Worried the Stair Climber Will Make Your Butt Bigger?

Or perhaps you want a larger behind and believe that spending time on the stair climber will yield this result.

As a certified personal trainer for a health club, and a user of the stair climber for my own workouts, I've had my clients use this machine – but not for changing the size of the butt.


The stair climber will not give you a bigger butt. In fact, the main buttocks muscle, the gluteus maximus, actually works less when you go up steps, than if you were running fast or walking a steep incline.

This is because hip extension is minimized when climbing steps, but more emphasized when sprinting or walking a steep grade.

The gluteus maximus’s function is hip extension—when the leg extends out behind you. The hip joint is responsible for this action, and the gluteus maximus moves the hip joint to allow this. 

Your next question might be if extending the leg out behind you, when using the stair climber, will make the butt bigger. Again, the answer is no. However, it will work more of the butt, due to this hip extension action.

Nevertheless, just because this taps into butt muscle, doesn’t mean this area will get bigger. It will get fitter and more toned if you do this enough, though this does not mean the gluteus maximus muscle will grow in size.

This is because using the stair climber with that extended leg after each step is an endurance-based activity that recruits only slow twitch muscle fiber.

Slow twitch is designed for long periods of activity. These fibers do not grow in size.
Find me one competitive sprinter who has a flat butt. Top sprinters have wonderfully developed glutes because their training is based on explosive, powerful movements—which recruit fast twitch muscle fiber, the kind that grows in size.

Hence, that area of their body shows the training well, though it’s also true that people who are genetically blessed with well-developed glute muscles are often naturally fast runners.

In summery, stair climber use, even with hip extension, will not give you a bigger butt.

Burn Fat with the Squat to Lunge Workout!


Here are easy instructions for the squat to lunge workout which will burn fat off your thighs, belly and all over your body.

My job as a personal trainer is to have my clients, who want to burn a lot of fat, engage in compound lower body movements, and one of my favorite is the squat to lunge exercise.

The squat to lunge workout is exactly what the name says: squat, then go into a lunge. This can be done from end to end in an empty basketball court, or from end to end in an empty fitness class studio, or from one point to another on the gym floor.
       
Use a fixed weight barbell, as these are smaller than Olympic bars and less cumbersome. This routine is not for beginners or people who are not proficient with the back squat form.

The routine for burning fat:
Stand with feet at least shoulder width apart or whatever your preferred stance is for the back squat. To start the exercise, perform a half squat.
After rising to the start position, step forward with one foot into a lunge stance, perform a lunge, rise, then bring the back foot up to flush with the forward foot.
Next, step forward with the other foot now, into a lunge, lower accordingly, rise, and then bring that foot flush — except instead of the feet being close together like they typically are after completing each lunge during walking lunges, after that second foot completes the sequence, it comes up to create the foot-to-foot distance that you’d use for the back squat.
    
At this point, you squat. Then the cycle begins all over. So it’s as follows:
·      Squat
·      Return to start position
·      Lunge with right foot
·      Bring left foot to flush with right foot
·      Lunge with left foot
·      Bring right foot flush but at least shoulder width from left foot
·      Squat

Ideally, a person should be able to execute smooth movement so that motion is fluid rather than robotic with the lunge portion.
       
Once you can execute the sequence with confidence, it’s time to get a barbell across the upper back. How much the barbell should weigh is not something you’ll likely be able to figure out on the first try.
    
Let’s suppose someone starts with a 50 pound barbell. This may seem light to an individual who squats reps with 185. But the walking lunge really changes things.
    
Furthermore, one must get used to walking lunges with a barbell across their back; many who do walking lunges with weights use only dumbbells held with straight arms at the sides.
    
With the barbell, execute the aforementioned sequence. Don’t be surprised if you become fatigued very quickly. Intense fatigue is important for burning fat. Squats should be at least parallel (half squat), and lunges should be deep. The more it “hurts,” the more fat you’ll burn.

Make sure you don’t “good morning” the squatting portions; keep good form and an upright back.
    
Increase intensity to burn more fat:
Use a heavier barbell as you get better at this exercise. You should be able to sustain this movement for at least one minute before having to stop. Longer than two minutes means that the emphasis is shifted towards endurance.
    
Another way to increase intensity is to perform the squat after every single stride. And yet a third intensity technique is to perform this fat burning routine backwards. It’s best to do the backwards version in a fitness studio so you can watch in a mirror.

Do this routine twice a week to increase your body’s ability to burn fat. Remember, staying in your comfort zone will not burn fat. This exercise will promote fat burning through the entire body.


Fight Aging: Build Your Thigh Muscles


Building thigh muscles will dramatically fight aging. I’m a certified personal trainer and am very familiar with the science behind muscle mass and its relation to fighting aging. There is an inverse relationship between muscle mass and aging, in that the more muscle mass you have, the slower you will age.

One of the reasons for this is because the more muscle in your body, the faster your resting metabolic rate. This means less excess fat in your body, which translates to much lower risk of many savage diseases, and that’s certainly a great way to fight aging.

To fight aging, you can take all the herbs and eat all the roots and take all the supplements you want, but without good solid muscle tissue in your thighs, your fight against aging will be limited. Building lean muscle in the thighs will help fight off age-related disease.

One such disease is heart disease, and one of the risk factors for that is excess fat in the belly, or the so-called “apple shape” body. Women and men both are prone to the ever-increasing belly as they get older, and this brings with it an increasing risk of serious heart disease. 

Excess fat also increases risk of some cancers, and impedes mobility as time goes on. There’s no way around it: Excess fat has no virtues.

Building thighs will fight aging in that the muscles in your upper legs and buttocks are the largest in the body. They are central headquarters for your body’s metabolic furnace. Have you ever wondered why it is that men who have these super-big bellies often have spindly chicken legs? And as they age, their belly gets fatter and bigger, while their legs get thinner?

This is how it works: The younger adult body naturally has more muscle, including in the legs and butt. This muscle mass requires much energy just to breathe.

 A pound of muscle burns 30-50 calories per day. If this young person does not perform weight-bearing exercise for the legs (and upper body), then beginning at around age 30, he or she will lose muscle mass, at a rate of about 5 pounds per decade. Loss of this lean tissue means that the person’s food intake, instead of being burned off by what was once a lot of muscle, will now be stored as fat: a nasty sign of aging.

The muscle that used to burn the food is no longer there. So the food goes straight to the belly. As years go by, more muscle mass is lost in the legs. More food ends up getting stored as fat. Losing muscle mass means an ever-slowing resting metabolism. The result? A fat belly and stick legs.

Women more often have heavy legs to go with a fat belly because of hormonal differences and body-composition differences in the genders, but I’m sure you’ve seen plenty of women with fat stomachs but scrawny arms and legs.

By building and maintaining thigh muscle mass, you can fight aging by keeping extra fat at bay, which therefore will help keep killer diseases at bay. Building thigh mass fights aging by making you look a lot younger than you would with that fat belly and chicken legs. Building thigh mass doesn’t mean you’ll get huge legs like a bodybuilder. My legs have a high degree of muscle mass, yet aren’t the least bit bulky, yet my leg routines will really fight aging. 

Why You Need More than Mints to Have Fresh Breath for Valentine’s Day



4 Tips Straight from the Dentist’s Mouth

By Cyndi Blalock, DDS

The most important part of planning the perfect Valentine’s Day date is planning on having fresh breath.  This make-it-or-break-it step cannot be crammed in at the last minute, and believe it or not, using mints in the moment is simply not enough. 

There are four tips that every Valentine’s Day dater should know.  Whether it’s a first date or a 30th anniversary, everyone appreciates fresh breath.

1.  Clean Your Tongue
The surface of the tongue is similar to that of a fine brush.  The natural surface of the tongue can catch food debris and also bacteria.  This coating on the tongue can also catch coffee and other foul smelling irritants that can increase the mal-odor. 

By removing this with a tongue scraper, one can actually remove the foul smelling debris and bacteria and prevent the odor from returning.

2.  Watch What’s on Your Fork
Another way to decrease bad breath on a date is to watch what you eat.  Foods like garlic and onions can cause bad breath issues, as well as certain fish.  By eliminating these foods from a date night meal, you're going to greatly cut down on the risk of bad breath.

3.  Choosing the Right Mint
A good date may end in a goodnight kiss, and daters may want to have an extra dose of freshness before that happens.  But it is important to choose the right type of chewing gum or mints. 

These products that contain sugar should definitely be avoided, as they can cause dental cavities.  Sugar free or xylitol containing mints are a great choice in situations like this.

4.  See the Dentist
If it has been more than six months since the last professional dental cleaning, it is possible that there is odor-harboring buildup stuck on the teeth or below the gum lines.  No one but your dental professional can remove this buildup, so make sure to get a dental appointment before the big event.

About Cyndi Blalock, DDS: Dr. Blalock is a general dentist who owns her practice, Cardinal Dental, in St. Peters, MO.  She is a writer and her work has appeared in dental magazines, blogs and print media.  She is available for media appearances and is known for her positive attitude and  approachability.  www.cardinaldentist.com   

Avoiding ER Visit Due to CT Scan Radiation Fear?

A new investigation reveals that radiation from CAT scans isn’t as bad as once thought, so if you’re reluctant to head to the ER because you think a CT scan will be ordered…keep reading.

Radiation from X-rays is also on this fear list. But a recent report in American Journal of Clinical Oncology has some interesting findings.

The risk of cancer from CT scans and X-rays is estimated by a model called the linear no-threshold (LNT). These risk estimates, however, “have never been conclusively demonstrated by empirical evidence,” notes James Welsh, MD, a radiation oncologist with the Department of Radiation Oncology at Loyola University Chicago Stritch School of Medicine.

Dr. Welsh’s research shows that the LNT model assumes there does not exist a safe dose of radiation. The LNT model is based on studies of many decades ago on fruit flies, when researchers believed there was no safe level of radiation. Their experiments did not use low enough doses, believes Dr. Welsh.

That’s not to say that radiation isn’t as dangerous as it can be. Obviously, the evidence of its dangers are quite clear in nuclear bomb survivors and in cancer patients receiving radiation treatment that damages their body.

But Dr. Welsh’s investigation considered the radiation only from CT scans and X-rays, which occur at lower doses. We can’t look at a Hiroshima survivor and deduce from that, that CT scan radiation can cause cancer.

Dr. Welsh says that skeptics about CT scan radiation should vigorously challenge danger claims, as they serve “to alarm and perhaps harm, rather than educate,” he says. He wants the LNT model to be abandoned.

If you need to visit the ER and anticipate an order for a CT scan, find out why the order is being placed. Ask how it can help guide your diagnosis. Ask what the worst case scenario might be if you refuse the CT scan (or X-ray).


Source: sciencedaily.com/releases/2016/02/160203134456.htm