Bust Firming Exercises

Many female celebrities, including Marilyn Monroe (see Marilyn Monroe's Diet and Exercise Routine) are fans of bust firming exercises.

The bust also goes by the names "breasts", "chest" and a variety of derogatory slang words like "boobies". Regardless of what you choose to call them, they are an area on the body that a majority of women would like to firm up so they look more perky and less saggy. The way to do this is through some exercises that involve a variety of weightlifting and body weight exercises.

Note: Men who want larger pecs (pectoral muscles) can also benefit from these exercises.

Bust Firming Misconceptions and Myths

The breasts themselves cannot be made larger through exercise, because they consist of glands and are 80% fatty tissue - hence why obese women (and sometimes men) have larger breasts. But there are muscles underneath the breasts and above them that can be targeted - the pectorals. Working these muscles might not increase the size of your bust, but they can make your breasts firmer and more perky. Even men can benefit from these exercises by building larger chest muscles - "pecs".

Bust-firming exercises often involve body weight exercises and the weight lifting items like dumbbells, kettlebells and possibly an adjustable bench. The exercises can be done from the comfort of your own home, provided you have the tools and the space, or in the gym. Many of these exercises are very easy to learn.

BUST FIRMING EXERCISES

For best results repeat the exercises below three times a week on alternating days. Do 10 to 15 reps and 5 sets of each exercise. 

#1. Push-ups

Push-ups are a popular body weight exercise that anyone can do - and they are an excellent breast-firming exercise. To do these, lie on your stomach on the floor with your hands directly under your shoulders. Push your body straight up in the air until your arms are locked. Keep your back straight and lower yourself to the floor until your chest is about a fist-width away. Push yourself back up and repeat. If this is too difficult, you can place you knees on the floor.

If bored try doing a variety of other push-up style exercises that target the pectorals.

#2. Incline Press or Bench Press

Doing incline presses or bench presses are two bust-firming exercises that targets the upper chest muscles. It can be accomplished using either dumbbells or barbells.

To do an incline press, adjust your bench to 45 degrees. Hold on to the dumbbells, lie back on the bench and place your hands at chest level with your palms facing forward. Push the weights straight up in the air and bring them toward each other until they are about an inch away. Lower them back down by bending your elbows and repeat.

#3. Chest Flyes

Chest flyes can also be done with the bench, and you can do them at an incline position or flat. Lie on the bench with your arms straight up and your palms facing each other. Slightly bend your elbows and maintain the bend. Lower your arms to your sides until they are about parallel to the floor then bring them back up. To do chest flyes, you will need to use lighter weights.

#4. Chest Squeezes

A Swiss ball is a functional training tool that is often used to work the abs. However you can also use it to do a chest exercise called a "chest squeeze". To do this exercise lift the ball up with your hands or forearms placed right in the center. Squeeze it as hard as you can for 20 to 30 seconds and release. If you don't have a Swiss ball you could also use a football, basketball, etc.

Making Healthier Food Choices

Sometimes you have to think smart when it comes to making healthier food choices. Here are some examples:

Having Chocolate Milk instead of Coca-Cola.

Ordering a Hamburger without the Cheese and Bacon.

Having Red Wine instead of Beer.

Packing a healthy lunch instead of eating out for lunch (most fast food places that cater to the 9-5 crowd don't serve healthy food as its often deep fried).

Having juice instead of a high-sugar energy drink.

Ideally what you want is to pick foods higher in fibre / protein / nutrients / minerals and lower in sugar.

While it is true that to lose weight, a dieter will want to eat less than he or she is burning through exercise and daily activities, it's important to make quality food choices so you are getting more of the good stuff and less of the bad stuff. On the most basic level, a calorie is a calorie regardless of the source, and that yes, you could eat 1000 calories a day in pizza, fill up on water, and lose drastic amounts of weight - getting all your fibre / protein / nutrients / minerals from pizza isn't really a healthy way to do it.

 

There are much healthier ways to lose weight and still take in 1600 to 2000 calories per day.

Weight loss is about more than just keeping the calorie count lowered. Eating healthy is a lifestyle change that will take work, by figuring out how to make every calorie burn efficiently in your body.

 

Take the pizza as an example. It has refined sugar in the white flour crust, saturated fat in the greasy cheese, and any meaty topping is sure to be high in sodium and fat. These foods are not helping your body for a long term slow releasing energy burn, digestive help, or assisting with lowering blood pressure and preventing illness and disease.

A slice of plain cheese pizza from a walk-in shop is roughly 600 calories. 600 calories is a lot when you are making every calorie count. And if you are only eating 2 slices per day (and that is your entire diet) then you will end feeling very hungry.

Instead of having the slice you could have:

-A bowl of mixed bean salad (1 cup) 200 cal

-With a side of 1% cottage cheese (1/2 cup) with 1 Tbsp of ground flax seed 200 cal

-Steamed vegetables (1/2 cup) 50 cal

-5 Brazil nuts 100 cal

-A small apple 50 cal

 

That way you would be getting a larger amount of food, not feel hungry all the time, and still have a lowered amount of calories. Eating foods with lots of fibre, nutrients and so forth help you to feel full without starving yourself.

Note that the amount of food mentioned above could actually be two meals! It contains much leaner proteins, complex carbohydrates, fruits, vegetables, dairy and healthy fats. Your body will be able to use this much more effectively than a slice of pizza ever could!

It just goes to show that while calories should be reduced to lose weight, healthy choices are still very much a part of making healthier choices.

 

Of course sometimes you still want to treat yourself, and that is where things like chocolate milk come in. Yes, its a treat, but its high in calcium and protein.

How to Curb the Munchies

Suppressing your appetite doesn't actually work. You will just end up binging on food later, especially anything high in carbs or sugar.

 

The best solution to curb the munchies... is to munch!

 

But you do so by packing healthy snacks that you love and then eating those whenever you feel hungry.

 

Apples, fruits, low-fat granola bars, nuts, berries, yogurt.

 

You can eat healthy and still snack if you know what to eat.

Why do we crave junk food or large portions of food?

1. We are bored
2. We waited too long to eat and now the hunger is insatiable
3. We like to watch TV or be on the computer when snacking
4. We like to eat with friends
5. Junk food just tastes too good.

The common reasons seem to come down to these five. Let's match them up with solutions:

1. Boredom. Don't laugh when I suggest this, but exercise. I'm absolutely serious. Not only is it good for you and a productive way to spend your time but after working your butt off you may just be motivated to reach for almonds instead of chips, or make a healthy meal instead of hitting up the closest fast food joint.
2. Waiting too long to eat. Simple solution, don't get to this point! Remember to eat a hearty breakfast and lunch. Even if you don't feel like it. Your body will adapt to earlier eating and by the evening, you won't even be that hungry! Don't be afraid to have a snack too as that tiny snack will prevent you from overeating later.
3. Do NOT watch TV and eat! I know it's really hard not to but try something else instead, like having a conversation. If you're on your own just eat and listen to music instead of watching TV because at least with music its only 3 to 4 minutes to the next track, whereas with TV you feel compelled to go get more food during commercials and watch the rest of the show. Think, scheme, or just look into the bowl and focus on the meal. It may seem weird at first but when you're doing something else and eating, it's almost as though you haven't had anything to eat at all. You eventually look down onto the plate, and the food is gone! It's seconds waiting to happen!
4. Social eating can be a real problem. Every time you go out with friends it won't take long until someone pops into the convenience store, or heads out to grab a slice of pizza. Remind yourself that hanging out with friends is social, and that's what you're going to focus on. Spending time with people you care about is fun and enjoyable, and by the time you get home, you'll be ready for your healthy dinner.
5. The best solution to avoid irresistible junk food is to not have it in the house. Just put it back on the shelf and don't buy the stuff. Eat junk food sparingly when you're out or once in a while but if it's always in the cupboard, a handful here and there will easily turn into a daily habit.

Drinking tea or water will also fill you up until you can get home, to avoid unhealthy snacking, and junk food alternatives like dried fruit and nuts. In the end you will have to learn to exercise your willpower to break junk and fast food habits... but the tips above will make finding that willpower easier.

Low Carb Flax Bread

Chances are likely you don't know any places that sell Low Carb Flax Bread - which is really good for you by the way, so here is a handy recipe for how to make it.

Golden Flax Bread

INGREDIENTS

2/3 cup flax meal
1/3 cup almond flour (other nut flours/meals can be substituted)
1 1/2 tsp baking powder*
Salt to taste (I like more salt in my flax bread than I would in other bread)
about 3 tsp olive oil or unrefined coconut oil (or butter, depending on what kind of flavor you want and your specific dietary needs)
2 eggs (1 egg will suffice, but 2 eggs holds together just a bit better)
water to texture desired (it makes a big difference, and the wetter it is, the harder it is to get it to cook all the way through, I go for minimal water needed to get things fluid enough to pour the batter)

*To make these completely grain free use a grain-free baking powder or grain-free baking powder substitution.

INSTRUCTIONS

Mix the dry ingredients together well.

Gently beat the eggs together before adding (optional, but it blends better that way if they're pre-beaten).

This recipe will work for a regular-sized pie tin or small loaf pan. Double the recipe for a more normal-sized bread loaf pan. Do NOT forget to grease the pan well before pouring the batter in or else you will have one heck of a time trying to peel it out of your pan.

Preheat your oven to 350 degrees Fahrenheit.

Bake for approximately 20 – 25 minutes or until golden brown on top. To check if it is done use a toothpick or butter knife to poke it in the middle and it should could out clean after you insert it into the center of the bread. Enjoy fresh out of the oven (wait for it to cool down a bit) or at room temperature for a nice sandwich.

VARIATIONS ON THIS RECIPE

Herbed Bread: add small chunks of sharp cheddar cheese, a tablespoon of crushed thyme, a tablespoon of crushed sage, a teaspoon of oregano or bee balm, small handful of fresh chopped rosemary, fresh ground black pepper to taste, and maybe some coarse salt on top. You can even add some green onion, broccoli, or nettles for extra panache if you like.

Sweet Bread: add cinnamon, honey, cardamom, vanilla, and even some fresh fruit like sliced strawberries.

Pancakes: just make the batter thin enough to spread on a hot cast iron pan or griddle. Unsweetened applesauce is nice in the pancakes instead of using water.

Become a Fat Burning Furnace

Losing weight is actually just math: Burn more calories than you eat.

Of course, it is never as easy as it sounds! To burn those calories you will need a lot of hard work, a lot of sweat and maybe even a few tears.

There are also factors that contribute to not losing weight, whether its a slower metabolism, or having a body that stubbornly will not keep the pounds off due to hormones - But the good news is that it is possible to speed up your metabolism and its also possible to change your hormonal balance. ie. Weight lifting increases your testosterone levels AND boosts your metabolism at the same time.

To help speed results along, here are 5 handy tips to rev weight loss results as safely and quickly as possible.

Five Fast Weight Loss Tips

1. Drink a lot of water

You have probably heard this one before but health experts cannot stress how important it is. Water will: Speed up metabolism, decrease water retention (it sounds backwards, but its true), lubricates joints (less injuries so you can keep exercising!), curbs appetite, and being hydrated keeps energy and attention levels at their peak.

 

For best results drink cold water. Cold water is actually calories negative. (Likewise cold showers burn calories at a rate of 700 to 900 calories per hour, depending on the coldness of the water and your body type.)

2. Eat Soup

Weird suggestion, but you will see why soon. When you are trying to eat light, salads just do not cut it. You can't eat like a bird every day. You will be hungry again in an hour! Soups are hydrating, low calorie, filled with veggies and can even be frozen and saved, to minimize cooking time and trying to figure out your next healthy meal.

3. Cardio = Weight Loss, Weight Lifting = Muscle Gain

Don't confuse cardio with weight lifting. Yes it is good to both, but cardio is more effective at burning fat whereas studies have shown that weight lifting is not effective at burning fat and really only builds muscle.

 

Make sure you are doing both cardio and weights, but try to do 70% cardio and 30% weight lifting if your goal is weight loss. Cardio will boost metabolism short term, quickly burn through stored carbohydrates and fat and its heart healthy. Weights will boost metabolism long term by building muscle. Strength training also prevents injuries and tones the body, so you look good when you do lose weight. 

 

Weight lifting also prevents sagging skin and and adds muscle definition!

4. Lower your Carbs

Cut back on the bread and pasta. Eat smaller portions or eliminate from your diet entirely.

 

When you are trying to lose weight, go lighter on carbohydrates, and try eating most of them earlier in the day. Protein keeps you full, does not store as fat, and helps to repair damaged muscle tissue, which is perfect after weight training. Carbohydrates give you energy and is absolutely essential, you just don't want to eat more than you burn. A great breakfast is a low fat protein like cottage cheese or yogurt with a healthy carb like fruit or oats. At lunch have a sandwich and for dinner have a protein with vegetables. Snack on 100 calories of something healthy 2-3 times in between those meals, and you're set with a perfect weight loss diet plan.

5. Schedule your workouts

This one is really important!

 

If you "book yourself" in for a workout, you are more likely going to do it. Many people will forget or pass it up for something that seems more pressing. Put it on your to-do list and then DO IT!

Combining Circuit Training with Interval Training

Bored with your workout?

One alternative way of doing Interval Training is to try combining it with Circuit Training.

With interval training you alternate fast and slow (or high and low stress) exercises in order to give yourself time to breathe and capitalize on the "after burn effect" wherein your heightened metabolism keeps burning calories at a higher rate even though you've switched to a less stressful activity.

In contrast Circuit Training is just completing a circular route through different exercise equipment, not in any particular order.

To combine the two you need to make a circuit, but make every 2nd exercise a low stress exercise.

ALL ABOUT CIRCUIT TRAINING

Circuit training integrates the cardiovascular exercise with resistance strength training in order to utilize every major muscle group within the body during one workout session while burning an efficient amount of calories. The name "circuit training" comes from the fact that these types of routines were conducted in a circle where participants altered between exercises that utilized different muscle groups.

A circuit can consist of anywhere from 5 to 15+ stations, each of which the participant engages in a couple of minutes doing a strength or cardio exercise. Rest intervals, only about 30 to 90 seconds, are typically allowed between each exercise station. These stations are usually arranged in a specific order that makes it so that one can alternate between muscle groups in order to give them time to recover.

There is a wide variety of equipment that is used to create each station to participate in different types of exercises. Cardio stations can utilize cardio equipment, such as a stationary bike, or be as simple as a jumping rope station. When it comes to resistance stations you may see large equipment like a weight training machine or smaller equipment like dumbbells, medicine balls, or resistance bands.

There are several reasons that circuit training is beneficial and may be exactly what you are looking for if you're bored with your workout. First of all, circuit training is one of the most efficient ways you can exercise as it requires you to use every major muscle group more than cardio-only exercises such as cycling or walking. Most circuit training routines utilize the following muscle groups at one point or another, chest, back, shoulders, quadriceps, hamstrings, triceps, calves, and biceps.

As far as overall exercise goes, circuit training is one of the most efficient ways you can get fit. Although, do keep in mind that most routines do not focus on building abdominal muscle because it is naturally engaged during the entire workout to maintain balance and support. If this is an important area for you, be sure to add in your own abdominal exercises on the side.

It is also safe for both your mind and body. As this type of training requires one to integrate several different types of exercises into one work out it is preventative against injuries. Switching up exercises helps to prevent the same muscles, joints, and bones from becoming stressed and overworked.

If you get bored with a particular exercise in your circuit you can also swap that exercise out for something new and more exciting... ooo shiny object chasing!

Another reason it is beneficial is because it ensures a balanced workout that equally builds strength while burning calories. Because of this it is a great choice for anyone who wants to improve their overall fitness.

Circuit Training is also a great choice for anyone who easily gets board with working out and craves variety. As circuit training requires you to change stations every few minutes, there's no way you are going to grow tired of the same repetitive movement.

How often should you be working out?

Q

"Hello!

Health Canada recommends that we exercise (moderate to strenuous activity) 150 minutes per week. So that is 30 minutes per day, 5 days per week.

But governments have a tendency to undershoot and make really conservative estimates. Plus I am guessing that their recommendations is based on "maintaining weight" rather than "losing weight".

So begging the question, how often should I workout / exercise if I want to lose weight?"

- Rebecca G.

A

Hey Rebecca!

Yes, its true the Canadian government does recommend we exercise 150 minutes per week, and yes, you are correct, their goal for that is really for healthy maintenance. I should note at the same time that only 15% of Canadians actually get that 150 minutes per week of moderate to strenuous exercise, so its really no surprise that we have obesity problems in Canada.

If you want to be losing weight I recommend you start doing some math.

Lets say for example that you wanted to lose 1 lb per week via exercising. Your goal therefore would be to do 3500 calories worth of exercising per week. Approx. 700 calories per day.

Now that is a tough thing to do and your best solution is to do it via cardio / aerobic exercises such as running, cycling, swimming, etc. because those activities will burn the most calories. You could try doing it using weightlifting, but most people don't have the stamina to lift weights constantly for 60 minutes.

Exercise & Calories Burned per Hour	130 lbs	155 lbs	180 lbs	205 lbs
Aerobics, general	384	457	531	605
Aerobics, high impact	413	493	572	651
Aerobics, low impact	295	352	409	465

I should also say that it is impossible to get results working out only one day per week. I know, that's not the most motivating thing to say if you are the type of person who can only dedicate 1 day per week to exercise, but I'm not going to sugarcoat the truth. People who try to exercise one day per week, assuming they were previously in poor shape, simply won't have the energy to exercise for 5 to 7 hours in a single day.

So you really do need to break it up so you are exercising 5 to 7 times per week, either for 1 hour per day, or for 90 minutes five days per week. Either way your goal should to be exercising a minimum of 7 hours per week.

Keeping in mind that 7 hours isn't really a lot. You have 168 hours in a week. 7 hours is only 4.2% of your time.

And that is the minimum amount I am recommending if your goal is weight loss. The maximum I would recommend is 14 hours (unless you are in training as an athlete and your goal isn't weight loss, but muscle gain).

Now you might say, why set a maximum? The reason is because of loose skin. If you lose more than 2 lbs per week then your skin will start to become loose because you losing weight too quickly. Thus my recommended goal is between 7 and 14 hours of moderate to high impact cardio just so your skin doesn't start sagging after a month or so of super-fast-weight-loss.

Now if you are you one of those people who gets motivated on and off, and you only find yourself at the gym once a week being told you need to exercise for 1 to 2 hours per day will be a rather discouraging. My advice is don't try to think about it that way. After all do you have only eat healthy one or two days per week? Well if you can eat healthy every day then dedicating 4 to 8% of your time to exercising can be done too.

Now I admit that is not entirely fair because something is better than nothing. ANY effort is good for your health, but since your goal is weight loss then you need to be doing more than the bare minimum required for maintaining your current weight.

Remember these Weight Loss Goals

If you are beginner three workouts a week for 45 minutes to 1 hour is the MINIMUM you should be doing. Once you feel more motivated then you can aim for 5 to 7 hours per week. Given time you may even build the stamina and motivation to be exercising 14 hours per week.

Remember to mix up both cardiovascular and strength training workouts into this regimen and eat a very clean diet. Avoid anything that contains toxins.

If you have lost weight before or have been already working out regularly up the days per week to 5 or 6.

If you start exercising every day remember to alternate upper and lower body exercises that way your bottom/upper half gets a break every 2nd day.

Muscle Building Goals

If your goal is not weight loss but muscle gain you will have a very different way of doing it.

Whether you are a beginner or intermediate hitting the weights 3-5 times a week will be necessary for packing on serious muscle. Building muscle is hard! 1 or 2 times a week will not stimulate the muscle fibers enough to actually put on serious mass. Diet will be just as important so remember to eat lots lean protein and consider using whey protein supplements.

The photo on the right is of female arm wrestling champion Sarah Backman. You can bet she is exercising at least 14 hours per week in order to stay competitive.

Remember to give your muscles time to relax and repair. Over exertion can result in too much muscle fatigue and you won't be gaining any new muscle mass.

Health and Maintenance

To simply feel good and maintain your health, exercise 2 times a week for 45 to 60 minutes, or 3 times for 30 to 45 minutes. That will make the people at Health Canada happy. Get a little bit of everything into the workout: cardio, strength, balance, agility, flexibility, etc.

Awa Kenzo + Zen Archery Tips

Awa Kenzo was a Zen Archery Master who lived in Japan, born in 1880, died in 1939. He is one of the most important archery masters of the last century. In Western/European culture he gained notoriety because he was also the teacher of Eugen Herrigel, the author of "Zen in the Art of Archery".

Awa studied the art of Kyudo first in the tradition of the Heki Ryu Sekka-ha and Heki-ryu Chikurin-ha. At the time archery in Japan was very ceremonial and ritualistic. It is still used even today in Buddhist ceremonies to banish demons. (This concept isn't unique to Japan, many cultures believe in the power of the bow and arrow to banish evil. Simply making a sound by plucking a bow string is said to scare evil away.)

However following a religious enlightenment experience Awa Kenzo developed a totally unconventional and new approach to teaching archery, believing that the spiritual dimension also played a role in one's ability to shoot a target, especially if under stress. This part is certainly true from a psychology perspective as people who lack confidence and are under pressure will shoot particularly badly when they are distracted / unable to concentrate on what they are doing. Using Buddhist Zen principles to control (or unleash) the mind an archer can overcome difficulties and shoot just as accurately as they normally would under less stressful circumstances because they are able to calm their mind and shoot accordingly.

Knowing this Awa Kenzo deliberately turned away from the then-recognized tradition of Kyujutsu which was much more ceremonial to become an outsider in his training methods, focusing not so much on ceremony but on the spiritual enlightenment of his students.

In doing so his revolutionary approach resulting in his numerous students creating a lasting impact throughout Japanese culture. Awa Kenzo's doctrine of "Daishadõ-kyo" (Great Learning by Way of Shooting) followed a holistic transformation of the shooter in the sense of religious enlightenment through the practice of archery.

In the video below you can see Awa Kenzo's students taking turns shooting in a film made during the 1930s. Awa is recognizable for his rather long goatee.


BOOKS ABOUT AWA KENZO

PAPERBACK



KINDLE EDITION




10 ZEN ARCHERY TIPS

#1. In the beginning learn to shoot quickly, don't worry about your accuracy so much as that will come later.

#2. Don't worry about form so much. Worrying about it will distract you. Just get the basics right.

#3. Breathe into your belly. Let it be the rock that holds you in place.

#4. Shoot even when your mind isn't in it. The best time to practice is when under stress.

#5. Embrace stress but don't let it control your mind.

#6. Your body will be honed with time, but only you can hone your mind.

#7. As you progress take your time to aim, but don't spend too much time aiming. Let your spirit guide you.

#8. Refine yourself to become a purer person. Avoid the distractions of vice and such things will no longer distract you.

#9. Take pleasure in the simple joys of shooting, even if you don't hit the target.

#10. Don't gloat over your successes. They are well earned, but don't let your ego become your downfall.

Fitness Trends for 2013

Are you still looking for fitness ideas for your New Years Resolutions?

Well you're in luck, because I (Toronto Certified Personal Trainer Charles Moffat) am still blogging about it.

A common reason for people skipping exercise is boredom. They are tired of doing the same ol’ treadmill or elliptical machine day in and day out. It is one of the reasons why the focus of my personal training services is to make exercise FUN because having fun motivates people to keep exercising and keep coming back for more.

I am not alone either. Many fitness experts in North America are trying to think outside the box and try something new that will draw in more clients for their personal training services. Many of their ideas are pretty gimmicky... But some of these gimmicks catch on and become "trends".

Some of them are, well, maybe not entirely new. They might slap a new fancy name on an exercise training technique, but often its following old tried-tested-and-true techniques that people (including the military) have been using for 100 years. Many of the new hot trends for 2013 are actually a return to the basics of fitness with a combination of cardio, resistance training and flexibility exercises. Really they're just trying to make it seem more fun than it really is by jazzing it up with a new name.

One positive things about many of the fitness trend offerings in the New Year of 2013 is that there is less of the sole focus of weight loss and more emphasis on the overall benefits that exercise has for the entire body. Thus many of the people pushing these things are offering “fusion” type workouts that combine different types of exercise, such as adding flexibility and cardio in one class (also called “cross-disciplining”).

So I guess you could say Cross-Discipling is a new trend for 2013... except it isn't. People have been doing that for a long time, they just love coming up with new names for things people already do.

One of my favourites is Cross-Training. Training for one thing by practicing another. eg. Training for archery by doing weightlifting and yoga exercises. Why? Because strength and balance is important for archery. The more strength and balance you have the better you can hold the bow steady. A shaking arm shoots few bull's eyes.

Thus lets say I wanted to create a new fitness program that combines both weightlifting and yoga, with the purpose of training people to be better archers. Yoga with Weights! It would be Cross Discipline Training. Huzzah, I've invented a new combo class for the masses. (Except technically Yoga with Weights has already been done before. I checked.)

The trend for combo classes in 2013 will be focused on blending intense training styles with soothing, restorative ones as regeneration and rejuvenation are becoming integral parts of a workout. eg. "Piloxing" combines Pilates and boxing. Or "Hefty Yoga". Or how about "Hot Wrestling"? A bit like hot yoga, but combined with Olympic style wrestling.

Silliness, I agree. But this is apparently the trends to expect in 2013 because they want these activities to sound fun and exciting. And frankly who could ever get bored of "Hot Wrestling"?

By mixing workouts with disparate disciplines, participants can get the body working in ways it wouldn’t otherwise do. So in the above example of Hot Wrestling you would be using muscles you don't normally use. Plus since we're now dealing with an aging population aggressive cardio exercises are often too difficult on their joints. Thus the trend toward more vigorous workouts that won't damage the joints. The need to stretch and maintain flexibility is becoming more important than ever, but without damaging people's kneecaps in the process.

Another trend will be Functional Fitness, which works with the five natural movements of the body (squat, lunge, push, pull and rotate) to improve joint stability and mobility and improve quality of life.

Note: Fencing is good for doing lunges and similar exercises. More fun than lunges in the gym too.

With this trend will come more “old school” workouts, such as jumping jacks, push-ups, climbing ropes and hill runs - the kind of exercises you may done back in the 1980s or earlier, if you're that old. The good news is that many of these exercises can be done around the home for those who do not have access to a gym.

For the Do-It-Yourselfers out there then there is also more access to fitness support online through SmartPhone apps and fitness videos on YouTube - and websites like Cardio Trek which provide free fitness advice on a constant basis (hint, it helps to subscribe if you want to receive notifications of new fitness articles on a regular basis). If you have the money you can hire a personal trainer here in Toronto (hint hint, pick me) who will work with you through your fitness journey, but if not I have plenty of free advice on this website for those of you who are tightening your financial belt in addition to your waist belt.

For those seeking a more challenging workout, HIIT (High-Intensity Interval Training) programs may be what you are looking for. Trends suggest these will continue to be popular. This trend includes CrossFit, P90X, Tabata and even Parkour (although that is more for youth than people over the age of 30). Such exercises have the added benefit of results in a shorter amount of time. High-intensity exercises causes the body to release more hormones, such as adrenaline, human growth hormone (HGH) and insulin-like growth factor, that are responsible for increasing lean muscle mass and also have anti-aging benefits. They also work as painkillers and help fight back diseases like cancer.

The last trend I want to mention will be social fitness... Some of this may be “fitness parties”, so instead of happy hour at the bar, get a group of friends to attend an exercise class together or find a personal trainer that will work with small groups instead of individuals. It really depends on what the goal is. You will probably get a better price for personal training sessions and the added benefit of friendly encouragement.

Or failing that just invite a bunch of friends to play football or soccer in the park. Frugal baby! (I apparently enjoy shooting myself in the foot by providing cheaper examples of things to do that don't require hiring a personal trainer...)

The bottom line is that if you find something that is both exercise and FUN then you will never get bored of it. Or if you do get bored of it, just try something else that is also fun to do.

And finding an exercise that is fun is certainly a worthwhile New Years Resolution that you will want to keep.

How to Measure Weigh Loss Success

The scale is the old fashioned way to measure progress. Actually, the scale is a great way to monitor weight loss maintenance but only so long as you losing weight and not losing/gaining muscle at the same time. Many people who attempt to lose weight sometimes gain weight during the first 2 weeks because they are adding on extra muscle due to their choice of exercises.

During the process of losing weight itself the scale is probably the least effective tool for measurement.

Another problem with the scale is that pounds fluctuate on a daily, even an hourly basis. Depending on what a person eats or drinks, hormones, bowel movements, and even dehydration can alter an accurate weight measurement up to 5lbs.

Three More Effective Ways to Measure Weight Loss Progress

1. Tape Measurements

Taking measurements is the easiest way to measure progress. Most people have a soft tape measure, from a sewing kit, or they can be purchased 3/pack for $1. Tape measurements are somewhat effective because even a 1/4 inch gained or lost takes a long time to happen. A big meal will not cause you to gain an inch, and a week not working out won't cause an inch loss in muscle. Tape measurements are also very easy because it's a simple matter of placing the measuring tape around the body parts you wish to monitor, opposed to body fat calipers which are more expensive and harder to figure out.

The disadvantage with tape measurements is that they don't differentiate between fat and muscle, but it won't matter much as explained above because muscle mass doesn't grow that quickly it should be reasonably accurate.

2. How Clothing Fits

Many people don't actually care about accurate readings of their progress because their main goal is to feel good. A big goal to their "feeling good" is fitting better in their clothes - as well as feeling more energetic and confident. This is a great and healthy way to determine success without the stress of "the big weigh-in, measurement day." The only downside to this technique is that clothes do tend to stretch. If someone is using the same pair of gym pants to determine their progress, they may think they are losing weight when in fact, it's only the pants losing its elasticity. When using this method it's better to try fitting in to something that's a little too tight to start, such as a formal dress, pants with a specific belt size, or your old skinny jeans from college / high school.

3. Body Fat Scales

These days body fat scales can be purchased for home use. Typically they are built in combination with a digital weight scale. A scale that measures body fat usually has programmable features to save readings for multiple users. Body fat measurements are taken by sending a harmless electrical current through the body. The electricity can go through muscle more easily than fat. The amount of resistance to the current measures the amount of fat-free mass in a person's body.

A body fat measurement is a great way to measure progress but there are a couple of downsides. For one, a scale that measures from the bottom up, will give a higher reading than a body fat measurement taken from a hand held grip. Scales are not as accurate as a body fat test taken by being submerged in water. However, we are discussing EASY ways to measure progress, and most people do not have a giant tank of water in their bathroom. However, a body fat scale is still a great way to measure progress because despite the slight inaccuracies it will remain relatively consistent.

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People who track their calorie intake and exercise levels are twice as likely to succeed in their exercise goals.