Jump-starting a daily workout program now can make the difference between settling for a cover-up smock or having the body to wear whatever fashions you favor.
It's amazing how slowly time can pass when you are sitting in the classroom, and how quickly time goes by when you are looking forward to something that you feel will be the most important event of the year. Well, that important event will soon be here, and now is the time to prepare. Of course, I am referring to "The Prom".
What is the definition of the word "prom" and why is it considered one of the most important events of the year? According to Funk & Wagnell, the definition of prom (short for promenade) is "a formal college or school dance." There are two key words: formal and dance. This is not your ordinary dance, by any means; it is the most elegant and classy dance of the entire year. This is the time guys have the opportunity to look their absolute best in a tuxedo and the girls absolutely shine in evening gown.
I must admit that the guys have the advantage over the girls when it comes to dressing up and covering up. The guys will, no doubt, pick a tux with padded shoulders, a cummerbund to hold in their waist, and pants to hide their skinny legs. The girls, on the other hand, will want to choose a gown that will show off their shoulders, arms, waist, hips, and, with a slit skirt, their legs.
Looking classy — and a little sexy — while maintaining elegance can be quite a challenge for young women. The key is to choose the right gown that draws attention to your best features and away from the not-so-good parts.
But, if you have areas of your body that are keeping you from buying the gown of your dreams, you could be forced into finding one that merely hides your flaws. That is where the sweat, tears, and sore muscles part of preparing your body for the prom comes in. A fitness program can help you reduce or eliminate those problem areas and allow you to wear that perfect dress. In addition to exercise, you will benefit from changing your eating habits: it's never too soon to stop eating unhealthy, and to begin choosing foods that will improve your health and help reshape your body as well.
Now is the time to begin that program to ensure that you have the toned body you deserve for your prom celebration. Three areas are vital to your success: aerobics, nutrition, and muscle toning.
Aerobics
To burn off the excess body fat, you must perform some type of aerobic activity six days a week for a minimum of 30 minutes. You may want to consider speed walking on a treadmill or around your neighborhood, or maybe a stationary bike works better for you. What ever you decide, it is important to keep your heart rate around 70 percent of your maximum heart rate. To determine your BPM (beats per minute) heart rate, subtract your age from 220 and multiply by .70.
Nutrition
It is very important that you do not replace the body fat you burn away with more body fat. This is why a healthy nutrition plan is so important.
• Replace cookies, cakes, and candy with fruits such as apples, oranges, and grapes.
• Replace carbonated drinks with juice, water, and skim milk.
• Replace ice cream with fat-free yogurt.
• Replace red meat with chicken breast, turkey breast, white fish, and tuna.
• Replace hot dogs and hamburgers with turkey burgers and turkey hot dogs.
• Drink a minimum of 10 eight-ounce glasses of water per day.
• Include carbohydrates for breakfast and lunch
• Do not eat any carbohydrates after 4 p.m.
• Eat only white meat (chicken and turkey breast, white fish, and tuna) and green vegetables for dinner. NO CARBS!
Muscle Toning
Muscle-toning exercises can be done using light to medium weight. For some areas of your body, no weight at all will be needed. If you need to thin down your waist, hips, and thighs, you should do extra sets with a high amount of repetitions per set, without weights. For a leaner look, do the following per exercise:
• 5-6 sets
• 15-20 reps per set
• 5-6 days a week
For toning your body you will need to use light to medium weights (3, 5, 8, or 10-pound dumbbells). Toning your body will make your muscles more defined. To achieve more definition, perform each exercise as follows:
• 3-4 sets
• 12-15 reps per set
• 3 times a week (every other day)
Remember that, no matter how toned your muscles are, you will not be able to see them if they are hidden under layers of body fat. So, train hard and enjoy the prom!
SIDE LEG RAISE
Step 1
1 Lie on your right side.
2 Keep your left leg straight and raise as high as possible or raise half way.
3 Lower your left leg within one inch of your right leg (do not allow legs to touch).
4 Repeat exercise.
Perform four sets with 20-25 reps per set per leg. Flex foot on first and third set and point foot on second and fourth set.
(LEFT) Mrs. Georgia United States 2003 Meredith Boyd demonstrates the correct technique to tighten and tone your outer thighs.
Step 2
Mike Mauney, owner of Body Design By Mike fitness center in North Carolina, is a Personal Fitness Trainer certified by the National Federation of Professional Trainers. Mike specializes in Personal Fitness Training for women of all ages. For twelve years he has been training dancers, models, cheerleaders, pageant and swimsuit contestants of all ages and competition levels (local, state, national, and international). His daughter Michelle Mauney was Miss North Carolina USA 1995. Some of Mike's training credits includes the following: Carrie Stroup, Miss World representative 2001, Janice Ward, Mrs. United States 1999, Vanessa Minnillo, swimsuit winner and Miss Teen USA 1998, and Michelle Warren, 1st runner-up Miss America Pageant 1998.
Getting started with a fitness routine is always the hardest part, so it’s important to remember the benefits that you’ll reap from a healthier lifestyle.
By performing your exercise routines in short-but-intense bursts, you can actually achieve desired results without having to spend all of your time in the gym.
The struggle between “The Fat Boys” and the “the Cardio Kid” isn’t one to take lightly.
Which side you favor determines which size you’ll fit into when trying on those gorgeous gowns.
Jump-starting a daily workout program now can make the difference between settling for a cover-up smock or having the body to wear whatever fashions you favor.
