{"id":27366,"date":"2014-04-28T11:15:21","date_gmt":"2014-04-28T15:15:21","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=27366"},"modified":"2016-07-14T16:02:14","modified_gmt":"2016-07-14T20:02:14","slug":"harley-pasternak-strength-training-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/harley-pasternak-strength-training-workout\/","title":{"rendered":"Strength Training Tips for the Body You Want"},"content":{"rendered":"
\"Strength
Photo: Pond5<\/a><\/figcaption><\/figure>\n

While the temperatures in some parts of the country aren\u2019t feeling quite so spring-y yet, if you\u2019re like us, it\u2019s the season around the corner that you\u2019re more worried about. That\u2019s right\u2026 summer \u2014 the months of the year where ladies and gents take off their shirts and let the sunshine touch as much skin as possible. But what if your guns aren\u2019t exactly loaded, and the only six-pack you\u2019re showing off is the one you drank last night? There is still time for you to get in shape for summer, but don\u2019t go running straight for the dreadmill. If you want to look better in time, you need to start strength training<\/a>, too.<\/p>\n

Cardio Vs. Resistance Training<\/b><\/h3>\n

\u201cThere\u2019s no negative to either,\u201d says Harley Pasternak<\/a>, M.S., exercise physiology and nutritional science, celebrity trainer, and New York Times bestselling author. \u201cCardio<\/a> is about aerobic activity and the main focus is to burn calories and fat by moving. Whereas, resistance training\u2019s main goal is to raise the rate at which we burn calories by creating more muscle.\u201d Strength training<\/a> \u2014 with or without weights \u2014 focuses on toning, sculpting and shaping the body, and can be done in as little as five minutes a day if you know what to do. \u201cI have clients who are over-aerobicizing, doing just cardio, and are not getting the results<\/a> they want,\u201d says Pasternak. \u201cWhen we introduce resistance training, they get better results.\u201d<\/p>\n

\n

 <\/p>\n

 <\/p>\n

You cannot<\/p>\n

out-exercise<\/p>\n

a bad diet.<\/p>\n

 <\/p>\n

 <\/p>\n<\/blockquote>\n

Knowledge Is Power<\/b><\/h3>\n

Even just hearing the words strength or weight training can conjure up images of bodybuilders or football players with massive muscles. But what many people \u2014 women, in particular<\/a>\u00a0\u2014 fail to realize is that these men naturally have the hormone testosterone, which helps them build these muscles. And many of them do high-volume training, focusing on one body part a day \u2014 four to five exercises, for four to five sets, with 16 to 25 reps per body part per workout. \u201cYou would also have to eat a lot<\/i> to build that kind of muscle,\u201d says Pasternak.<\/p>\n

Men might not be as hesitant about strength training, but they can tend to over train the chest and back<\/a>, or \u201cbeach muscles,\u201d as Pasternak calls them, thinking that\u2019s the best way to get in the best shape. \u201cThey end up having short-looking arms and bad posture because of it,\u201d says Pasternak. \u201cThe focus should be more on the upper back and the back of the arms to help open up the torso and create more definition.\u201d And that hard work shouldn\u2019t end in the weight room.<\/p>\n

You Can\u2019t Ignore Diet<\/b><\/h3>\n

Unfortunately nutrition<\/a> is the hardest component of health and fitness for most people. \u201cYou cannot out-exercise a bad diet,\u201d says Pasternak. So kiss goodbye the days of justifying what you eat by saying you burned 500 calories during an aerobic class earlier that day. \u201cIf you burned 500 calories, keep in mind you would have burned 150 to 200 doing nothing<\/a>,\u201d says Pasternak. \u201cSo doing that class burned an extra 300 calories, but if you go and have two tablespoons of peanut butter, you wiped that class out.\u201d<\/p>\n

On top of adding resistance training to your routine, Pasternak recommends three balanced meals<\/a> a day and two snacks. The meals should consist of fiber, protein and healthy fat (think: chicken with brown rice and avocado), plus lots of non-starchy vegetables like broccoli and asparagus. Snacks<\/a> shouldn\u2019t be more than a third the size of a meal, and can be anything from bean dip and hummus<\/a> to sweet potatoes<\/a> and Greek yogurt.<\/p>\n

Know What to Avoid<\/b><\/h3>\n

While you may already be resistance training, it\u2019s important that the exercises you\u2019re doing and the machines you use are the most beneficial for you. According to a recent study done by Cybex<\/a>, 67 percent of single station machine users believe machines are the most important option for choosing a new gym. There may be some moves or machines that you think are important but really may just serve as a waste of time<\/a>. For women? \u201cI would have to say stop doing the outer thigh machine,\u201d says Pasternak. Women have wider hips than men, and doing this machine over time will cause the muscle on the outside of the hip to get tighter, creating a muscle imbalance. Keep in mind, there is no such thing as target reduction training<\/a>.<\/p>\n

For men? Pasternak thinks there should be less calf raises, forearm curls and shrugs. \u201cThose are three muscles that don\u2019t need to be trained because they get hit during many moves,\u201d says Pasternak \u201cThey should train the muscles opposite these ones, which, because of biomechanical deficiencies, are disproportionate.<\/p>\n

The Fit-for-Summer Strength Workout\u00a0<\/b><\/h3>\n

Ready to get your strength on? Try Pasternak\u2019s five favorite resistance training moves. Perform each exercise for three sets of 20 reps.<\/p>\n

\"Harley's<\/p>\n

\u00a0<\/h3>\n

Exercise How-To’s<\/h3>\n

1. <\/b>Skater Lunge
<\/b>Stand with feet shoulder-width apart. Step to the right and lunge into your right leg keeping your knee directly over your ankle, not letting it go past your toes, while you cross your left leg behind the right, reaching the foot as far to the right at you can (a<\/b>). Pushing through your right leg, stand up then repeat on the opposite side (b<\/b>).<\/p>\n

2. <\/b>Lying Swiss Ball Hamstring Curl
<\/b>Lie on your back and rest the heels of your feet on top of an exercise ball<\/a>. Pushing through your heels, roll the ball slightly forward while lifting your back and shoulders off the ground (a<\/b>). Your head and arms remain on the ground. Return to start position (b<\/b>).<\/p>\n

3. <\/b>Dumbbell Curl to Overhead Press
<\/b>Hold a dumbbell in each hand. Keeping your elbows tucked against your sides, curl the dumbbells up towards your shoulders (a<\/b>). Rotate the palms of your hands so they\u2019re facing away from you, and push the dumbbells up overhead (b<\/b>). Reverse the movement bringing the weights back to starting position. That\u2019s one rep.<\/p>\n

\"single<\/p>\n

4. <\/b>Single Arm Dumbbell Row
<\/b>Holding a single dumbbell in your right hand, stand with your feet shoulder-width apart, with a slight bend in your knees. Lean slightly forward, pushing your butt backwards to keep the spine neutral. Keeping your elbow as close to your body as you can, lift the right elbow up as high as you can, while squeezing your shoulder blades together (a<\/b>). Return to start position. Repeat for 20 reps then switch to the left arm.<\/p>\n

5. <\/b>Bird Dog
<\/b>Get on the ground in tabletop position, shoulders directly over the hands, hips directly over the knees. Lift and extend the right arm forward while simultaneously lifting and extending the left leg backward (a<\/b>). Try to keep your body in as straight a line as possible as to not round the back. Return to tabletop (b<\/b>). Repeat with the opposite arm and leg. That\u2019s one rep.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness guru and celebrity trainer Harley Pasternak shares the importance of strength training, plus five moves that will get you swimsuit-ready.<\/p>\n","protected":false},"author":11,"featured_media":27370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[288,289,104,281,90,341,353,160,285,99,100],"class_list":["post-27366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-cardio","tag-exercise","tag-goals","tag-strength-training","tag-summer","tag-tax1living-well","tag-tax2weight-training","tag-trainer","tag-weight-loss","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/27366","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=27366"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/27366\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/27370"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=27366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=27366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=27366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}