Saturday, March 02, 2013
"Toning" workouts = lifting lighter weights for high reps are best for women looking for muscle definition.
Truth: forget about it! You need to lift heavier to see results! Studies prove that lifting lighter weights ( less than 70% of maximum effort) for 12 reps or more is simply going to produce muscular endurance without much muscle growth, meaning you'll be able to lift for a higher number of reps but won't see any physical difference. Looking toned means more developed muscles and low body fat which you get by lifting heavier weights (70-80% of max effort) for 8-12 reps per set to, or near fatigue!
Saturday, March 02, 2013
I'm not really jazzed about Saturday workouts...but the current workout I'm doing has me lifting 5 days w/Thursday an off day...so up I get when the alarm goes off, the lift is bi/tri's supersets so I get finished in short time...I'm already up, and it seems a waste of time to leave after lifting, so, spin class it is! 55 grueling minutes later and I've gotten a great Saturday workout finished!
Friday, March 01, 2013
But I'm closer today than yesterday! This week has been awesome! I'm finally feeling like I'm making progress, and seeing results. I know I am not where I want to be, but each day I'm getting one step closer to that person. I'm in the second week of part 2 of my current 8 week workout. This portion is very demanding, with lots of different exercises, many multi-joint, and I feel it after I work out. It's always a badge of honor to feel that good muscle soreness after working out, I feel accomplished, and even good about my body. I could step up the cardio a little more, but time was an issue this week, so I only did one spin class, and a couple days of cross training. I'll do spin tomorrow after I work my bi's and tri's. This workout calls for three days of cardio for 30 minutes each, so I'll have a little more than that after tomorrow.
I've come a long way since November, and I'm proud of my committment and focus to my healthy habits. I haven't missed a workout day, and my diet is pretty much just habit now. There is always room for improvement, and I am working each day to be better, but I don't feel like a fraud anymore. I was talking a good game, but had not been playing by the healthy rules anymore. I was kidding myself into believing I was still ok, but the truth was, I was slipping further and further away from that healthy, fit woman I had worked so hard to become....but she's definitely making a comeback-this time FOR GOOD!
Saturday, February 23, 2013
Just finished the first week of the second part of my 8 week workout I've been doin. It's awesome because many of the exercises are ones I avoid doing, because they push me harder. I'm sitting here, post Saturday workout feeling awesome, a little sore, but awesome! I feel stronger, and I'm definitely seeing big changes in my body. I've been back on track since early November, 4 months now....no missed workouts, and my diet is back to feeling like second nature. It's a good feeling, knowing I'm back and focused. I wish I had never strayed, but, I did so now, I have to learn from the past failings, and put those lessons into good, positive actions. Things like weekly weigh-ins, are imperative to staying accountable. Planning ahead for dealing with days when I must eat on the run, especially during busy softball tournaments where I'm on the field all day, and of course, hitting the gym with a planned workout, that takes out the chance to ease up.
I know many people never really buy into the exercise component, but it's a two pronged plan that leads to success, one without the other, does not equate to long term weight loss success. Let's be honest, there are days, like this, rainy, cold, dreary morning, when nothing is more appealing than staying in bed, under the covers. On those kinds of days, having a plan in place and setting your alarm, get you out of bed....I knew that today's workout (already in my log book) was a required lift for biceps/triceps. Because it was in the book, skipping the gym wasn't an option. But, once there, when the weight lifting was completed, I felt it would be a waste of time to not do more. I wasn't in the mood for spin lass, and none of the cardio machines were enticing me either. So I told myself to just do a few, easy minutes of walking on the track. But, as is usually the case, I started lapping the others on the track. Once into the music, I decided that I would go for 20 minutes, which turned into 30, and then ended at 2+ miles and 40+ minutes and even a number of laps runnung...I was finished, and feeling very pleased with myself!
Head games...the things we can talk ourselves into!!!!!! Love it!
Tuesday, February 19, 2013
Today marked the two year anniversary of my Mother's passing. It's still such a huge loss and life will really never be the same again. I was so lucky to have had the mother I did, she was my biggest fan, my friend, and she always loved me, unconditionally. I think of her very day in some way. It was eerie today to have realized the exact day and then have Miranda Lambert's song, "Over You" come on the radio at a that precise time. All too often, I just feel at a loss, it seems so wrong that she is gone. My family will never be the same again. My father is planning on re-marrying this June, at age 82 years old to someone he met at his support group. I just can't get past the disloyalty to my mother, it's wrong, I can't accept it, even though I want him to be happy, he feels like a stranger now.
I have to work all this through, I know, and I thought putting it in writing might somehow make it better, but it doesn't seem to help.
One foot in front of the other....
Get An Email Alert Each Time BAMOM19 Posts