The Skinny Confidential: A Babe's Sexy, Sassy Health and Lifestyle Guide Read Online Free PDF Page B

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    And don’t forget to stretch! Yoga is obviously amazing for stretching, but I feel like many people are scared of the workout.
    Scared of being in a heated room.
    Scared of feeling embarrassed that they’re unable to complete a full-blown “Eagle” pose.
    Scared of their balls hanging in someone’s face while they’re in “Downward Dog.” (Unless, of course, you’re a woman).
    Here’s the deal: Find a yoga class that fits your needs. There are about a million yoga programs (beginning, advanced, heated, nonheated, stretch-related, Bikram, Ashtanga, etc.). Figure it out and try to go to a class at least once a week.
    I’m not asking you to give up your firstborn; I’m just asking for an hour a week. Get your stretch on!

DOABLE?
    I think so.
    Plus, flexibility is an absolute necessity to living a healthy lifestyle.
    It stretches the muscles to create that long, lean, lingerie model look.
    Sweating and stretching go hand in hand. So pick your exercise, incorporate stretching and make sure you schedule your workouts on your calendar app.



6

STRENGTH TRAINING:
GET IT RIGHT, GET IT TIGHT!
    First things first.
    If you’re one of those babes who thinks that weights equal bulk, then think again.
    Sorry. It’s a total myth that you should stay away from weights if you’re trying to avoid bulk.
    Fact: Weights can be absolutely amazing if they’re used properly.
    One of my favorite things about weight lifting is that it’s a real metabolism booster. Light weights used correctly can take the metabolism to a different level.
    MORE STRENGTH TRAINING BENEFITS:
+ Helps with concentration
+ Controls weight gain
+ Reduces signs of chronic conditions
+ Increases bone density
    According to Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota, and co-director of the Mayo Clinic Sports Medicine Center, “If you don’t do anything to replace the lean muscle you lose [with age], you’ll increase the percentage of fat in your body. But strength training can help you preserve and enhance your muscle mass—at any age.” (Source: www.mayoclinic.com )
    Oh! And not only am I a huge fan of big movement, but I’m also an isometric junkie.
    So … WTF does isometric mean?
    Isometric is when you isolate the muscle with tiny, little movements that get the tiny, little muscles that people tend to forget. So rather than completing workouts with a big range of motion, you’re staying in one position for a longer period of time (in a more static position).
    OK, so let’s talk about specific areas of the bod.

AHEM.
    We shall begin with bat wings.
    If I had a dime for every time my friends called me complaining about their bat wings, I’d be richer than Richie Rich.
    I mean, life doesn’t always have to be so difficult. ESP when it comes to dinky, cheap 5-pound/2-kg weights.
    All you have to do is grab about five dollars and head over to a store like Target or Marshall’s and grab some hot little 5 pounders.
    Come home, turn on some tunes, do a minimum of ten minutes a day. If you’re feeling sexy and strong, try for fifteen to twenty!

EASY, RIGHT?
    So, if you’re interested in fixing that under-arm flab that waves in the breeze every time you say good-bye, then check out the following bat wing busters.
    Because if you’re buying turtlenecks over sleeveless tanks to hide your arms, it’s time to take action and nip those bat wings in the bud.
    NOTE: Some exercises include an upward pulse. A pulse is simply a slight push of about ½ inch/12 mm—a tiny movement while the crown of the head reaches to the sky.

BAT-WING BUSTERS:
    The Bye-Bye, Arm Jiggle: Stand with your arms in an “L” position by your sides. Think of a goal post shape. Press up into an “O” shape, above your head. Make sure your shoulders are not touching your ears. Abs are pulled in tight. Use at least 5-pound/2-kg weights for this exercise. Do three sets of twenty. At the end of each