Ha, okay, not 100 pushups right away. But, inspired by Rachel, I’m going to start the One Hundred Pushups program to complete this week’s OTB test: The Core Fusion Shock Your Body Test. Don’t worry, I’m not competing for the prize!

One Hundred Pushups is a thrice-weekly regimen designed to get you doing 100 pushups in just six weeks. They swear you’ll be able to do it if you stick to the plan with no cheating. I really, really want to do it so I can proudly display this badge on my blog!

Err, haha, not like I just did, but on the side over there! I do have another ulterior motive: to beat my boyfriend in a pushup-off! I know I can do it. Since it will only take me 5-10 minutes 3x a week, it’ll be easy to tack it on to the end of a workout.

Week 1, Day 1 is TODAY! Wish me luck. Oh, and if you want to join me, just head over to the One Hundred Pushups site to find your level and plan.

Anonymous asked: I'm comfortable with how I look except when it comes to my thighs. I've done a lot of workouts before without results & with a big trip coming up I want to tone them down in a timely way. I don't have access to a gym or any weights, which is the frustrating part, but I was wondering if you knew of any exercises I could do on my own at home that would help?

How many of us can say the same thing? “I’m comfortable with how I look except for X.” I’m sure most of us could say that, right?

Unfortunately for all of us, we really can’t naturally control where we store fat on our bodies. And even more unfortunately, there’s really no way to spot-reduce a specific body part.

So, you’re left with the following choices:

• Strength train all of your major muscle groups because they’ll help burn fat all over.
• Do heart-pumping interval training to blast calories (and again, shrink down all over).
• Learn how to “wear” that body part well! Meaning, learn how to dress in a way that flatters your thighs and helps you feel more comfortable in your own skin. This, unfortunately, I can’t help you with. I’m a nutritionista, but I’m DEFINITELY not a fashionista. Try Jackie or Tatiana!
• If you STILL really want to tone your thighs (note that this will not necessarily get rid of fat, just build more muscle), try wall-sits, squats, lunges, plies, leg raises, and front/back kicks.

My recommendation is to do regular weight-bearing and cardio interval workouts so you feel fab and maybe lose some weight overall. But above all, keep in mind that how you look is probably at least 75% diet and genetics. So you should also work on eating clean and loving that bod for what it does for you!

minafarzad asked: I've been a drummer for eleven years, so I have developed some pretty significant arm muscle. The problem is that, as a drummer, I use my right arm much more than my left. Now that I'm weight training, I've noticed that my left arm is MUCH weaker than my right. How do I even begin to address this issue?

Wow, that’s an interesting problem… I have to say, I really don’t know how to address it!

My instinct would say, well, lift heavier weights or do more reps with your left arm than your right. But, since I’m not a certified PT, I don’t know if that would be productive. Anybody else want to weigh in? Fyifitness?

ETA - douglasgrambell had a suggestion:

I suggest you do alternating pullups and pushups that favor each arm. Pullups: grasp the bar with one hand while holding a towel looped around the bar with the other, then switch. Pushups: use the incline method and place more weight on one side or the other. In either case do a 5-step process: 1) few reps; 2) few more reps; 3&4) peak number; and 5) either 1 or 2 over again, depending on how you feel. Do this at least three times per week for about two months and you should see a closer correlation between your arms. Good luck!

Thanks!

Anonymous asked: For someone just beginning to incorporate strength training into her exercise regime, are there any good beginning websites or dvds you recommend to help get started? What kind of free weights do you recommend (i.e. 5 or 10 lbs)?

First of all, I’m happy to hear you’re incorporating strength training into your workouts. You’ll definitely notice a difference within a few weeks.

I created a basic three day/week strength training plan that’s a great place to start. I based it off of a comprehensive plan a reputable trainer gave me, so I know it’s legit. For each of the exercises, use a weight that makes the last 2-3 reps challenging. You’ll have to figure out what that means for you. If you’re confused about any of the moves, google them or ask me. Don’t do anything that’s painful!

I also really like Jackie Warner’s Power Circuit Training DVD (a few components are available for free on Exercise TV OnDemand!). Exercisetv.tv has a ton of other free cardio and strength training videos.

Of course, you can always start with some of Trainerpack’s free workouts for your iPod. Each move is demonstrated and explained in detail so you can’t mess it up.

PS - I’m slowly getting to all of your questions! Don’t fret if I haven’t gotten to yours yet.

anavalentina asked: Is there such thing as strength training too many times in a week? I do group fitness classes, including kickboxing, cardio circuits and pilates, but I end up doing about 3-4 strength training classes a week. Also, is it a bad idea to do more than one class in a day, even if they're different kinds of workouts (e.g. pilates and kickboxing, or strength and ballet)?

I’m not any kind of certified personal trainer, but I have been told by many of them that it’s a no-no to work the same muscle without giving it 24 hours to rebuild and recover. I would also listen to your body. If a certain muscle group feels sore, try to avoid working it for a day or so. I don’t know how intensive your kickboxing, pilates, etc. classes are in terms of really fatiguing your muscles, so that’s something you’ll have to use your judgment on (or ask a trainer).

In terms of taking two different kinds of classes a day, I say as long as you’re fueling yourself properly and nothing is painful, you’re good to go! I sometimes do cardio and strength in one session, and then another strength session focusing on different muscles later that day.

Oh, treadmill. I have such a love/hate relationship with you. On the one hand, I love you because of all the stats you provide (pace, mileage, calories burned, time — all at my disposal!). I love you because I can watch TV, read a magazine, AND listen to music at the same time while I’m on you. But I hate you because you bore. Me. To. Death. I understand full well why Gina calls you the RAD (Revolving Apparatus of Death).

Today, however, I mastered you. I made you fun again. I spiced you up, and breathed some life into your horrible revolving belt.

All this to say, this treadmill workout I created is anything but boring. You’ll get a nice upper-body toning workout while keeping your heart rate up with cardio intervals. It’s going in my regular rotation, for sure.

For this 45ish-minute workout, you’ll have three speeds/levels. Let’s call them BASE, WEIGHTS, and SPRINT.You’ll also need a pair of dumbbells that you can squeeze 25-30 reps out of for most upper-body exercises. I used 10- pounders.

Your base level (B) should be at a speed and incline that’s somewhat challenging, but also can be used as recovery. For a slightly easier workout, I’d suggest a 2-3% incline and a 4.0 to 4.5mph speed (speed walking). For a harder workout, take it up to an easy jog (still at a 2-3% incline).

Your weights level (W) is really slow. Like, REALLY slow. Less than 3.0mph. This is the speed you’ll be doing your strength work at. You can keep the incline at 2-3%, but probably no higher than that.

Your sprint level (S) shouldn’t actually be a sprint, but almost. Pick an incline and speed that will get you winded in a minute. Maybe 7.0 to 8.0mph with a 2-3% for regular exercisers.

And here’s how we get ‘er done:

• B - 5 minutes (warm up)
• W - 1 minute with military presses
• S - 1 minute
• B - 2.5 minutes
• W - 1 minute with arnold presses
• S - 1 minute
• B - 2.5 minutes
• W - 1 minute with chest squeezes (start with arms in a goal post position and then squeeze elbows together)
• S - 1 minute
• B - 2.5 minutes
• W - 1 minute with regular bicep curls
• S - 1 minute
• B - 2.5 minutes
• W - 1 minute with hammer curls
• S - 1 minute
• B - 2.5 minutes
• W - 1 minute with overhead tricep extensions
• S - 1 minute
• B - 2.5 minutes
• W - 1 minute with tricep pulses (with weights in your hand, arms at your sides, and palms facing backwards, pulse weights away from your body. Keep triceps engaged the whole time.)
• S - 1 minute
• B - 5 minutes (cool down)

If you try it, tell me what you think! Also, due to the overwhelming amount of questions I got, and because people get annoyed with too many Q&As on their dashes, I’ll only be answering a few a day. But keep ‘em coming!

Everyone, meet my friend Sophia.

Sophia is my workout guinea pig. I torture her regularly, and she loves it (don’t you, Sophia?). Don’t worry, Sophia loves to torture me back. When I asked her to send me a pic of herself for this post, she sent me this:

Eh, close enough.

Anyway, today I decided that we should focus on lower body, but keep our heart rates up the whole time. I made this workout up as we went, but I’d say it was pretty successful (and Sophia said her legs “felt like jelly,” which is always my goal… To make Sophia feel like jelly).

Here’s the workout (it took us about 35 minutes with a 5 minute warm up on the treadmill):

• Stationary lunges with resistance band lateral raises (place the resistance band under your front foot) - 15 on each side
• Leg raises with resistance band bicep curls (put the band under the foot that’s not raising) - 15 on each side
• Side step-ups on a bench (use weights to increase difficulty) - 10 on each side, alternating with regular squats
• Regular squats (use weights to increase difficulty) - 4x10, alternating with step-ups.
• Step-ups on a bench (use weights to increase difficulty) - 10 on each side, alternating with regular squats
• Squats with resistance band rows (put the band under both feet and pull upward like a dumbbell row as you squat)
• Jumping jacks - 1 minute
• Leg raises on bosu - 15 on each side
• Lunges off bosu - 15 on each side
• Mountain climbers - 25
• Calf raises with weight (hold the weight on the side you’re raising) - 25 on each side
• Lunges with a weighted twist (holding a 6-8 lb. medicine ball, lower into a lunge, twist your torso to one side, come up, and repeat on the other side) - 15 on each side
• Medicine ball taps (set the ball down and quickly tap it with one foot and then the other, almost like high knees or a soccer move that I don’t know because I never played soccer!) - 30
• Bosu ball one-leg bridges (get into bridge position with your feet on the bosu and lift on leg as you raise and lower your torso and glutes) - 15 on each side, 15 with both feet on the ball
• Five-minute glutes blast (elbows and knees on the ground) - do this whole segment on each side before switching: 15 full leg raises with leg at a 90 degree angle, then 15 pulses, then 15 extensions (keeping your thigh parallel to the ground, slowly push out your lower leg until your whole leg is parallel to the ground)

Okay, I know some of those descriptions probably weren’t the most… apt. But if you have any questions about a move, you know where to find me.

I recently got an email from reader Meghan:

I’m at a basic level of fitness now, and I joined Planet Fitness (I don’t know how familiar you are with their franchise) and I love their 30 minute circuit room, but I have no idea how many reps/how much weight to use on the machines.  They have trainers there to help, but they’re only around during the day when I’m at work.

If you know any good workout plans, or where I could look them up, it would be great! I love the trainerpack ipod videos for home workouts but I’m looking for a gym routine now!

I’ll teach you how to create your own routine! For strength workouts, the general rule is to pick a weight that is challenging by around the 8th rep. I would start with three sets of 10-12 reps for any given exercise, but as my trainer says, don’t limit yourself to a number! If you feel like you can do a few more reps on a given set, do them. But, if things are TOO easy, you may have to up your weight.

Try to focus on two muscle groups for each workout rather than trying to hit all of them on the same day (you risk overtraining certain muscles anyway). Pick two to three exercises for each muscle group. Here’s a good schedule, based on the one my trainer made for me:

• Monday: Chest & Biceps

Choose from: Bench Press (with dumbbells or machine), Incline Bench Press, Dumbbell Flys (or use machine), Push-ups, Bicep Curls, Hammer Curls, Concentration Curls

• Wednesday: Shoulders & Triceps

Choose from: Side Lateral Raises, Shoulder Presses, Upright Rows, Rear Delt Pec (machine), Lying Tricep Extensions, Tricep Dips, Tricep Dips off Smith Machine

• Friday: Back & Traps

Choose from: Lat Pulldowns, Seated Rows, Rows under Smith Machine, Back Extension (machine), Shrugs

• Saturday: Legs

Choose from: Squats, Lunges, Straight-Leg Deadlifts, Standing Calf Raises, Abductor (machine), Adductor (machine), Leg Press (machine)

On strength days, I still warm up with 10-20 minutes of cardio, depending on how much time I have. On the off days, I do light cardio or rest. I also sometimes switch it up and do circuits. These are great! To create your own circuit workout, alternate the above moves with 1-5 minute bursts of cardio. Your heart rate will be up the whole time, but you’ll get some good toning moves in, too. For the cardio, choose from:

• Butt Kicks
• Jump Rope
• High Knees
• Mountain Climbers
• Burpees
• Squat Thrusts
• Kick-Boxing
• Sprints
• Jumping Jacks
• Any cardio machine, but turn up the intensity!

Let me show you what a sample strength/cardio circuit workout would look like on a bicep/chest day:

• 5 minute easy cardio warm up
• 3x10 Bicep Curls
• 1 minute Mountain Climbers
• 3x10 Hammer Curls
• 1 minute jumping jacks
• 3x10 Push-ups
• 5 minutes high-intensity elliptical
• 3x10 Bench Press
• 1 minute Jumping Jacks
• 3x10 Dumbbell Flys
• 1 minute Butt Kicks
• 5 minute easy cardio cooldown

That workout would take you around 35-40 minutes, and I guarantee you’d be sweating the whole time!