Here is a simple tri-set for the lower body that can be done at home.  It’s sure to get your thighs burning and help melt away the unwanted fat!

1. Reverse Lunge: Perform for 60 seconds and without resting move to exercise #2.

2. Lateral Lunge: Perform for 60 seconds and without resting move to exercise #3.

3. Squat: Perform for 60 seconds.

After completing the Squat, rest for 60 seconds and repeat the sequence two more times.  Your legs will be begging for mercy!

home exercises, lateral lunge, lower body exercise, reverse lunge, squat Hide

What I am about to share is pretty basic knowledge for those in the fitness industry. However, I realize not everyone who exercises (strength training specifically) puts in a decent amount of time educating themselves on how to go about it (hence the reason I have a job!).  So, for those who are not up to speed on the training effect of a specific repetition bracket, let’s get you caught up.

First, what is a repetition?  A repetition is the act of performing a given exercise.  Take push-ups for example.  When you lower yourself to the ground and push yourself back up, that is a repetition.  Repetitions influence the adaptations you get from an exercise session.  Generally speaking, the training effect for a given repetition bracket is as follows:

• Rep Bracket: 1 – 5
• Training Effect: Increase in muscular strength

• Rep Bracket: 8-12
• Training Effect: Increase in muscular size

• Rep Bracket: 15+
• Training Effect: Increase in muscular endurance

While this is a very basic understanding of repetition brackets, it is a good place to start….especially if this idea is new to you.  Armed with this information you should be in a better position to train for your goals and achieve better results in the gym.

repetitions, Strength Training Hide

One thing that comes up quite frequently when discussing obesity and weight loss is the role our genetics plays.  Most people are quick to point the finger and say, “It’s my genetics” or “it’s in the genes” when figuring out the determining factor in our weight issues.  While some people may disagree with me, I’m telling you it’s not our genetics!

While genetic makeup may predispose you to being overweight, it is not the determining factor of whether or not you will become overweight.  Genetics are heavily influenced by environmental factors (ie. diet & exercise).  I think we can all agree that genetics have changed very little since the early 1900’s, yet incidence of obesity/overweight, and the chronic diseases which accompany it (ie. heart disease, diabetes, cancer, etc.), has skyrocketed!  Why?  Our nutrition (mainly) and exercise habits.

Since we have migrated from whole foods to processed foods, coupled with the food industry’s love of inexpensive high fructose corn syrup (check the labels, it’s in EVERYTHING!), our waistlines have expanded out of control.  And any study that says we’re just as active today as we were 50 years ago should give back the money they used to fund it.

If our own epidemic isn’t evidence enough, just look to other countries who are now allowing McDonald’s to set up shop on their street corners and see how their body weight, and health, has changed.  Should we point the finger at their genetics, also?  Nope.

While I’m not claiming that genetics has nothing to do with our obesity epidemic, I am saying it is not the determining factor of whether you will become obese/overweight or not.  This should give you hope that no matter what hand you’ve been dealt by your genetics, there is something you can do about it.  Just keep pushing forward and don’t give up!

diet, exercise, genetics, Weight Loss Hide