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Scientific breakthroughs have showed that high-intensity training (HIIT) makes it possible to lose weight and improve muscle tone without spending hours in the gym. Knee (leg) extensions: Sit on a leg extension machine and grasp the handles to steady your torso.
Standing hamstring curls: Depending on the machine, position yourself either standing or kneeling. Hip abductions: Using a hip abduction machine, position your legs so that the outside of your knees rest against the thigh pads.
Single-leg bridges: Lie on your back with your right knee bent and right foot placed on a step and your other leg extended straight up.
Seated dumbbell shoulder presses: From a seated position, hold the dumbbells at chest level. Incline machine chest presses: Adjust the seat so that the handles are at chest level and your feet are flat on the floor. Flat bench dumbbell flyes: Lying on a flat bench on your back with your feet on the floor, grasp the dumbbells with palms facing each other and arms extended above your chest. High pulley cable crossovers: Grasp the handles of the upper pulleys and extend your arms upward in a “V” with palms facing downward. Machine lateral raises: From a seated position with elbows close to the sides, place forearms against the pads (or grasp handles, depending on machine).
Cable kneeling bent lateral raises: From a kneeling position with your right side facing the machine, grasp the handle attached to the low pulley position of the machine with your left hand. Reverse grip lat pulldowns: Adjust the seat on the lat machine so that your arms are extended fully when grasping the bar and place your knees under the restraint pads. One-arm dumbbell rows: Place your right knee and right arm on a bench and your left foot on the floor. Straight-arm pulldowns: Grasp a high bar attached to a high pulley or lat machine with a pronated grip (palms down). Two-arm overhead dumbbell extensions: Grasp the dumbbell handle with both hands and press it overhead.
Flat bench narrow grip triceps extensions (nosebreakers): Lie on a bench, grasping an E-Z bar using a pronated grip, hands 6 to 12 inches apart. Hammer curls: From a standing position, grasp a pair of dumbbells and extend your arms with palms facing toward the body. Healthy Transformation – Designed to be the last weight loss program you’ll ever need. May 7, 2013 By Gary Kracoff 4 Comments The Healthy Transformation Weight Loss Program was designed to stimulate your metabolism to burn unhealthy fat while giving your body important nutrition for overall health—helping you to look and feel better.

This program is modeled after a recent clinical study that helped patients who really needed to lose weight for more than just looking good. Dr Shea will explain why we become more forgetful as we age and what you can do about it Here are some of his talking points. While this program is tough and demanding, it will turn up your metabolic furnace so that you become a fat-burning dynamo. High-intensity, intermittent exercise on an elliptical trainer or stationary bike, 20-30 minutes: This technique involves doing short bouts of maximal exercise immediately followed by short bouts of submaximal exercise.
Include wholesome foods, such as fruits, vegetables, lean meats, whole grains, monounsaturated oils, nuts and fish. Holding a dumbbell in each hand, place one foot on top of the bench and step up until that leg is almost straight. Lunge behind you, placing just the ball of your foot on the floor, bending both knees so that one knee is directly over your foot at a 90° angle and the other knee is pointing to the floor, heel up.
Push off with your bent leg and lift your hips and straightened leg toward the ceiling so that you form a bridge.
Lower the dumbbells in a wide arc to the side until the dumbbells reach the chest and shoulder level and you feel a stretch across your chest. Bend your elbows slightly and lower the bar explosively until it reaches the top of your thighs. Place your heels on the floor and your hands on the edge of the bench and support your weight with straight arms.
Keeping your elbows low and at your sides, curl the dumbbells explosively until they reach chest level. Grasp a dumbbell with your right hand and brace your right triceps on the inside of your right knee. Thomas Shea has published over 300 scientific articles, trained 16 doctoral students, 30 Master’s degree recipients, and supervised over 35 undergraduate research projects. Representatives from many of our most highly regarded brands will be on hand with free samples and wellness tips.
Choose an aerobic exercise that you enjoy, such as walking, jogging, cycling, swimming, gym aerobics, or cross-country skiing. With your knees straight ahead and toes pointed up, raise the weight explosively until your knees are extended.
Placing your hands across your chest, lower your torso so your body is at a 90° angle with glutes and hamstrings completely stretched. Kick your leg back as far as you can without arching your back, and concentrate on squeezing your butt muscles as you extend your hip.

Pull the handles downward explosively until your hands touch each other at about waist level; return slowly to the starting position. Extend your left arm while holding a dumbbell with your left hand, using a palms-in grip (pronated).
Bend your elbows and lower your body in front of the bench until your upper arms are parallel with the floor (or as low as you can). Keeping your elbows in a fixed position, lower the weight under control until the weight is 1-2 inches from your forehead.
Then do 8 revolutions at maximum intensity (100 percent effort, as hard as you can) followed by 12 revolutions at 40-50 percent effort.
The Atkins type diet— high in proteins and fats and low in carbohydrates— is not appropriate for this kind of exercise because you need carbs to train intensely. If you have kneecap pain, do this exercise at the end of the range of motion or don’t do it at all.
Change legs and repeat with no rest in between (most women should begin with 10 to 20 pounds). When your legs are open as far as possible, pause momentarily and then return to the starting position. Pull the dumbbells explosively toward each other in a wide arc back to the starting position.
Bring your left arm toward your chest explosively in a rowing motion; return to the starting position under control. You have completed one revolution each time you extend your right leg when exercising on the stationary bike or elliptical trainer. Lift the heaviest weight you can handle that allows you to complete the exercises using good form.
The Atkins diet works well for people who want to lose weight but are only moderately active. You can also do hip abductions with a low polling machine if a hip abduction machine is not available.

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