174654 499 Health & Nutrition Diet Weight Loss true Fri, 16 Oct 2009 09:06:36 -0700 /system/videos/4/54/46/17/174654.flv health, nutrition, dieting, weight, loss, losing, subway, public, transportation, easily How To Get Fit Riding the Subway http://www.howcast.com/videos/174654-How-To-Get-Fit-Riding-the-Subway http://www.howcast.com/videos/174654-How-To-Get-Fit-Riding-the-Subway/edit approved 149 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=174654"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=174654" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 2 KeithMcKellar http://img.howcast.com/system/thumbnails/174654/fit_riding_subway_xxlarge_maintained_aspect.png 325 false false false 68135 0 32 Step http://img.howcast.com/system/thumbnails/174654/32.jpg Stand up Choose to stand even if seats are available, and hold onto a pole or strap only when you have to. Trying to keep your balance as the train lunges and lurches strengthens your core – the muscles in your torso.

]]> 68136 1 45 Step http://img.howcast.com/system/thumbnails/174654/45.jpg Tone your calves Tone your calves by slowly rising up on your toes, lowering, and repeating.

]]> 68137 2 51 Step http://img.howcast.com/system/thumbnails/174654/51.jpg Do some heavy lifting Turn your pocketbook, gym bag, or briefcase into a dumbbell by slowing curling it up toward your chest. Repeat 10 times, then switch arms.

]]> 68138 3 60 Tip Add weight to your bag with a big bottle of water.

]]> 68139 4 65 Step http://img.howcast.com/system/thumbnails/174654/65.jpg Get buff arms At arm’s length, grasp the car’s vertical pole with one hand. Bend your elbow and slowly lean in, keeping your feet planted and supporting your weight with the muscles in your shoulder and chest. Hold this position for one stop before leaning back out. Switch arms and repeat.

]]> 68140 5 81 Step http://img.howcast.com/system/thumbnails/174654/81.jpg Work your triceps Stand at arm’s length from the overhead bar and grab it with both hands shoulder-width apart. Slowly lean in, keeping your feet planted and your arms straight, until your head is under the bar. Hold for several seconds, then push back to the original position.

]]> 68141 6 97 Step http://img.howcast.com/system/thumbnails/174654/97.jpg Put the squeeze on Squeeze your buttocks, hold for a few seconds, release, and repeat. This can be done sitting or standing.

]]> 68142 7 105 Step http://img.howcast.com/system/thumbnails/174654/105.jpg Strengthen your thighs If you have a seat, put your bag or briefcase between your legs and squeeze your legs together using only your thigh muscles.

]]> 68143 8 116 Step http://img.howcast.com/system/thumbnails/174654/116.jpg Crunch your abs While sitting, raise your feet off the ground and your knees a few inches toward your chest, contracting your stomach muscles. Hold for a few seconds before lowering your legs. Repeat 10 times.

]]> 68144 9 129 Step http://img.howcast.com/system/thumbnails/174654/129.jpg Stretch your legs Add a little aerobic exercise by changing cars at each stop. Then get off a stop early and walk the rest of the way.

]]> 68145 10 138 Fact Americans spend about 100 hours commuting to work each year.

]]> 499 230159 How To Follow the French Woman Diet AssignmentGuide 631 Mon, 12 Oct 2009 12:17:37 -0700 2 rachybop ]]> 86 http://media.howcast.com/system/videos/5/40/39/26/263940.flv dieting,losing,weight,health,nutrition,following,french,woman,france Health & Nutrition Diet Weight Loss 1 http://img.howcast.com/system/thumbnails/230159/frenchdiet_xxlarge_maintained_aspect.png http://www.howcast.com/videos/230159-How-To-Follow-the-French-Woman-Diet 499 143355 How To Lose Weight Using the Latest Trends AssignmentGuide 8319 Wed, 11 Feb 2009 10:03:51 -0800 18 FFTM_Creative ]]> 191 http://media.howcast.com/system/videos/2/55/33/14/143355.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, health, nutrition, diet Health & Nutrition Diet Weight Loss 1 http://img.howcast.com/system/thumbnails/143355/Picture_5_xxlarge_maintained_aspect.png http://www.howcast.com/videos/143355-How-To-Lose-Weight-Using-the-Latest-Trends 499 180408 How To Weigh Yourself Correctly AssignmentGuide 1787 Mon, 11 May 2009 09:02:39 -0700 5 lazydiamond ]]> 96 http://media.howcast.com/system/videos/4/08/04/18/180408.flv DIY, Instructional, tutorial, fitness, gain, losing, tone, shape, healthy, exercising Health & Nutrition Diet Weight Loss 0 http://img.howcast.com/system/thumbnails/180408/Frame_xxlarge_maintained_aspect.JPEG http://www.howcast.com/videos/180408-How-To-Weigh-Yourself-Correctly 499 218276 How To Choose Low-Cal Cocktails AssignmentGuide 435 Tue, 08 Sep 2009 16:47:09 -0700 2 wogelife ]]> 90 http://media.howcast.com/system/videos/0/88/78/23/237888.flv cocktails, cocktail, drink, beverage, low-cal, low calorie, calorie, alcohol Health & Nutrition Diet Weight Loss 3 http://img.howcast.com/system/thumbnails/218276/choose_lowcal_cocktails_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/218276-How-To-Choose-LowCal-Cocktails 499 218396 How To Lose Two Pounds Per Week AssignmentGuide 2372 Tue, 01 Sep 2009 08:32:56 -0700 10 lazydiamond ]]> 106 http://media.howcast.com/system/videos/2/43/21/23/232143.flv lose, pounds, pound, week, per week, weight, diet, food, eat, weight loss Health & Nutrition Diet Weight Loss 1 http://img.howcast.com/system/thumbnails/218396/lose_two_pounds_per_week_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/218396-How-To-Lose-Two-Pounds-Per-Week 496 9146 How To Be a Vegan AssignmentGuide 2426 Mon, 19 May 2008 23:19:18 -0700 5 jesseblanchard ]]> 117 http://media.howcast.com/system/videos/4/46/91/9146.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, food, eat, eating, diet, vegan, vegetarian, be, become, dieting Health & Nutrition Diet Better Health 1 http://img.howcast.com/system/thumbnails/9146/Picture_2_xxlarge_maintained_aspect.png http://www.howcast.com/videos/9146-How-To-Be-a-Vegan 496 127612 How To Be a Vegetarian AssignmentGuide 1966 Tue, 03 Feb 2009 12:05:04 -0800 7 KeithMcKellar ]]> 144 http://media.howcast.com/system/videos/2/12/76/12/127612.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, health, diet, food Health & Nutrition Diet Better Health 2 http://img.howcast.com/system/thumbnails/127612/Picture_7_xxlarge_maintained_aspect.png http://www.howcast.com/videos/127612-How-To-Be-a-Vegetarian 496 146117 How To Get More Omega 3 Fatty Acids Into Your Diet AssignmentGuide 1404 Mon, 16 Mar 2009 06:47:23 -0700 11 KeithMcKellar ]]> 95 http://media.howcast.com/system/videos/6/17/61/14/146117.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, health, diet, healthy Health & Nutrition Diet Better Health 0 http://img.howcast.com/system/thumbnails/146117/Picture_5_xxlarge_maintained_aspect.png http://www.howcast.com/videos/146117-How-To-Get-More-Omega-3-Fatty-Acids-Into-Your-Diet 496 164293 How To Get More Antioxidants Into Your Diet AssignmentGuide 889 Wed, 18 Mar 2009 11:33:16 -0700 15 ijt0107 ]]> 119 http://media.howcast.com/system/videos/3/93/42/16/164293.flv DIY, 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