6 Moves That Boost Your Metabolism

By Lucy Danziger and the staff at SELF

Aug 09, 2011
Send
Share
Print
Health E!erts "ain
Happier, Healthier You
#y Lucy Danziger and the staff at SELF
Recent Posts
6 Delicious Antiaging Recipes
4 Fies !or Diet Failures
Ho" to #et Pregnant at An$ Age
More Articles %
Sure, cardi$ is %iller f$r a str$nger heart and lungs, and f$r sli&&ing d$'n, #ut t$ really re( fat #urn, y$u)(e
g$t t$ sli! a fe' 'eight training sessi$ns int$ y$ur 'ee%* +he reas$n, Building lean &uscle #$$sts
&eta#$lis&, za!s cal$ries and creates definiti$n -a%a, slee% and sey cur(es.* /$u)ll als$ en0$y seri$us
health #ennies* Strength training i&!r$(es #$ne density, hel!ing y$u a($id fractures1 it als$ l$'ers #l$$d
sugar le(els and ch$lester$l, reducing y$ur ris% f$rheart disease and ty!e 2 dia#etes* +ry this fat2#lasting
t$ne2u! fr$& Sara Di&&ic%, f$under $f Physical E3uili#riu& fitness center in 4e' /$r% 5ity, t$ cran% u! y$ur
#$dy)s cal$rie2#urning engines and get fir& fast*
You nee&' A resistance #and -'ith $r 'ith$ut handles., a sta#ility #all and a !air $f 62 t$ 72!$und du&##ells
The plan' Perf$r& 2 sets $f 12 re!s $f each $f the f$ll$'ing effecti(e strength &$(es t'ice a 'ee% $n
n$nc$nsecuti(e days*
Thigh resi(er
8$r%s, thighs, hi!s, #utt
Lie $n left side 'ith legs stac%ed, %nees #ent, left f$rear& su!!$rting u!!er #$dy* Place a #and -'e used a
l$$!, #ut y$u can tie a handled #and. ar$und thighs right a#$(e %nees* 9ee!ing inste!s stac%ed, $!en right
thigh t$ ceiling as high as y$u can -as sh$'n.* L$'er leg f$r 1 re!* D$ 12 re!s* Straighten t$! leg, then lift
and l$'er 12 ti&es* S'itch sides1 re!eat series*
Terri!ic trimmer
8$r%s, sh$ulders, #ice!s, a#s, #utt, ha&strings
Stand 'ith a 'eight in each hand t$ start* Balance $n left f$$t as y$u #end f$r'ard, right leg #ehind y$u,
!arallel t$ fl$$r, ar&s hanging -as sh$'n.* 5$ntinue t$ #alance as y$u raise t$rs$, #end %nee, #ring right
thigh !arallel t$ fl$$r in fr$nt $f y$u and d$ a #ice!s curl* H$ld %nee2u! !$siti$n1 !ress ar&s $(erhead*
:eturn t$ start* D$ 12 re!s* S'itch sides1 re!eat*
Tight s)uee(e
8$r%s, sh$ulders, #ice!s, u!!er #ac%, #utt, thighs
Anch$r #and at chest le(el in fr$nt $f y$u* ;ri! the end in each hand and stand 'ith feet hi!2'idth a!art,
ar&s etended at sh$ulder le(el 'ith #and taut* Lunge right f$$t #ehind y$u as y$u #end el#$'s and dra'
hands t$'ard #$dy, s3ueezing sh$ulder #lades t$gether -as sh$'n.* :eturn t$ start f$r 1 re!* D$ 12 re!s*
S'itch sides1 re!eat*
Bell$ banisher
8$r%s, a#s, sh$ulders, hi!s, #utt, ha&strings
Lie faced$'n $n #all, hands and t$es $n fl$$r* 5$ntract a#s as y$u etend left ar& and right leg in line 'ith
#$dy -as sh$'n.* Pause f$r 2 c$unts1 return t$ start* :e!eat, lifting $!!$site ar& and leg, f$r 1 re!* D$ 12
re!s*
*tomach slimmer
8$r%s, a#s, sh$ulders, chest
Lie faceu! 'ith %nees #ent, shins !arallel t$ fl$$r, a 'eight in each hand, ar&s etended t$ sides $n fl$$r in
line 'ith sh$ulders* Bring ar&s t$gether a#$(e chest, then sit u!, reaching hands t$'ard t$es -as sh$'n.*
:eturn t$ start* D$ 12 re!s*
Bun burner
8$r%s, #utt, sh$ulders, a#s, thighs
S3uat 'ith #ac% against 'all, feet hi!2'idth a!art, thighs !arallel t$ fl$$r, a 'eight in each hand at sides* Lift
right leg $ff fl$$r and h$ld there thr$ugh$ut, as y$u raise ar&s t$ sh$ulder height, !al&s in -as sh$'n.*
L$'er ar&s f$r 1 re!* D$ 12 re!s* S'itch sides1 re!eat*
2222222222222222222222222222222222222222222222222
Finally, there is a !erfect 'eight l$ss !lan f$r y$ur !ers$nality* SELF<s +ose , poun&s program let)s y$u
ch$$se #et'een a #$$tca&! trainer and y$ga guru 'h$ lead y$u thr$ugh the sli&2d$'n, sha!e u! !lan in
0ust f$ur 'ee%s* -Plus, the nutriti$nist2a!!r$(ed reci!es are delici$us= 4$ c$$%ing s%ills re3uired*. +he
!ay$ff, y$u)ll erase 7* >t)s easy=