Thursday, February 07, 2008
Today is normally cardio, which usually is just spinning class. However, this morning I decided to do some ab work(see below) as it was not included in yesterday's workout due to a time-crunch. I still had about 1/2 hour before spinning so I jumped on the elliptical for 20 minutes and then proceeded to spin class. So, instead of coming up short in calories burned, and having to stay for an additional 20 minutes (this is the spin instructor I don't care for, though today's class was much better, she had new music and she did a few different things besides going as fast as you can for 45 minutes!). I must say that this week I do feel yesterday's leg workout, so that tells me my tweaking was better, though I feel I'm still short on hamstring exercises...I'll work that out by next Wednesday.
Reason we should all work out: It's like a big happy pill. One study found that women with a positive sense of self spent about 70 more minutes being physically active each week than women who were feeling depressed - that's just 10 minutes a day!
7 Best Ways to Measure Your Progress:
1. Start an exercise diary. Write down what you did and how it made you feel...sort of like this blog...
2. Take a "before" picture and post it on your fridge, then take an "after" shot every month or so and compare(wish I had done this from the start)
3. Try on your skinny jeans every other Friday.
4. Do push-ups twice weekly; once weekly, write down your number of reps.
5. If you energy level's up and you're sleeping better, something's working!
6. Take note of how many times you say "I feel great" every day.
7. Recognize how much less winded you get walking up stairs.
6 Sings your Workout isn't Tough Enough
1. You leave the gym without needing a shower.
2.You're reading as you exercise.
3. You feel mentally stressed afterward.
4. Your heart rate doesn't go up
5. You haven't increased your speed or the amount of weight you're lifting in more than three months.
6. You're bored.
5 Ways to Boost Your metabolism
1. EAt Breakfast!!!
2. Lift weights! A pound of muscle consumes twice as many calories as fat.
3.Add more lean protein, such as chicken or fish to your diet.
4. Eat smaller meals more often.
5. Mix up your cardio regularly.
What using your most powerful tool-your brain-means to weight loss (at least to mine). I realize I used to eat first, think later. Now I ask, Why am I reaching for that? I also remind myself how much har work I put in at the gym. If I feel hungry, about an hour before dinner, I don't have to satisfy my appetite by eating at that moment (or any moment) I make a conscious decision to wait. I've retrained my thinking so that a "treat" to me is not food of any kind. Food is merely a way to fuel my body for the exercise I need to do, and my daily tasks each day. Someone recently asked me, "Once you get to goal, will you treat yourself occasionally?" I was stunned to realize that I've never even considered that. I mean, didn't I "treat" myself (or kill myself) with food for the past 30 years? Food no longer controls me, I control food. My mental approach to exercise is that instead of trying to find a way to "fit exercise" into my life, I arrange my schedule around exercise-it's my priority.
4 x 15 35 lbs lower ab machine
4 x 6 100 pounds ubber ab machine
2 x 15 85 pounds upper ab machine
20 minutes - elliptical
55 minutes - spinning
Wednesday, February 06, 2008
Train to failure. Take sets to the point where you're physically unable to do one more rep - but not on every set. A good rule of thumb is to take only the last set or two of each exercise to failure.
Find the right weight. This requires trial and error. If you're doing 4 sets of 8 reps for an exercise you're not used to trinaing heavy on. The first set will be a guage: If you get 8 reps very easily, you'll need to increase the weight for your second set, which should be challenging but not back-breaking. On sets 3 & 4, your 8th rep should be the last rep you can do with that weight. If you can't get 8 decrease the weight so you can. If you can do more than 8, rep out to failure(and note this in your training log), but be sure to increase the weight the next time you do that exercise so that the 8th rep is your last.
GEt a spotter of possible so that on riskier exercises such as bench press a spotter is imperitive to ensure you don't get trapped under a barbell
Breathe correctly. Maximizing your strength depends in part on breathing during sets. Simply inhaling on the negative and exhaling on the positive doesn't quite do it. Instead, inhale and hold your breath at the start of each repetition, and exhale as you pass through the most difficult portion
Tread lightly. Keep doing cardio just don't overdo it when strength is a high priority as you'll need adequate recovery from all types of exercise to get stronger. Keep cardio sessions brief (No more than 30-45 minutes) and limited to 4 days a week. Also, avoid doing cardio before lifting, which will zap your strength.
This program is designed for optimal strength gains, training less frequently but harder and at a higher intensity each workout will bring better results. If you're able to train the same bodypart more frequently - say 3 times a week - you're probably not pushing yourself hard enough.
This program uses lower rep schemes (6-10) and longer rest periods between sets (2-3 minutes). You need to use heavier-than-normal weight which forces you to use fewer reps and take longer rests to allow for adequate recovery with the workout. If you're resting only 30 seconds to a minute, you won't be nearly as strong for your next set as you would be after resting 2-3 minutes, which defeats the whole purpose.
The following is a four-days-a-week, nine-week strength program in which each workout can be completed in about an hour. The exercises are basick strength-building moves; if you'd rather swap barbells for dumbbells and vice-versa, feel free to do so. Same goes for different variations of rows, squats and curls. Rest 2-3 minutes bewteen each set for optimal recovery.
Monday & Thursday: Upper Body
Incline Barbell press 4/10 Monday 3/8 Thursday
Machine Chest Press 4/10 M 3/8 Th
Lat Pulldown 4/10 M 3/8 Th
Seated Cable Row 4/10 M 3/8 Th
Dumbbell Lateral raise 4/10 M 3/8 Th
Alternating Dumbbell curl 4/10 M 3/8 Th
Cable Pressdown 4/10 M 3/8 Th
Tuesday & Friday: Lower Body/Abs
leg press 4/10 Tuesday 3/8 Friday
barbell lunge 4/10 Tu 3/8 F
Lying Leg Curl 4/10 Tu 3/8 F
Standing Calf Raise 4/10 Tu 3/8 F
Cable Crunch 4/10 Tu 3/8 F
Monday/Thursday Upper Body
Bench Press 4/8 M 3/8 Th
Incline Dumbbell Press 4/8 M 3/8 Th
Bent-over-row 4/8 M 3/8 Th
Lat Pulldown 4/8 M 3/8 Th
Seated Overhead Dumbbell Press 4/8 M 3/8 Th
Standing barbell curl 4/8 M 3/8 Th
Lying triceps extension 4/8 M 3/8 Th
Tuesday/Friday: lower Body/abs
Smith machine squat 4/8 Tu 3/8 F
barbell lunge 4/8 Tu 3/8 F
Romanian deadlift 4/8 Tu 3/8 F
standing calf raise 4/8 Tu 3/8 F
cable crunch 4/8 Tu 3/8 F
Weeks 7-9 Monday/Thursday: Upper body
Bench press 4/6 M 3/6 Th
incline dumbbell press 4/6 M 3/6 Th
bent-over-row 4/6 M 3/6 Th
lat pulldown 4/6 M 3/6 Th
overhead barbell press 4/6 M 3/6 Th
standing barbell curl 4/6 M 3/6 Th
Lying triceps extension 4/6 M 3/6 Th
Tuesday/Friday: lower body/abs
barbell squat 4/6 Tu 3/6 F
Leg press 4/6 Tu 3/6 F
lying leg curl 4/6 Tu 3/6 F
standing calf raise 4/6 Tu 3/6 F
cable crunch 4/6 Tu 3.6 F
Wednesday, February 06, 2008
Today was leg day
Wall Squats with Ball 4x6 20 lb
Wall Squats with Dumbbells & Ball 2x15 8 lb
leg extension machine 3x6 50lb
leg extension machine 3x6 50 lb
leg extension machine 2x15 70 lb
leg curl machine 3x6 35 lb
leg curl machine 3x6 35 lb
leg curl machine 2x15 55 lb
Donkey Calf raises 4x12 200lb
hip abduction 4x6 125 lb
hip abduction 2x15 110 lb
hip adduction 4x6 130lb
hip adduction 2x15 120lb
There is my morning lifting program which I followed up with 71 minutes of spinning class (50 class minutes the rest were solo) in which I burned 400 calories...man I wish the other instructor (from yesterday) would have class every day!
60% of women in the US.
do not do the recommended amount of physical activity (30 minutes of activity daily)
PLAN, COMMIT, ACHIEVE!
"Nobody trips over mountains. It is the small pebble that causes you to stumble. Pall all the pebbles in your patha dn you will find you have crossed the mountain." author unknown.
All successful people have specific, definable goals. Goals provide direction, motivation and a sense of purpose. A study published in the Journal of Sports Sciences found that people with specific ambitions performed better on muscular endurance tasks than those withou. Those with difficult but realistic objectives had the greates increase in performance, followed by those with easily attainable goals and lastly by those who had improbable and unattainable ones. When setting goals, focus on performance aspirations rather than on the outcome. Focus on what you can control-your performance on that given day.
10 Ways to make fitness work for you:
1. Look at exercise in a new way. Being in a gym isn't the only way to get your workouts done. Bike to the grocery store, take a hike with your dog or go to the playground with your kids. If your heart rate is up, you're exercising.
2. Take small steps. Although pushing yourself is a great idea, don't skip going for a walk because you don't have time for 10 miles. Fit whatever you can into the time you do have.
3. Set the date. If you've always wanted to do a full chin-up, mark a day on your calendar that you'll do it. Finalize your goals in your mind by writing them down.
4. Try it now. You're too old to take up dancing, right? Wrong! Bump up your cardio routine with that dance, karate or swimming class you always wanted to take.
5. Keep your mind busy. Although focusing on what you're doing is super important, sometimes music, a TV show or a magizine can help you push through those last 10 minutes on the ellipitical.
6. Partner-up. Find a workout friend and stay true to yourself. It's much harder to skip days, flub your last few reps and avoid difficult exercises when there's someone else around to hold you accountable. (I actually don't like this one, because I think I'm the one who must hold myself accountable, no one else! But if it helps you get your workout done than do it)
7. Make plans. Keep your gym bag in the car and book a babysitter in advance. Scheduling your workouts like any other daily task will help you avoid skipping out if something comes up.
8. Adjust setbacks. Something's come up - extended work hours, vacation plans or whatever else that's thrown you out of whack. Split your workout in half with one session in the morning and one at night, or alter your workout so it can be done at home, in the gym or outside. Doing some activity is better than doing nothing at all.
9. Feel energized. Surround yourself with people who are as equally (or more) excited about fitness as you are. If you pick up on their energy, you're more likely to enjoy the activity.
10. Remind yourself. IF YOU'RE LOOKING FOR AN EXCUSE TO MISS TODAY'S WORKOUT, REMEMBER HOW GREAT YOU FELT AFTER COMPLETING YOUR LAST WORKOUT. rEPEAT OFTEN: YOUNEVER REGRET A WORKOUT, AND EVERY LITTLE BIT HELPS!.
Tuesday, February 05, 2008
OK, I set my alarm for 7:00 am today giving me 2 hours to make it to 9 am spin class...if I had remembered it was 9 and not 9:30...which of course I didn't. I had plenty of time to burn in order to make it to the gym by 9:30 (the wrong time of course) so I dawdled around answered some Spark mail and then left, getting there at 9:15 - 15 MINUTES LATE!!! So, I ended up staying after class and making up 20 minutes...
If it is to be, it is up to me.
We commonly procrastinate or put off an activity altogether by saying "It will get done eventually" or "Someone else will do it." Wrong! Being lazy and not taking responsibility are wastes of time. Often the power for change is within us, but without our efforts things would fail or go awry. You cannot rely on help from others, only what your own two hands accomplish on their own. Hard work is a habit that needs constant attention. But be mindful that you are giving your full effort to a project. Apply yourself, value your time, and don't squander it hoping for help. This is a valuable lesson learned. Many times before in my life I've looked outside of myself for the answers to my weight. All the many different weight loss programs I subscribed to or the trainer I used always allowed me to trick myself into believing "they" would make me lose weight. Well, guess what, "they" didn't or if they did for a while as soon as I left "them" the weight came back. So, this time I wanted "they" to be me. I've depended on no one else to get me where I am, I've taught myself healthy eating principals(and of course SP has enriched that knowledge along the way), tought myself how to lift weights properly, and been the sole person responsible for my motivation. If I would have failed along the way, I of course would also be responsible for that as well. But, There are only two options regarding commitment. You''re either IN or you''re OUT. There's no such thing as life in-between.(Pat Riley), I really believe this to be the foundation for success in anything!
Monday, February 04, 2008
Dumbbell bench press 4x 6 30 lb
Dumbbell bench press 2x 15 25 lb
incline bench press 3x 6 70 lb
incline bench press 2x15 55lb
Pec Deck flye 2x6 75 lb
pec deck 2x15 50lb
push-up 1x 28 to failure
push-up 1x13 to failure
overhead barbell press 4x6 45lb
overhead barbell press 2x15 35 lb
lateral raise 3x6 45lb
lat pulldown 2x15 35lb
upright rows 2x6 50 lb
upright rows 2x15 35 lb
tricep pulldown 4x6 70 lb
tricep pulldowns/rope 2x15 45 lb
lying tricep extensions EZ Bar 3x6 35 lb
lying tricep extensions EZ Bar 2x15 25 lb
kickbacks 2x6 15lb
followed by 60 minutes of spinning class total calories burned 565
This was my week two ches+shoulders+triceps workout
I like having a written program as it eliminates my picking my favorites and skipping things (like push-ups and lat raises) that I don't care for. It also is good to have everything planned out before getting to the gym.
I was so happy today because I was going to skip spinning class as I'm not a fan of the regular Monday instructor, her music is lame and she really isn't properly trained to run a real spinning class. However, much to my delight we had my favorite sub instructor today and she had a butt-kicking class for us! That made my day!
Tonight we have an umpire meeting which should be interesting as I'll see some of my old friends (I used to umpire before my girls played) who haven't seen me in a number of years, they will be shocked!
The reason we feel so much better after exercising: researchers from Italy's University of Gafliari fournd that "Exercise decreases levels of the stress hormone cortisol and increases the production of serotonin, both of which help alleviate depressive symptoms, the regular social contact the classes provide may also help.
9 Ways to blast calories Indoors:
1. Play with Fido for 30 minutes = 97 calories burned
2. lift weights during the first half hour of your fav tv show=104 calories
3. Pop in a 30-minute Pilates video(or go to Exercise on demand from cable)=104 calories burned
4.Take a brisk walk around the mall for 25 minutes=112 calories burned
5.dance to your favoriet music for 15 minutes=112 calories burned
6.Skip proe for 10 minutes=115 calories burned
7. Mop your floors for 30 minutes=138 calories burned
8. Alternate between doing sets of push-ups, crunches and jumping jacks for 15 minutes=138 calories burned
9.Walk up and down the stairs for 30 minutes=190 calories burned
Oh, I forgot to mention that today I weighed in at a loss of 1.8 pounds! I'm really thrilled with that, as I've been working my butt off to get back on the losing side of the scale. I've also lost inches from my waist and hips. It's a great feeling to have your efforts pay off.
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