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Monday, March 30, 2015

8 At-Home Workouts to Lose Weight and Build Muscle


These quick and easy workout routines burn fat and build muscle, even if you’re five feet from your couch.

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.


Perform all exercises as a massive superset. Rest 3 minutes, then repeat.


-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)
Repeat 5 times


Perform exercises labeled "A" then exercise labeled as "B", rest, repeat for prescribed sets/reps.




1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift

2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl

3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank

4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets



1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge

2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets

3. Wall Sit

Lean against a wall and squat down, until your knees are bent 90 degrees and your shins are vertical to the ground. Hold the position. Complete one set and hold for as long as possible.

Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.



1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)













1A. Ab-Wheel Rollout

1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

2. Renegade Row

3 sets, 10 reps, 60 seconds rest

3. Plank

3 sets, 60 second hold, 90 seconds rest


1. Pushup 55*
See below for description. 3 sets, 3 minutes between sets

2. Plank

3 sets, 60 seconds, 60 seconds rest

3A. Body-Weight Squat

3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets

4A. Dip (can be done on a chair)

4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.



1A. Body-Weight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest

2A. Walking Lunge

2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest



* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep.


1A. Pushup
1B. Prone Back Extension
3 sets, 12 reps each, 90 seconds rest

2A. Plank
2B. Prone Pressup*
3 sets, 10 reps (60 second plank), 90 seconds rest

3. Staggered Romanian Deadlift
3 sets, 6 reps/side, 60 seconds rest

* Lie facedown on the ground, hands where they would be for a pushup. Push yourself up as in a pushup, but leave your hips and legs on the ground. Hold for one second then return to the start position.


This post was adapted from http://www.mensfitness.com

Popular Low Fat Recipes


Popular Low Fat Recipes

If you're watching your weight, you know you have to watch the fat in your diet. Try our healthy recipes for tasty low-fat dishes, from turkey and chicken dinners to low-fat smoothies, snacks, desserts, and more.

1. maryland crab cakes with horseradish sauce

This bite-size version of an East Coast classic makes a terrific appetizer for any party.


ingredients
  • 1 6 ounce package frozen cooked crab, thawed, drained, and flaked
  • 1/2 cup fine dry bread crumbs
  • 2 tablespoons finely chopped green onion
  • 2 tablespoons finely chopped green sweet pepper
  • 2 tablespoons fat-free mayonnaise dressing or salad dressing
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon finely shredded lemon or lime peel
  • 1 egg white
  • 1/8 teaspoon pepper
  • Nonstick spray coating
  • 1/4 cup plain low-fat yogurt
  • 2 tablespoons fat-free mayonnaise dressing or salad dressing
  • 2 tablespoons finely chopped green onion
  • 1 1/2 teaspoons prepared horseradish
    1 teaspoon finely snipped fresh parsely
directions
1. 
In a medium mixing bowl combine the crabmeat, bread crumbs, green onion, sweet pepper, mayonnaise or salad dressing, egg white, mustard, lemon or lime peel, and black pepper. Mix well. (If mixture seems dry, stir in 1 tablespoon milk.)
2. 
Gently shape mixture into 18 small patties. Spray a shallow baking pan with nonstick coating. Place patties in pan. Bake in a 350 degree F oven about 15 minutes or until the patties are a light golden brown.

3. 
Meanwhile, in a small bowl stir together yogurt, mayonnaise, green onion, horseradish, and parsley. Pass sauce with hot crab cakes. Makes 9 appetizer servings.
NUTRITION INFORMATION
Per Serving: cal. (kcal) 43, Fat, total (g) 1, chol. (mg) 19, sat. fat (g) 0, carb. (g) 4, fiber (g) 0, pro. (g) 5, vit. A (RE) 0, 
vit. C (mg) 4.13, sodium (mg) 178, calcium (mg) 30.29, iron (mg) 0.36, Percent Daily Values are based on a 2,000 calorie diet


2. Mini Bacon-Broccoli Quiches

Mini quiches are perfect for brunch, or to feed hungry family members 
during a busy holiday weekend.


ingredients


3 cups broccoli florets
4 ounce (6 strips) turkey bacon
9 eggs
3 egg whites
1/2 cup 2% milk
1/2 cup grated cheddar
1/2 teaspoon salt
1/4 teaspoon pepper

directions
1. 
Heat oven to 375 degrees . Bring a large pot of lightly salted water to a boil. 
Add broccoli. Cook 3 minutes; drain. Roughly chop and cool slightly. Set aside.
2. 
Meanwhile, heat a skillet over medium heat. Cook bacon until slightly 
crispy, 8 to 10 minutes. Dice and set aside to cool.
3. 
Whisk eggs, egg whites and milk. Stir in cheese, salt, pepper, broccoli and bacon.
4. 
Coat a 12-cup nonstick muffin tin with nonstick cooking spray
Ladle mixture among cups. Bake at 375 degrees for 20 to 25 minutes, until cooked through.
5. 
Cool slightly. Remove quiches with a small offset spatula. 
Cool completely and refrigerate.
6. 
To serve: Wrap in a paper towel and microwave for 30 to 45 seconds, until warm.

NUTRITION INFORMATION


Per Serving: cal. (kcal) 111, Fat, total (g) 7, chol. (mg) 173, sat. fat (g) 3, carb. (g) 2, fiber (g) 1, pro. (g) 9, 
sodium (mg) 316, Percent Daily Values are based on a 2,000 calorie diet

3. shrimp and sweet pepper 

fajitas













ingredients
  • 1 tablespoon vegetable oil
  • 1 pound medium shrimp, shelled and deveined
  • 1 tablespoon Southwest seasoning blend (such as McCormick)
  • 6 cups fresh sliced peppers and onions
  • 1/8 teaspoon salt
  • 1 cup quinoa, uncooked
  • 8 warm corn tortillas
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup jarred salsa verde
  • 2 limes, cut into wedges
    4 scallions, sliced

  • directions

    1. 
    Heat oil in a large nonstick skillet over medium-high heat. 
    Season shrimp with 1 tsp of the Southwest seasoning. 
    Add to skillet and cook 2 minutes on each side. Remove to a plate.
    2. 
    Add peppers and onions to skillet. Season with salt and 
    1 tsp of the Southwest seasoning. 
    Cook 10 minutes or until tender, stirring often. Add up to 1/4 cup water 
    if mixture becomes too dry. Stir in shrimp.
    3. 
    Meanwhile, cook quinoa following package directions, about 15 minutes, 
    adding remaining 1 tsp Southwest seasoning. Remove from heat.
    4. 
    Wrap shrimp-and-pepper mixture in tortillas and serve with quinoa, 
    sour cream, salsa, limes and scallions.

    NUTRITION INFORMATION


    Per Serving: cal. (kcal) 484, Fat, total (g) 12, chol. (mg) 184, sat. fat (g) 3, carb. (g) 65, 
    fiber (g) 8, pro. (g) 29, sodium (mg) 738, Percent Daily Values are based on a 2,000 calorie diet

10 Ways to Create a Backyard Getaway


1. Dress Up Your Deck


Make your deck a destination by defining different activity zones within the space. Multiple levels carve out spaces for dining and relaxing on this deck.
A pergola covered with luxurious vines and an abundance of plants in containers bring the surrounding garden up onto the deck and help blend the structure into the landscape.

2. Create a Picture-Perfect Patio


A patio can be a hot slab of concrete baking in the sun--or it can be a welcoming extension of the house, calling you outdoors to enjoy cool breezes and fresh air. With a little planning, you can make your patio a comfortable seasonal room.
Patios are usually surfaced with brick or stone. If you opt for concrete, consider adding texture and color to imitate stone for a more natural look. Design the patio to be an extension of your home's architecture, and use planting beds, container gardens, and weatherproof furniture to decorate the outdoor space.

3. Add an Outdoor Kitchen


If you grill at least twice a week from spring through fall and if you love eating outdoors, you need an outdoor kitchen.
You don't need a fancy grill, but a countertop for food prep and conveniences such as closed storage and a separate side burner will greatly enhance your outdoor cooking experience. Add a refrigerator and sink to make preparation and cleanup even easier.

4. Ensure Privacy


Your outdoor room will feel more like an oasis if it has a sense of enclosure. Fences and garden walls ensure privacy for patios, but you can also use lattice, pergolas, and landscaping to define outdoor spaces and screen views of neighboring houses.

5. Create Shady Spots


Even sun worshippers welcome a little shade. You'll enjoy your deck or patio more if you can provide relief from the sun. Choices for providing shade include mature trees, umbrellas, retractable awnings, or even pergolas and arbors planted with vines.

6. Furnish for Comfort and Durabililty


You have more choices than ever when it comes to furnishing your outdoor rooms. Wrought iron and cast iron, wrought or cast aluminum, and traditional wood are classic options. New synthetic, weatherproof patio furniture and fabrics are also now available, offering the same style and comfort as anything you would have inside your home.
There are even weatherproof floor lamps and table lamps that match their indoor cousins for stylish good looks.

7. Define Spaces with Outdoor Structures


A gazebo adds another level of luxury to your outdoor oasis. Whether attached to the deck, set near a pool, or planted in the landscape, a gazebo is an outdoor room in its own right and offers a protected spot for dining, cooking, or relaxing.
Pergolas, trellises, and arbors can also be used to define activity zones in your backyard paradise. Use them to create focal points, separate areas according to function, or provide transitions from one area to another.

8. Add a Hot Tub or Spa


For long, relaxing soaks at the end of the day, a hot tub or spa out on the deck is a must-have luxury. To determine the best location for the spa, consider privacy, access to the house, and whether you want the tub in sunshine or shade.
A typical round hot tub is 6 feet in diameter and takes up about 30 square feet. A rectangular tub requires about 48 square feet. You'll also need additional room for sitting and walking around the tub.
Bear in mind that a hot tub full of water may weigh 2 tons, so it will need a foundation independent of the deck's foundation.

9. Plan Outdoor Lighting


To enjoy your backyard getaway after the sun sets, include outdoor lighting. At its most basic, this consists of porch lights that illuminate access to the house and provide ambient lighting.
For outdoor kitchens, you'll need good task lighting over the grill and work areas. For the dining and conversation areas, candlelight, wallmount downlights, or dimmable electric lamps create a relaxed mood. Steps and walkways should be illuminated for safety.
You can also use solar-powered accent lights or low-voltage lights to add drama and interest to the landscape and to highlight paths. Combine a mix of lighting sources to make your backyard getaway a magical place after dark.
Photo provided by Viking Range Corp.

10. Layer on the Amenities


Fountains, fireplaces, and fire pits enhance the beauty and usefulness of your outdoor rooms.
Fountains add the soothing sound of trickling water and can serve as the focal point of an outdoor space. Fireplaces make a natural focal point and can help define space and provide privacy for an outdoor room. They're also a starting point for an outdoor kitchen.
Fire pits, whether built-in or moveable, also serve to draw people together and can extend the usefulness of an outdoor living room into cooler weather.
Finally, accessorize your outdoor rooms with garden statuary, weatherproof art (such as plates, garden plaques, or decorative wrought iron), and pillows covered in weatherproof fabrics. These touches will turn an ordinary patio or deck into a welcoming, personal space for outdoor living.


This post was adapted from http://www.bhg.com.