Getting A Whole Body Workout With Sandbags

August 25, 2010 | Leave a Comment

I’m always on the lookout for more effective whole body workouts that can be done in shorter amounts of time. And with sandbags, I’ve found exactly that!

Sandbags are probably the most odd object you could add to your fitness routine. They are awkward to lift because of shifting sand which alters its form as you lift. They are difficult to grip and even more difficult to keep in control. And since the bag has movement, the lifter is forced to constantly adjust her/his body to accommodate the awkward weight of the bag. But because of all of this, sandbags will work your body differently, and more effectively, than any barbell. Sandbags will cause your body to use more muscles, expend more energy, and burn more calories. Sandbags will challenge the entire body.

There are so many exercises you can do with a sandbag too. You could do … squats, lunges, jumps, situps, and clean and jerks. You could hoist the bag over your head or give it a bear hug and run up a hill. Try jogging, climbing, dragging, and throwing. Or just try getting off the floor with the sandbag in your arms. Use it with your Gymboss Interval Timer by setting your timer for several rounds of two intervals. For instance, do 15 rounds of two intervals. The first interval could be 50 seconds of pushing as hard as you can, and the second interval could be a 10-second rest.

How To Make A Fitness Sandbag for $20

So now you are probably wondering where you can buy such a wonderful bag. You can purchase sandbags over the Internet, such as the Ultimate Sandbag. You will spend anywhere from $100 to $200, and you will have a pretty darn nice bag. Or you can make your own, to suit your own needs, for as little as $20.

Pictured here is a sandbag I made using nothing more than a durable duffel bag, play sand, quart-sized Ziploc bags, and duct tape. (The sand in the pictures is blue only because that is all my local Wal-mart had in stock. Regular play sand will be cheaper.)

Make sure to use a good quality duffel bag which can hold the weight of the sand. The Army Surplus Store is a good place to look for one. Also, if the bag has straps or buckles that could hit you in the face as you lift, you should cut them off. Some people prefer not to have any handles on the bag at all. This will make gripping the bag even more difficult, resulting in greater grip strength for your hands. Certainly something to keep in mind when making your sandbag.

Doubling the Ziploc bags, I filled the bags each with 3 cups of the play sand. Removing most of the air from the bags, I sealed the inner bag and folded it inside the outer bag. I then sealed the outer bag and reinforced the seal with duct tape. Finally, I placed all bags inside the duffel bag. (Be sure to use the strongest Ziploc bags you can find and reinforce them well with duct tape. These bags will be thrown, dropped, and turned upside down. They may break if not put together well.

Some people prefer to fill a single Contractor trash bag with sand and place it inside the duffel bag, which is another good option. I prefer to use Ziploc bags so I can easily, without mess, increase or lighten the weight whenever I want. Be sure, though, not to pack your duffel bag too tight. You want it to be loose to allow movement while you lift.

The end result … a sturdy 25-pound sandbag for under $20 that works just as well as any $100 bag.

You can make the bag how heavy you want. It is recommended that women use a 15-45 pound bag. Most men, however, would prefer to have a much heavier bag.

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Posted by Julie | Filed Under Blog, Full Body Exercises, Strength Training, Weight Loss

Learn How To Lose Weight From Twin Winners Of “The Biggest Loser”

August 2, 2009 | 1 Comment

Remember the identical twin brothers who won season four of “The Biggest Loser” … Bill and Jim Germanakos?

If you are a fan of the show such as I am, you may recall that Bill won the grand prize of $250,000 and brother Jim took home the eliminated players “at home” prize of $100,000. Quite impressive!

While first the nation watched them fight obesity by losing an amazing amount of weight on national television, the famous twins can now watch their viewers do the same by applying to their lifestyle Bill and Jim’s advice. In June, Bill and Jim released their Rapid Action Metabolism Program, which is a healthy weight loss plan that teaches people how to reach their weight loss goals using the same system the twins used during the show to lose weight, and after the show to keep the weight off.

Being a big believer in eating healthy and exercising regularly for losing and maintaining weight, there are a couple of things I really like about Jim and Bill sharing this program with us. (1) First seeing them achieve their weight loss goals on TV provides us living proof that they know how to do it, and (2) they use a common sense change-of-lifestyle approach without any diet fad attached. And, I might add, they provide their knowledge at a reasonable price too!

Click here to go to Bill and Jim’s weight loss plan website.

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Posted by Julie | Filed Under Blog, Celebrities, Weight Loss

Oprah’s Weight Gain: How DID She Let This Happen Again?

December 14, 2008 | Leave a Comment

Photo by Alan Light
I can’t help but add my two cents to the blogosphere about Oprah and her recent weight gain news. This is, afterall, a blog that discusses weight loss for women.

You can bet that I’ll be watching the weight loss episodes, Oprah’s Best Life Series, beginning January 5, 2009, in which Oprah is expected to talk openly about her yo-yo dieting. It is my hope that, in addition to the health experts she already has on her show, we’ll be seeing a tough, tell-it-like-it-is fitness expert such as, perhaps, Jillian Michaels. This is not likely though since her preview of the series does not indicate any such expert that we have not already seen on her show. But better yet, maybe Oprah will visit Jillian instead. Can’t you just see it now, Oprah on “The Biggest Loser.”

But let’s get to the question Oprah posed to herself, “How did I let this happen again?” Let me just point out a few of Oprah’s obvious mistakes which jumped out at me.

Three mistakes that Oprah made:

Winfrey herself said in regard to losing weight in 2005, “I had literally starved myself — not a morsel of food.” Oprah resorted to many diets over the years, including a liquid diet. Anyone can lose weight quickly by diets such as a liquid diet. But the real challenge is keeping that weight off. And it cannot be done with a “quick” weight loss plan. Quick weight loss plans are not usually plans you can maintain for a long amount of time. You eventually have to start eating again. Oprah should have made a lifestyle change, for life, and took a slower approach to losing weight. An approach that involved eating real food.
Winfrey said in regard to her hypothyroidism, “I actually developed a fear of working out.” Her out-of-balance thyroid made her fearful of exercise and gave her an excuse to skip exercise altogether. In fact she admitted in her O Magazine to having said, “Now I have an official, documented excuse.” No excuses, Oprah! Her health problem may have limited the exercise she could do. But she simply should have consulted her doctor about an exercise plan that would work for her.
Being in the public eye, Oprah (so it seems) focused on being thin instead of being healthy. Despite the fact she had the great Dr. Oz sitting at her side. Luckily, she is changing her approach. Instead of trying to lose weight, her goals, which she will share with us on the January episodes, will be to become strong, healthy, and fit. With the hope that weight loss will just be an added benefit.

Strong, healthy, and fit.

These words are music to my ears, especially when I hear Oprah say them. That is because, when Oprah talks, her audience follows. Sad, but true. Chances are, after she showed tremendous results from her liquid diet by walking out on stage in her size 10 jeans, many loyal fans probably started their own liquid diet that very day. After all, if Oprah says it works, it must be true, right? However, as we now learn, just two days following that skinny episode, Oprah no longer fit into those size 10 jeans because, after the show, she celebrated her success with food. Sooner or later she had to eat anyways.

I have no doubt Oprah will lose weight again. Hopefully, though, with her faithful viewers watching, she will be able to do so in a sustainable way by building strength that will keep her fit and, most importantly, healthy.

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Posted by Julie | Filed Under Blog, Celebrities, Weight Loss

Do Diet Food Delivery Services Make Dieting Easier?

September 16, 2008 | 2 Comments

Photo by Islander
Let’s face it. Most of us do not know how to eat healthy. And as a result, dieting is difficult.

For this reason alone, it is not at all surprising to me that diet food delivery services, such as Nutrisystem or Medifast Diet, are gaining in popularity. When used on a regular basis, these delivered-to-your-door meals provide a convenience that takes away all the complications of grocery shopping.

And people who use diet food delivery services can, and do, lose weight. While diet food delivery services may not be enough to cure the obesity epidemic, it is a fact that many people have become healthier and leaner when combining these pre-made foods with regular excercise.

Photo by Old Shoe Woman
But if you are a skeptic and think these foods will taste like cardboard, take a look at what they have to offer.

The food provided by most diet food delivery companies are approved by nutritionists. You can purchase meals that are not only healthy, but that have the appropriate calorie count for your diet. You’ll know the fiber and the carb content. No more guesswork at the grocery store.

The meals are prepared for you and, in most cases, delivered fresh.

You’ll have the options of low-carb meals, low-fat meals (read my previous post on this issue), and vegetarian meals. You can also order meals for special dietary needs, such as diabetes and glucose intolerance.

Most of the companies provide meals that are affordable and can be ordered via phone or via the Internet. You may also be able to set up an automatic reorder so you don’t have to place an order each week.

These meals are great for taking to work and to picnics.

Plus, you’ll have these added benefits:

You’ll save time and money. Less time at the grocery store equals fewer bad food temptations for you.
Your meals will be easy to cook. Usually just heat ‘em up in the microwave.

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Posted by Julie | Filed Under Blog, Weight Loss

Are Fat-Free Foods Making Us Fatter?

August 30, 2008 | 6 Comments

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Many processed fat-free or low-fat foods have just as many, or more, calories as the full-fat foods.

That is because usually sugar is added to the low-fat versions to make up for the flavor that is lost when the fat is removed. The end result … you eat more calories and gain more weight.

And in reduced-fat foods, goods fats may have been replaced with bad fats.

Take for instance peanut butter. Often times the naturally good fat is removed from low-fat versions of peanut butter and replaced with sugar and hydrogenated oil. This leaves us with minimal calorie reduction (or perhaps increased calories), double the carbs, and less heart-healthy monounsaturated fat.

Another example of good fat being lost … fat-free dressings on salads. Not only are these dressings commonly loaded with sugar to boost the taste, but necessary fat is removed. Fat in dressing helps our body absorb fat-soluble nutrients found in vegetables, such as lycopene, vitamin K, beta-carotene, and lutein. Salad dressing fats also increase brain function, energy production, and, for women, hormone development. A good choice for salad dressing would be a balsamic vinaigrette which is an oil-based dressing that has a lot of taste in a small amount.

So once again, we have a case where labels are deceiving.

Be sure to read the nutrition facts on the label and compare calories and sugars of fat-free foods to original foods. And don’t overlook the serving size. Sometimes fat-free foods use smaller serving sizes so it appears as though you’ll be eating fewer calories and less fat.

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Posted by Julie | Filed Under Beauty, Blog, Health, Superfoods, Weight Loss

How Strength Training Keeps Women Young

August 22, 2008 | 9 Comments

Women who do not strength train lose about 5 pounds of muscle every decade of their adult life. And they replace it with fat … that is, about 15 pounds of fat per decade.

No longer a men’s only sport, women today are participating in strength training and proving that they are just as capable as men of developing strong muscles. In fact, strength training is important for everyone and women should train the same as men. Take a look at this video of Natalie Wolfolk.

Ladies, if you won’t even consider strength training for fear that you will develop big burly muscles, I beg you to put all fears aside. Strength training for women leads to strong and shapely muscles, not big manly ones. This is due to the fact that women have lower testosterone levels than men. Women will only get bulky by using steroids or pro-hormones.

Strength training builds muscles, but that’s nothing compared to what it does for your health.

Strength training helps you stay young. A strength training study led by Miriam Nelson, Ph.D, author of “Strong Women Stay Young,” which involved women aged 40 to over 60, concluded that the women, after only one year of weight training, were physically 15-20 years younger. These women lost their fat and replaced it with muscle, and their strength tests matched those of women in their 30’s and 40’s. Without reading any further, this alone should tempt you to start a strength training program, such as this one over at StrongLifts.com. Strength training may be the best anti-aging defense available.
Weight lifting, combined with cardio and good nutrition, is possibly the best way to lose weight. Quite simply, muscles burn fat! The more muscle you have, the more calories will be burned. Each pound of lean muscle mass burns 35-50 calories per day. Cardio alone is not enough. Following a good cardio workout, your body will continue to burn calories for half an hour. Strength training does much better! Your body will continue to burn calories for up to two hours following a good strength training workout. Adding cardio to your workout schedule will help you burn fat faster and allow you to eat more. Take note though, when you weigh yourself, your scales may tell you that your weight hasn’t changed. That is because muscles weigh more than fat. It is possible to go down in clothing size while your scale is reading the same weight.
Adding muscle increases metabolic rate. As we age, our metabolism slows down, and as a result we start to lose muscle mass, we lose bone density, and we gain fat. As muscle is lost, fat takes over. It is important to keep muscle mass up so as to combat that nasty cellulite that so easily forms on our thighs and our glutes.
Strength training will increase bone density thereby making your bones stronger. Okay, ladies, it’s true. We start out with smaller muscles, more body fat, and frailer bones than men. (But don’t take that to mean we are the weaker sex.) As we age, we are at greater risk for age-related problems such as osteoporosis, loss of balance, and fractures. Increasing your muscle greatly reduces these risks.
Better performance in sports and life in general. Another common fear for women about strength training is the risk of injury. Yes, there is always the possibility. But at the same time strength training will help prevent injuries which are common from day-to-day sports and activities. Having strong bones, ligaments, and tendons reduces risk of injury. It will also help control lower back pain.
Strength training is good for the heart. Women are at an increased risk for heart disease after age 40 so this is a welcomed added benefit.
Strength training builds confidence. By reducing overall body fat and toning muscles, you will look better, feel better, and have increased confidence in yourself.

A lifestyle that includes a good strength training program provides better quality of life.

But that doesn’t mean you have to spend a lot of money. Strength training can be done with little to no equipment. You may even use your own body weight by doing push ups, pull ups, chin ups, and ab crunches.

And you do not have to be able to lift more than twice your weight like Natalie above. Strength training can be done at a level of your choosing. But take it from someone who has been doing it for quite a while. After seeing the results of a new toned body, strength training can become addictive. If you are like me, you’ll eventually feel you’ve reached a plateau and need to move up to the bigger stuff.

Related Article: How To Begin A Strength Training Program

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Posted by Julie | Filed Under Blog, Health, Strength Training, Weight Loss