (left leg that is) and repeat this step up exercise with the right leg. You’ll be alternating between the two legs.
*The elevated object can be between 8-13 inches. If you’re a novice, I recommend you to start with a lower elevation and gradually use higher elevation so your butt muscles are getting use to this type of exercise.

Standing butt squeeze exercise

• Basically you stand with locked out knees and feet pointed straight
• Your hands can be either relaxed extended to your sides or around your waist. Keep your posture good with chest high
• Now, squeeze/ contract the butt muscles (don’t bend your knees or tilt/thrust your pelvis) .
The squeeze should last about 2 seconds and then release, that’s it. You can do this butt exercise everyday as supplementary to the other butt exercises.

Another version of butt squeeze exercise is the Kneeling butt squeeze exercise.

Kneeling butt squeeze exercise

• Standing on your knees (kneeling position) hip width apart and hands around your waist…Squeeze your butt muscles
• Don’t thrust your hips forward while you’re performing the exercise
• Don’t slouch your back and keep your shoulder blades together
• Squeeze for about 2 seconds and release Perform two to three sets and repetitions can range from 10 to 30 repetitions and you can perform this exercise everyday because these butt muscles need that stimulus and counteract the lack of motion they go through everyday.

Speed skating exercise

This exercise can be butt muscle firmer and strength endurance ‘sweat dripping’ exercise. You’ll love it or hate, but do it anyway…
• Stand with feet straight and getting ready like the speed skating position…
• Forward positioning of your upper body (bending at your waist)
• Bend the knees and start pushing off the right foot to the left side and then immediately pushing off the left foot to the right side .
• Your hands should move naturally (forward) with each side stride you take with your foot
• Every time you land on your foot bend your knee so you absorb the impact that way your butt work very effectively.
You can perform this exercise as part of butt strengthening and/or aerobic workout. Initially start with 5 to 10 skating strides of each side (that’s total of 10 or 20 skating strides).
Or you can time yourself if you have a stop watch for 20 or 30 seconds before you rest and start again for one or two more sets.

Criss-Cross lunge exercise

It’s the same as the regular dynamic lunge exercise except for this following point: you lung across the body
• Stand hip width apart and feet pointing straight
• With the left leg step forward but to the right side of your body* and bend the forward leg (left leg) to a 90 degree angle or more.
• Your back Knee (right knee) can brush off the floor as indication how low you lunge
• Then push-off back with your left foot to the start position, so you have your feet aligned side by side.
• Now, repeat step two but the right leg steps forward instead the left leg.
• Keep your back straight and your hands around your waist
• Take about 2 seconds to lower yourself
*As you lung body crossing your forward lunging leg; knee cap and foot should be aligned pointing at the same direction

You can start performing 1-2 sets of 6-12 reps, and work your way up to more sets and higher repetitions.

How does the Big Bang FIT with the creation story in the bible?

I’m writing an essay and it is meant to explore how the Big Bang and Evolution might fit with the christian creation story in genesis. I have no clue what to write. I’m not stuck on how it fits with evolution,(i’ve got some pretty good ideas for that) i’m stuck on how it fits with the Big Bang. Any ideas and points I could make?

Unless this is for a creative writing class, I don’t know what you’re going to do. The Big Bang (a mocking term coined by a physicist who disagreed to link the idea of an expanding universe to a British slang for sex) theory and the theory of Evolution by Natural Selection are scientific models that have been tested experimentally. These models not only explain natural phenomena and observations, they make predictions that have been verified by experiment.

The Big Bang theory has been updated but the essential idea of a universe expanding from a point where space-time began remains. This theory explains and predicts such things as red shift, isotopic abundances of elements and the microwave background radiation.

The Theory of Evolution by Natural Selection has nothing to do with the Big Bang. It explains what drives evolution, or the change in gene frequency in a population over time. It has survived 150 years of testing and is the foundation of all of modern biology.

There is absolutely no connection between these experimentally verified, scientific models and a creation myth be it the judeo-christian version (which one? there are two versions in genesis alone) or any of the other many myths cooked up by people to explain the unknown.

Creation myths attempt to explain the unknown by invoking magic. Everything is explained by magic. They make no predictions, they only seek to explain. They don’t explain how these supernatural beings use their magic. They don’t tell how these deities will act in the future.

That doesn’t mean that one of these myths aren’t correct. They just can’t be proven right or wrong. There is no way to disprove the existence of these deities but that’s not in any way special. There is no way to prove that leprechauns and faeries don’t exist.

Unlike just-so creation stories, scientific theories can be falsified because they make predictions. As soon as an experiment disagrees with the predictions of theory, that theory has to be modified or replaced. Any connection between creation and science is purely accidental.

Can someone help me with a reasonable diet and fitness workout?

I had a baby in October of 2005 and since then have gained more weight. My days are really busy so I have this horrible habbit with pop and fast food…yes, I know it’s horrible. I asloo have this horrible craving for salt…??? How much calories, carbs, fats and protein do you need a day as well as water? Can someone tell me how much a day do I need to work out so that I don’t over do it but I shed the pounds fast!

Sounds like your already getting the workout.

What’s killing you is the food.

And here’s the ‘oh so profound’ advice that worked for me.
"You want to be thin, stop eating like fat people".

You get permanently thin by changing your eating habits. Going on a diet is useless, as are those silly pills.

70% water foods. Fruits, vegies. That’s it.
The salt craving means nothing. Salt your food to taste.

You can have a burger or pizza once a week. Not once a day. Tea is a great drink, cola is not. Can you drink cola? Sure, once a week –
Can you have junk food. Once a week.

The rest of the time eat natural unprocessed food. Have a salad for lunch. Dress it with lemon juice instead of ‘ranch’.

You don’t need to count calories. Good food regulates it’s self. No one gets fat from eating too many carrots. It’s the preprocessed calorie bombs like jelly donuts that screw up our bodies natural regulation.

This doesn’t shed pounds fast, just permantly

can anyone give me advice on stretches and fitness exercises i can do for my arms for cricket?

i am 13 and i bowl left arm fast about 71mph and i am looking to increase my pace for the next english summer and i will be netting weekly all winter

71! That’s quick enough for your age, it all depends upon your build atm
if you are a huge dude, then id say its unnecessary, because as your body grows and develops ur muscles will thrive
if you are of a smaller build, then try going to them gym and either lifting freeweights (my gym doesnt allow this for teens so im just going to buy dumbells from intersport) or use the machines for your biceps and triceps
the gym instructors will show you which machines exercise which muscles and of course, you will start with low weights, but if you exercise regularly, you will be building muscle in no time!!!!

(the gym worked best for me rather than pressups or things at home- the change was noticeable within 3 months)!!!!

gd luck

What’s a good exercise program for a person with a Parkinson’s disease?

Please include intensity, duration, frequency, modality, and methods utilized to determine progression of the exercise program.

There is no one size fits all when it comes to exercise for Parkinson’s disease.

As you already know, stiffness-rigidity, balance, breathing, depression, gait issues can make exercise much more difficult.

How one exercises may depend upon physical symptoms, the current physical condition of the patient, finances, accessibility to therapy centers and so on.

Many patients, especially younger patients already had an exercise routine and try to continue with that. They play sports and they work out in a variety of ways. Jogging if possible, lifting weights, swimming.

At a therapy center each patient is observed and a specific routine is designed for them. My husband’s program was designed specifically for him.

He uses mostly nautilus equipment and the swimming pool at the center. He has a check list of exercises and reps. He also uses the recumbent bike. The center recently added another type of recumbent, an elliptical one which took a while to learn as the settings are different.

He has not been in the pool recently because he felt that due to the pain from an arthritic knee on his "bad" side he needed to strengthen his leg muscles.

Swim therapy is mostly walking, knee bending and the like because the water supports a patient with poorer balance. He has still not been given the go ahead to use the treadmill even after many months. In total his time at the center is about an hour a day or almost 2 hours when he uses the pool.

Every few months he meets with a therapist who observes and tests him to determine his progress and revise his program. He says this particular therapist was even more thorough than his neurologist.

What the therapist observed was my husband walking, the distance he could walk, the way he walked (shuffled) stride, posture. Range of motion was tested in arms and legs. Ability to turn and maintain balance. The pitch of his feet – his left foot rolls over

Warm up on a recumbent bike for 10 minutes. Leg curls on nautilus 15 reps, abdominal machine 15 reps, triceps press separately on each arm 15 reps each, "vertical chest" pushing and pulling 50lbs or right side and then 30 lbs on left (bad) side. Exercise on table to stretch upper torso. Yoga neck exercises and then feet exercises. Then onto the semi-recumbent eliptical trainer bike for 15 minutes of cool-down.
Leg extension, leg curls are also included.

My husband walks slowly with a cane but can manage turning carefully – it is different for PD patients with stiffness and balance issues. If he didn’t have such painful arthritis, I think that his gait and balance would be quite different. He doesn’t like to walk through the pain and is concerned about his knee giving out.

There are a number of other specific exercises which can be done at home, in a chair or lying down to help individual areas. Breathing/swallowing/voice exercises are also a crucial part of an exercise routine for PD.

You can read about home exercises and see some photos by checking here:

http://parkinsonsfocustoday.blogspot.com/

Just scroll down the right column to the topic by topic index and also for quick voice exercises and photos.

It is important to exercise during "on" times if you are on levadopa meds. Equally important to be aware of balance issues so that you are working on them through exercise and do not put yourself in a posistion where you are alone but could fall.

Exercise is best in the morning or afternoon. It is not a good idea for PD patients to exercise in the evening – a few hours before sleep as sleep issues can be a serious problem for the PDer and late exercise can interfer.

How many days do you have to exercise to lose weight?

How many days per week should I exercise to lose weight? Also how many minutes per day?

30 minutes of running 3-4 times a week is a good start

i am taking a body conditioning class next semester. what is a great way to get fit before the class starts?

so I use to be in great shape but since college has started i have lost some of my muscle. I did not gain weight i just lost weight because i lost muscle.

so i am wondering what i should do to get in shape. i want to be in great shape for the class, because i don’t want to be out of breathe when i am in the class

Losing weight and getting fitter is really quite simple. All you have to do is a few simple things. Firstly, clear your fridge of fatty junk foods. If there’s no temptation, you cannot fall. Secondly, stock up on watermelon and other fruits. Watermelon is excellent because it clears out your digestive system of toxins and waste, leaving you feeling and being healthier. Next, begin exercising every day. Do not go too hard. If running, don’t go fast or uphill, unless you want bulky muscle. A steady pace each day for a minimum of 30 minutes will allow you to shed fat and tone your body. Set a day each week when you each junk food, but try not to go overboard and ruin the work of every other day. Drink plenty of water, often when you think you are hungry, you are actually thirsty. If you are getting cravings, have a glass of water, wait 5 minutes, and then see if you still want food. This usually gets rid of those nasty afternoon hunger pangs for me!

Good luck, and I hope you get the results you want!!

Fitness/Exercise Question- Which kinds of exercises are best for already thin people looking to tone up.?

Fitness/Exercise Question- Which kinds of exercises are best for already thin people who don’t want to lose any weight (especially in the chest area) but gain muscle instead?

Focus more on your diet, eating healthy, more fruits and vegetables. After you get that under control and in order, hit the weights. Do not really worry about doing a lot of cardio because it will burn fat and calories and you will lose more weight.

Hit the gym for at least an hour a day of weight lifting. For toning do more reps and less weight. If you are wanting to get stronger, do more weight and less reps.

Good Luck!!

Is there anything on the internet that can make me a eating and exercise program?

Hey everyone.
So today i woke up, got on the scales and was mortified!!!!
Is there any websites that can offer me a eating and exercise program for free, to help me lose weight??
I really need help.
If you guys have any tips or MOTIVATION that would be fantastic.
Thank you x x
Andy

www.mypyramid.gov

Try this! If it dosen’t help, then I have no idea what will!

Health Fitness Tips * Waterfall Video !! * Exercises to Lose Weight Quickly

Exercise fitness workouts * Celebrity fitness exercises *
Physical Fitness * Healthy Weight Loss Tips *
Come and Adventure Outdoors with me… *

One of the many fitness adventure movies that I love to make for you… this is true functional fitness for the body, mind and soul! =)

Come and see the beautiful water fall, my friends…in this video I visit a beautiful and real, outdoor waterfall !!
Imagine that, right?!

So go on and get outdoors and get your butt movin’ too!
That’s right — I’m talking to you! So get on up and get out the door right now, you hear?

Your life depends on it! And that’s a good thing…

I love the healthy you….

Peace, Dan =)
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Duration : 0:8:31

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