5 EXERCISES THAT DONT WORK FOR FAT LOSS AND TONING (that everyone does) – and some better alternatives!
Everyone is making their return to the gym / training so here are 5 exercises that I can save you from wasting your time on this year!
1. Pulse squats.
You know those squats that are like, quarter squats? They are really really common in the gym and look like someone is out of a bad 1980s martial arts movie. Basically the pulser goes close to the bottom of a squat and bounces up and down about 5 cms or so. It FEELS like it is really working your legs because they burn – but that burn is just lactic acid and isnt doing much to improve the shape of your legs.
BETTER ALTERNATIVE: Full squats.
A full squat where you go all the way to the bottom so that your butt nearly touches the floor and then return all the way up to legs straight is best. It will work ALL the muscles in your legs and butt, and if you hold a weight in front of your body then it will give you a good dose of lower abs too.
Full squats are also one of the best preventative exercises for back pain (when done properly) and encourage good flexibility.
2. Walking with hand weights.
Fortunately this has died out a lot, but I still see it fairly often. Walking with hand weights was massive in the 80s, but should have died there. Basically the walker wanders around with pumping arms while carrying a couple of kilos in their hands. It does consume a few more calories than walking – which is not much!
BETTER ALTERNATIVE: Sprints.
Walking is great if youre injured, but if not then you should be building up to sprints. A good sprint program will carve lines into your legs and butt and will also tone your abs up.
An added bonus with sprints is that the whole session is usually done within 20 minutes so you dont have to spend hours walking.
In case you missed it, grab my free Sprint Your Butt Off (Literally) Guide (you can get it here). I released it last month and over 200 women are on board right now! (It rocks smile emoticon )
3. The butt blaster machine.
You know that machine that you bend over, put a pad into your hamstring and then push back so your leg goes straight? Yeah, that machine sucks.
It doesnt tone.
It doesnt strengthen.
BETTER ALTERNATIVE: Deadlifts or Kettlebell swings.