The 100 Calorie Diet was created by Tammy and Susie Trimble. This diet is a method of calorie counting that has foods measured out into 100-calorie portions. No foods are off limits, yet individuals are advised to watch portion sizes. The 100 Calorie Diet advises dieters to complete any activity that they enjoy. Recommended activities include walking, dancing, swimming, team sports or hiking. The 100 Calorie Diet recommends 30 minutes of exercise most days of the week. While the 100 Calorie Diet does not specifically recommend weight training exercises, strength training will help boost metabolism by increasing lean muscle mass. This will help individuals lose weight faster. Below are several exercises that are perfect for women on the 100 Calorie Diet.
Holding a dumbbell in each hand, sit on a bench with back support. Place your feet out in front of you with knees bent 90-degrees. Your feet should be hip-width apart. Bend your elbows and raise your upper arms up and out to shoulder height, so that your arms are similar to the up-rights in football. Palms should be facing out. Slowly push the dumbbells up so that your arms straighten over your head. Return to the starting position. Complete two sets of 10 repetitions.
The best-known chest exercise, the bench press works your chest muscles, shoulders and triceps. To start this exercise, lie on a bench with feet flat on the floor out in front of the bench. Hold a barbell between both your hands. Your arms should grip the bar at shoulder width apart. Begin with arms extended directly above the shoulders. Align wrist, elbows and shoulder in a straight line. Slowly lower the bar until your elbows are even with your shoulders. Press the bar back to the starting position. Complete two sets of 12 repetitions.
This exercise is excellent for strengthening your back, chest, shoulder, biceps and stomach muscles. To begin, hold a dumbbell with both hands. Lie on a bench with your feet flat on the floor in front of the bench. Raise your arms up so they are directly over your shoulders. Turn your palms up and keep your elbows slightly bent. Slowly lower the weight behind your head until the dumbbell is directly behind your head. Pull the dumbbell back over your head to the starting position. Complete two sets of 10 repetitions.
This form of the crunch works the lower portion of the abdominal muscles. To begin, lie on your back with legs straight up in the air. Your knees should be slightly bent with ankles, knees and thighs touching. Place your arms behind your head. Relax your shoulders, engage your abdominal muscles and lift your glutes 1 to 2 inches off the ground. Your legs will guide this motion by lifting up and moving backwards a few inches. Hold for 3 seconds and then lower back to the starting position. Complete 10 repetitions.
Aim to do at least 20 minutes of full-body strength training two to three times a week to maximize weight loss.