Advertisement -- Learn more about ads on this site.

    PRIZM96   25,185
25,000-29,999 SparkPoints

Cardio? That's anything over 8 reps, right? :-) My BLC break plan

Wednesday, April 10, 2013

I've really been doing (more) research on the benefits of lifting weights and strength training. I'm already a huge believer in the magical powers it has! ;-) But, I want to do more. So I came up with my own 4 week plan to try out during the break. Plus, I am finishing up my ChaLEAN Extreme program which the motto is "GO HEAVY OR GO HOME!" :-) The plan is to load up on ST and reduce my Cardio time during the break.

I am going to finish my last Phase of ChaLEAN Extreme, starting this Monday. This will last 4 weeks. THEN, I will implement my own workout for the remaining 4 weeks of break. I plan to lift Mon/Wed/Fri and do Extreme Abs & Recharge (Chalean Extreme) on Tues/Thurs.

I have also decided on a Total Body Workout vs a Split Routine. We'll see how that goes...... Research also backs the benefits of this option, but honestly you can find research to back anything, so the real test is to ..... Just Do It!

I am going with the 'Heavy Weights/Low Reps' plan too. My goal is 6-8 reps at a heavy weight. Once I can do 8 with no problems and my form is still good, time to add some plates!

The weekends will be open for either challenges with my Mustangs or whatever tickles my fancy at the time! hehehehe Hmmmm..... I was just starting to play around with jogging last Fall before it got cold. I could start that up again. ?? (But, I have to keep my 'low cardio' in mind).

My whole goal is to load up on ST and reduce my Cardio time. I still will do Zumba & Kickboxing in the evenings as possible.

I am testing my "strength training is awesome" theory...... LOL I am already a pretty big believer in it, and want to prove it. I plan on doing before/after photos just for this time that I am loading up on the weight lifting and reducing the cardio time. I figured the break is the best time to try something new! :-)

OK, so there it is..... my plan for the break. Written here in black and white!
Here goes!!! :-)

Member Comments About This Blog Post:
TEKRU1 4/11/2013 12:01PM

    Strength training and cardio are two different kinds of fitness. Both are good for you - in moderation. Many do too much cardio and no strength training at all. You can lose weight that way (though I'd suggest nutrition probably plays an even bigger role than exercise), but it's going to be harder to keep off. Like Chrissy said ST builds those muscles, which ups the metabolism == more calorie burn.

Go Chrissy!

Report Inappropriate Comment
DANI05 4/11/2013 11:38AM

    You have inspired me to make my own BLC break plan. Spring break is almost over and I can start focusing on healthy eating and working out! I also believe ST is the key and not chronic cardio like everyone is so used to. Looking forward to seeing your "after" picture!!!


Report Inappropriate Comment
STILLWATERSSB 4/11/2013 10:20AM

    You might even event a new workout series! Hope the end results are what you are looking for! Looking forward to keeping up on your success!

Report Inappropriate Comment
PRIZM96 4/11/2013 9:31AM

    Thanks everyone!

Shannon~ I think that no matter how long a person has been doing this stuff, there is ALWAYS something new to learn and to experiment with. :-)

I have been doing lots of research on strength training, particularly lifting weights. One theory is that weight training alone can do the job of fat burning without the need for long periods of steady state cardio. (Steady state cardio is simply a cardio workout that is a continuous, steady effort) Ex: treadmill, eliptical, stationary bike, etc.
The exception to that is 'interval' cardio-- Interval cardio (cardio workout where you vary your energy output) is very beneficial, but again can be done in a shorter pd of time than an hour on the treadmill.

A very simple explanation.....
Weight training doesn't necessarily "burn fat" like I stated above, but it does build muscle, which in turn increases your metabolism, which in turn burns fat constantly. The idea is a long term benefit.

Like I've said, I've done a ton of research on it, but have been leary of giving up my cardio. Although, I think the cardio I do would be more interval-type anyway. I don't do any of the steady state stuff.

I just wanted to see what pure 'ol weight lifting/strength training can do for me. And the break is a great time to do it.

Heck! Maybe it will produce some awesome results and convince some non-ST people to give it a try! :-) Thats my hope! Oh, and to have some Kelly Ripa or Michelle Obama worthy arms too!

**Disclaimer-- there is a TON of information out there. Some can be taken with a grain of salt. :-) The best thing to do is to do research and try things out and see what works best for you. Have fun with it!

I will definitely post my results of this little experiment when I'm done. :-)

Report Inappropriate Comment
4-1HEALTHYCYNDI 4/10/2013 11:15PM

    Wow! You rock! Let me know how your experiment progresses. Love hearing you so excited to try something new. Have fun with it!

Report Inappropriate Comment
STILLWATERSSB 4/10/2013 9:59PM

    So, why low cardio? I am so new to all of this.......I can no longer cry "newbie" but I am still in the experimental phases myself..........

ST is important to me to build endurance but I thought the cardio helped the weight come off faster. Any insight is appreciated!

Report Inappropriate Comment
CAMAEL100 4/10/2013 4:48PM

    Sounds like a great plan!

Report Inappropriate Comment
IMSUNSHINE 4/10/2013 12:00PM


Report Inappropriate Comment

Add Your Comment to the Blog Post

Log in to post a comment.

Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.