Physician-Supervised Medical Wellness and Weight-Loss Center for Adults Interested in Reaching & Maintaining Optimal Weight
12 Moves to Help Tighten Sagging Skin After Weight Loss (By Building Muscle)
Bicep Curl to Overhead Press Stand with feet hip-width apart, holding a dumbbell in each hand. Curl the weights in front of your shoulders with palms facing the ceiling. Immediately press weights overhead with the palms facing forward. Lower back down with control. Perform 15 reps.
Reverse Lunges Stand with your feet together, arms by your sides, holding dumbbells. Take a wide step back with your left foot and lower into a lunge, bending both knees about 90 degrees. (Try to bring your right thigh parallel to the floor.) Keep your torso upright. Step the left foot forward, and return to standing with both feet together. Do 20 alternating reps.
Inchworm Walkout Begin standing. Bend over and slowly “walk” your hands forward until you are in a plank position. Make sure that your body is in a straight line from head to feet and that your hips aren't sagging. Walk back to the starting position to complete one rep. Do five reps total.
Bicep Curl to Overhead Press Stand with feet hip-width apart, holding a dumbbell in each hand. Curl the weights in front of your shoulders with palms facing the ceiling. Immediately press weights overhead with the palms facing forward. Lower back down with control. Perform 15 reps.
Listed are Dr. Colantonio's excercise recommendations:
Every other day is best:
Walking, especially speed walking and/or walking uphill. If on a treadmill, recommend top speed of 4-miles per hour, at 4% grade. Go until you reach 600 calories expended or three miles, which ever comes first. DO NOT get dehydrated. Must drink one quart of fluid during this time period. For this type of exercise, keep in mind that for every 20 minutes completed, you will increase your body's metabolic rate for 24 hours, up to 60 minutes, when this benefit is "max'd out," and lasts 72 hours.
Stretching and/or meditation. Yoga is great for your health. There are many DVDs out there for you to purchase and use at home. Or log onto YouTube for additional FREE videos of stretching and meditation.
Light weights, not more than twenty pounds, for arms and/or legs, is all that is needed to increase metabolism created by increased muscle mass, for 24-48 hours.
Sexual intercourse. Not only expends calories, and for women reduces risk of certain GYN cancers, and for Men stimulates prostate health, but also releases endorphins, which make you feel good for 24-48 hours, and provides you with motivation to improve your health.