Friday, March 01, 2013
I tried to post a link to this but it failed. Credit given at the bottom.
Rev Up Your Reps
"It's not how long but how strong and intense you're making your workouts," says celebrity trainer Jackie Warner, the author of 10 Pounds in 10 Days. "The mistake a lot of people make is doing too much of the wrong kind of cardio." Want to burn more calories in half the time of your regular routine? Incorporate these speedy fat-melting strategies at your next sweat session.
By Jenna Autuori-Dedic
Get set to sweat and sculpt with Jackie Warner's 18-minute cardio acceleration session. Complete this routine three times and you're guaranteed to need a towel when you're done.
0 to 5 minutes
Do 15 reps of each of these moves:
15-pound-dumbbell squat: Hold a dumbbell in each hand with arms by sides and palms in, then squat.
10-pound-dumbbell lunge: Hold a dumbbell in each hand with arms by sides and palms in, then step right foot forward, bending right knee 90 degrees. Return to standing with feet together; repeat with left leg.
10-pound-dumbbell bent-over row: Stand with feet slightly wider than hip-width apart, holding a dumbbell in each hand with arms by sides and palms in. Hinge forward so that your back is 90 degrees to floor; drive elbows behind you, bringing dumbbells by ribs.
10-pound-dumbbell military shoulder press: Stand with feet hip-width apart, holding a dumbbell in each hand. Bend elbows to bring dumbbells to shoulder height in goalpost position, palms out. Press dumbbells overhead, keeping arms slightly bent.
10-pound-dumbbell biceps curl: Hold a dumbbell in each hand with arms by sides and palms up, then curl weights toward shoulders.
Triceps dips: Sit on bench, palms next to hips and fingers pointing forward. Extend legs forward, keeping heels on floor and back straight, and then bend elbows to lower your body; repeat.
5 to 6 minutes
Choose your cardio move: Jumping rope, jumping jacks, star jumps, or mountain climbers
For a longer workout, try a five-minute HIIT like the one mentioned below.
Fat-Melting Strategies Work the upper and lower body simultaneously.
Doing movements that hit multiple muscles -- like a squat with a shoulder press, or a lunge with a biceps curl -- will zap more calories than movements that isolate individual body parts. "During a short workout, this is the fastest way to bump up your heart rate and keep your body in a fat-burning zone," Warner says.
Rep, don't rest.
Group your exercises -- for instance, push-ups, squats, and lunges -- and perform them as a series without taking a break. "You'll maximize your calorie burn if you do more work and keep your downtime to a minimum," Warner notes. If you must take a breather, make it no longer than 15 seconds.
Take a HIIT after each circuit.
"Tackle all your strength moves first, then go all out on the treadmill for high-intensity interval training," Warner says. Try this: Start with a 12 percent incline and walk at a fast pace (3.8 miles per hour) for two minutes. Then decrease the incline to 0 percent and run hard (6.0 to 8.0 miles per hour) for another two minutes. Finish with a slow jog (3.5 to 4.0 miles per hour) for the final 60 seconds. "You're spiking your heart rate with these short spurts while toning your lower body on the inclines," Warner says.
Originally published in FITNESS magazine, March 2013.
Saturday, February 16, 2013
Admittedly, math has NEVER been my strongest subject. Unless, it's the simplest of simple math OR I have a calculator, I'm SOL. However, it didn't take much of a math whiz to figure out that, somewhere along the way, I'm going to be in big trouble now that I'm trying to maintain my current weight. Here's the story:
My weekly (maximum) intake of calories is (7*2110) 14,770
My daily BMR is 1557 (approximately) and that burns 10,889 calories weekly
At this point, I'm taking in 3,871 calories per week more than my body naturally burns. HOWEVER, I like to exercise and, on average, burn about 3,100 calories a week. Unfortunately, that still leaves 771 calories left to run amok. Bottom line is, every five weeks(ish), I can expect to GAIN a pound.
Not good. Not good at all.
It's also not how things have been going in the real world. Now that I've got all this off my chest, I think I'll just forget about the math and enjoy the level of health that I've achieved. It seems so much easier than the analyzing of numbers...
Saturday, February 02, 2013
" Itís just bad math to burn 300 calories exercising and feel it entitles you to a 500 calorie reward."
Tuesday, January 29, 2013
As anyone in my BLC family knows, I *LOVE* getting to use my pretty purple bingo dauber. This weeks challenge is one of those times. This blog should, technically, take care of three of the squares on my card and move me closer to a complete black out. Something I hate is math. A blackout means I don't have to do any. Thanks for pointing that out, CHARLIE215.
Okay, here we go:
Forgive yourself for one thing in your past -
Something that I'm extremely mad at myself for is the way I treated myself and my boys in the first three years of my life as a parent. Looking back, I realize that, emotionally, I was in a very bad place. I'd like to diagnose myself as having post-partum depression but I think my real reason for the way I acted was that I was unhappy BEFORE I got pregnant and did nothing to fix it. So I ate. A lot. And I drank. Often. I folded into myself and tried to pretend that everything was okay but, at one point, I realized that not only did I not love myself but my love for my sons was only "theoretical". Horrible, huh? It took seeing a photo of myself at my second son's first birthday to snap me out of everything. I gave up drinking. I gave up caffeine & soft drinks. I gave up finishing what my two toddlers didn't. I started walking. I separated from my husband. I started caring about myself and then I fell in love with my boys.
I'm in a place now where I do love myself. I definitely love my children. Colin turned 16 yesterday, Logan is 14 and Emily is now 15 months..... they are definitely my entire world. I have to let go of that lingering anger at my younger self. She's gone. She's matured. End of story.
How will your life change when you reach your fitness/weight goal? How will you feel?
Well, this one's kind of easy because I'm where I want to be. I feel awesome. I love the way my body allows me to do pretty much whatever I ask it to do. THAT'S WHAT CHANGED. Hauling my 180 pound former self up the stairs to do laundry used to be a larger chore than the laundry itself. Now, I train for some of my events by running stairs. Lots of them. I don't have a lot of limitations. This is definitely cause for celebration.
Plan your meals for the next week.
Breakfast - cheerios (a 50/50 mix of banana and chocolate flavours), a cup of skim milk, a banana, coffee with cream.
Lunch - I've stocked up on good soup flavours and the winter chill is here this week. I'll be pairing my weekday soups with a sandwich (or half a sandwich depending on the calories in the soup).
Tuesday: Frozen pasta dinner (pre-run) & caesar salad (post-run)
Wednesday: Colin's birthday dinner is at an Italian restaurant. I'm not sure yet what that will be. I'll be watching my calories during the day. At this point, I'm thinking a good slice of authentic pizza and a green salad.
Thursday: Salmon, teriyaki noodles and steamed vegetables.
Friday: Chicken fajitas, mexican rice and salad.
Saturday: (breakfast) Homemade waffles with fruit, bacon & eggs. (lunch) leftovers from the prior weeks meals - TBD. (dinner) beef tacos, southwest salad
Sunday: (breakfast) Oatmeal & a banana. (lunch) soup (dinner) homemade BBQ burgers, yam fries, salad
Wow - that was harder than the "forgive" portion.
Time to watch my dvr'd episode of "Biggest Loser" and get ready for bed. It's going to "feel" like -37 with the windchill in the morning... Joy, oh freakin' joy. Can't wait. Good thing I love my job.
Tuesday, January 22, 2013
Click on the link to get the details BUT here are the ways in point form:
1. Donít obsess over the scale
2. Slow and steady wins the race
3. Get a team together
4. Understand exercise is more than burning calories
5. Donít be hungry during the day
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