Queen Elizabeth has issued strict conditions to Kate Middleton for her upcoming NYC trip – conditions upon which the monarch’s Christmas dinner visit to Kate’s house depend. The royal press office is probably starting to panic as the date of Kate Middleton and Prince William’s NYC trip draws closer. It seems like every time Kate and Will go abroad, they always manage to cause minor [or major controversies], no matter how hard they try to stay boring. Whether it’s through their actions, or [inevitably] through Kate Middleton’s never-ending wardrobe malfunctions. However, we’re hearing that this time, Queen Elizabeth has issued a warning before Christmas – the monarch has issued incredibly strict instructions on how Prince William and Kate Middleton should behave, starting from how to dress all the way down to how they should act with each other in public.
It’s not a secret that Kate Middleton and Prince William have been having some problems lately, even though their recent babymoon to Balmoral seems to have solved the issues. But if these were major issues, then a quick vacation isn’t going to solve anything, much less make Kate and Will comfortable with each other again. Kate spent a month holed up at her parents’ Bucklebury home, far away from Kensington Palace. Even though she claims it was to recover from her morning sickness, sources have been saying that it was due to marital issues with her husband.
In any case, Queen Elizabeth has reportedly (Vanity Fair) agreed to have Christmas dinner at Amner Hall in Norfolk so long as Kate’s behavior is up to par on the NYC trip. The Queen is worried about how Will and Kate will come across to the general public, both in terms of their marriage and their general demeanor. Can they pull off the happily married routine, especially without the distraction of Prince George? Hopefully Kate won’t go and have yet another wardrobe malfunction….
The trip is only three days long, but the royal couple have media stops scheduled plus a litany of public events to attend. There’s plenty of time to screw up, especially if they’re not prepped properly. Kate Middleton wants Queen Elizabeth at Anmer Hall, her Norfolk home, for Christmas so we are sure The Duchess of Cambridge will be on her best behavior in NYC.
Hula hooping is a good workout, especially for the back, abs and obliques, but it also engages the lower body and provides a substantial cardiovascular challenge when done for sustained periods of time.
A weighted hula hoop works exactly the same way that a regular one does but it tends to be easier to use for extended periods of time and rotates in a smoother, more fluid fashion.
The intentional momentum you have to create and the effort required from your muscles to keep rotations going benefits your muscles and cardiovascular endurance, so you are toning and burning calories at the same time.
How many calories does a weighted hula hoop burn?
The American Council on Exercise (ACE) funded a study completed at the University of Wisconsin, and found that a 30 minute weighted hula hoop workout which consisted of hooping moves and twirling motions around the arms, waist, and legs burned roughly 7 calories per minute.
The participants of the study were as young as 16 and as old as 59 and were all female.
The number of weighted hula hooping calories burned are apparently very respectable!
Most women do not see this rate of expenditure while plodding away on elliptical machines or treadmills (at least not when focus is divided and fitness thresholds are not pushed).
Benefits of using the weighted version
Many people find that the extra mass actually makes it easier to keep the momentum of the twirling motion.
They come in varying dimensions and tend to be coated with a foam (unlike children’s plastic versions) that make them more comfortable for the many, many revolutions that they will inevitably be making around your midsection.
They most often come in 3, 4 and 5 lb varieties. It’s a good idea to start with the 3 lb when you are brand new to the workout, and increase as you get used to the exercise, and gain endurance for the specific movement.
Another suggestion to those new to this kind of program is to introduce both your muscles and the flesh on the sides of your body to this sport slowly. Those that jump right into full fledged routines for extended periods of time have noted that their sides become temporarily tender.
Really though, any time you start a new routine with even moderate vigor (as you should), your body is going to speak up in the form of cranky muscles that haven’t been utilized in a while, or general soreness from movements and positions that your body is not used to.
With that said, most weighted hula hoops will come with user’s guides that instruct you to start out by using your new piece of equipment for just a few minutes a day until your body becomes accustomed to the ring whirling around your waist.
After a week of doing about 4-5 minutes a day, you should be able to comfortably bump up your hula hoop workout time to ten minutes, 20 the next, and even 30 minutes at a time by week 4 or so.
Once you become proficient at this, you can increase the challenge by stopping twirling to do intervals of difficult bodyweight exercises such as push ups or squats.
It’s a fantastic workout for your abs and can really be very enjoyable, as well. If you don’t find that you’re having a good time while you’re doing it, just thinking of the number of calories burned while weighted hula hooping ought to put a smile on your face.
Anyone who has ever used one of these cardio machines to get their heart rate up has probably wondered about the accuracy of the monitor for elliptical calories burned.
If you were to believe the screen readout, you would walk away believing that you had burned upwards of 600 calories per hour on the elliptical. Unfortunately, you have likely burned far less than that.
Your hourly expenditure rate is going to depend on stable variables such as your weight, gender, muscle mass, and metabolism, but your intensity and the form that you maintain throughout your workout is going to make a big difference in that final caloric estimate, as well.
For example though, consider a 135 pound 20 something female that spends 30 minutes on the cardio machine, at a moderate to high intensity or 8/10 exertion rate for most of the time. She will use roughly 7 to 8 calories a minute, or 210 to 240 total. The readout on the machine will likely show an expenditure estimation of 320-350.
That’s quite a big difference, especially over the course of many workouts where you think you’ve burned between 600 and 800 calories in one hour and you’ve actually used more along the lines of 350-500. A miscalculation like this one five times a week would lead a person to believe that they had burned an extra 2,100 cals that they actually hadn’t; that’s 60% of one pound in a week and almost 2.5 lbs over the course of a month (8,400 total not burned/3500 cals in 1 lb = 2.4 lbs), and a whopping 28.5 lbs after a whole year. Imagine working that hard for that long and wondering why your scale hasn’t dropped by much.
The message to take away from this is not to avoid elliptical trainers, but to realize that their expenditure readouts are not necessarily accurate, and that they typically grossly overestimate. The most important thing would be to not overindulge on meals after a workout because you erroneously thought you had burned more calories than you actually had.
Which elliptical burns the most calories?
The elliptical machines that use the most calories are always going to be the ones that engage both your lower and upper body simultaneously.
If you can get both your arms and your legs swinging, you’re going to be getting the highest rate of expenditure, so look for ones that include an arm component. Many have handles that you can hold onto that articulate back and forth in the same motion that your legs are moving; always choose these machines whenever possible in order to get the most effective workout.
Another thing to look for are the varieties that allow you to increase the incline and resistance of the ellipse motion that your legs are making.
When you crank up the climb rate, you should instantly feel your lower body begin to struggle and have to work harder against that incline motion. This means it’s working!
Here’s a tip though: cranking up to the highest climb option is not always going to be the best for your body size. You don’t want to be using a bouncing, momentum-based movement in order to get the elliptical foot paddles to make their revolutions.
Choose an incline/climb setting that works for your height so that you are in control of the entire range of motion/cycle of every revolution. In other words, shorter people may get a higher caloric burn and challenge to their muscles more thoroughly if they choose a climb rate that is roughly half of the maximum setting.
Really, it’s better to set the custom incline and resistance settings by what feels the best for your body’s dimensions, and not by what the machine tells you is the “ultimate” challenge, because it’s idea of the most effective workout is not necessarily going to be the best suited to target muscle groups within the large variety of body shapes and sizes.
Tune into your workout; focusing on keeping up your intensity and making your movements controlled and deliberate (rather than momentum driven) will help you increase your caloric burn on an elliptical.
Breasts are predominately a fatty tissue that resides directly over top of the pectoralis major and minor.
Though building the size of the breasts themselves cannot be achieved in any other way aside from putting on additional body fat, you can make them more predominate and “perky” by increasing the mass of the muscles behind the breasts themselves.
The workout above is a good example of a way to build up your upper body muscles and get the appearance of a bigger chest.
Exercises for bigger breasts are going to target the muscles directly underneath and around the tissue; these are the best moves that you can do to get bigger boobs without surgery.
Incline Chest Press – At an incline, the chest press builds the top of the chest directly underneath the clavicle, also known as the collarbone. This pulls skin upwards, causing the breasts to be lifted.
Decline Chest Press – A decline angle works the lower part of the pectoral muscle, which is directly under the fullest part of the breast tissue. This can help you get bigger boobs without surgery because the extra muscle depth provides structure underneath the fatty tissue, pushing it both forward and slightly upwards.
Flat Bench Dumbbell Press – This movement works the centerline of the pec muscles, as well as the area between the shoulder socket and the middle of the chest. This creates size and fullness on the upper outside of a breast. Because the main focus of this exercise is on the middle of your pec muscle, it pushes the middle of the boob forward, making it appear larger.
The “Pec Deck” or Fly Machine – When you use this machine one handed and bring that one arm as far across to the other side of your body as is possible, that motion builds up the centerline of your chest, giving you the appearance of more cleavage.
Bodyweight exercises for bigger breasts
Traditional Push Up – This provides almost the exact same benefit as the flat chest press, except many more muscle groups are engaged when you do this bodyweight bodyweight exercise. Your abdominals, hip flexors, lower back, quads, triceps, calves and obliques all have to pitch in to complete this motion.
Tricep Push Up – This version of a push up specifically targets the triceps much more than the regular form does. This adaptation targets the lower breast muscles, though not as much as a decline bench press does.
Dive Bomber or Seal Push Up – A dive bomber pushup is a bodyweight equivalent of combining all three of the chest press exercises above (incline, decline, and flat) and is an extremely effective move for getting bigger boobs without surgery.
Side Push Up – A side push up provides a benefit similar to what the Pec Deck or chest fly machine does (see above). It effectively targets the chest muscle, developing size specifically where the pectoral muscles attach to the sternum, giving a person extra cleavage.
When doing the exercises above as a plan to try and increase breast size, don’t try to simultaneously drop weight. If you drop weight at the same time as doing the above workouts, you will lose body fat as well and may see a decrease in chest size, despite your efforts.
Physical activity is the hard way to improve a physique, but it is also by far and large a safer, more long term means to reaching your goals.
Incorporate these exercises into your regular workout routine (doing the exercises every other day and pushing yourself to increase weight/resistance and difficulty of the move) and you should start to see a difference in your body shape in roughly 2 – 4 weeks.
So you want bigger, rounder glutes? Forget the butt pads and strategically stuffed underwear and build a real one with these exercises for a bigger booty.
This workout is going to hurt, but in a good way. Just remember you were the one who looked up this workout! If an exercise is too hard to do for a full 60 seconds, just take a second or two to catch your breath and then start again.
How to do this workout:
There are two routines on this page that can help you reach your goals; the video above, and the printable routine below. The exercises are to be done in pairs. Do the indicated time period of each exercise (noting when you should repeat the minute on the opposite side of the body and when you should divide the minute between the halves of the body). Complete 3 rounds of each pair before moving onto the next group of pairs.
To get a more toned, round bum faster, make the workout even harder by holding handweights or dumbbells in your hands. For most exercises, it works best to hold them in close to your body at shoulder height.
Warm up (10-15 minutes of cardio)
1 Minute Pilates Leg Pulls (Alternate lifting left and right legs)
1 Minute Clock Lunges (Repeat full minute on each side of the body)
1 Minute Squat Jacks
1 Minute Reverse Lunges with Rear Leg Raises (Repeat on each side of the body)
1 Minute Pilates Kneeling Side Leg Raises (30 seconds on both left and right legs)
1 Minute Ski Squats
1 Minute Back Bow Crossovers
1 Minute Sumo Squats
Cool Down & Stretch
Here’s a tip; combine this strength training routine with a cardio workout that targets the bum muscles, as well. A great example would be to spend your cardio warm up on the stair climber (you can also run stairs or bleachers, if you don’t have a gym membership). Blending cardio that specifically targets glute muscles with this workout routine for glutes will leave your legs and butt very sore – but it will definitely help you get a rounder booty.
Do this routine 3-4 times a week, giving your lower body 1 day off in between (focus on upper body toning while you give your lower body muscles a rest). It’s also a great idea to mix up your workout routines often to keep your body guessing and responsive to the exercises you put it through. Look through Fitness Blender’s home workout videos for more challenging lower body workouts that would be great to switch back and forth with the above routine.
With the problem of childhood obesity looming, finding ways to increase our children’s physical activity levels is becoming increasingly important. Even so, lowering our children’s body fat percentages is just one small aspect of the bigger picture. Along with the multitude of health benefits, there are also many inadvertent advantages exercise and physical activity has on learning in the classroom.
Exercise and the Brain
In a study done by Georgia Health Sciences University, researchers had 11 to 17 year olds who were overweight commit to 20 to 40 minutes of vigorous play everyday such as jump rope, running games, and hula hooping.
The activity was done every day after school for three months and the results of their fMRI scans at the end of the test period showed an enhancement in brain activity. The prefrontal cortex increased in activity while an area just behind it showed less activity, which is common for those who are rapidly developing cognitive shills. All of the students showed remarkable improvements in their math skills but the students that exercised the most also showed an impressive 3.8-point increase on standard I.Q. tests. However, improving test scores is not the only positive effect physical activity has on learning in the classroom.
Exercise in the Classroom
Recently a teacher in Canada decided to test what effect exercise had on her students and found some amazing results. The teacher added two weekly bouts of exercise that were 20 minutes each and conducted them while still teaching her regular subjects like language arts and mathematics. At the end of the four-week trial, the teacher found that every single student went up a full letter grade in reading and math; some of her kids even went from F’s in vocabulary to A’s. This was similar to the findings of the study done by Georgia Health Sciences University.
This four-week test on the effects of physical activity on learning not only found an increase in test scores, but also found that the kids had an improved ability to concentrate and could work for longer periods of time without interruption. Additional benefits included significantly improved student attendance, and an impressive 67% drop in disciplinary problems.
How do we make physical activity more prominent in our schools and reap the rewards?
Clearly, physical activity can have a positive effect on learning and behavior in the classroom. Unfortunately school systems are big, inefficient, and resistant to change, so the likelihood of any school adopting this teaching style on its own is very unlikely no matter how good it is for our kids, the school’s discipline issues, and/or test scores.
What we have to do, as a community, is request that these changes be undertaken in our schools – for our children’s educational benefit and for their health. Even if you don’t have kids, the social benefit of improving kid’s attendance and discipline would be evident with a reduction in teen crime and also a smarter more capable future workforce. As an additional benefit, introducing youth to physical activity increases their chances of continuing to work out later in life, which in turn lowers their chances for preventable health issues like diabetes, and heart disease…which in turn lowers everyone’s healthcare costs.
Implementing exercise in the classroom is a win, win, win…win situation. Do everything you can to motivate other people to get onboard, and go to the school district and insist upon implementing these strategies in the classroom. In the meantime, take some responsibility for your own children by encouraging them to get up and move and to exercise with them. Go play with your kids; run with them, jump rope with them, hop, bounce, and wrestle with them. Just get moving and stay moving, and encourage other parents to do the same.
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