How many times do you find yourself starting to hold your breath while lifting weights? Try to count off your reps out loud (even just in a soft whisper to yourself if you are around others) to force an exhalation during the contraction phase.
Sometimes all I have to use is the car, so I have a few cardio and strength training moves I'll do
When I go grocery shopping, I bring my own bags. If I only have one or two bags, I leave the cart in the store and walk to my car (which I try to park far away from the door to try to sneak in a few extra steps). While I'm walking, I use the bags as weights and do a couple of reps of bicep curls.
Do it! Build muscle and challenge yourself, and you'll not only be stronger, but you'll lose weight if you're also changing how you eat and doing some walking or interval training here and there. Crossfit is one good source of information, and doing bodyweight exercises is great too!
Lately I have tried a new technique to focus on my body during strength training sessions. Right now I am doing 6 sets of 5 reps (trying to break yet another plateau) at a slightly higher weight than in the last few weeks. With each rep, I use a motivational word rather than a number that allow me to concentrate on form and strength. Like: health, power, strength, change and worth it. It really brings focus to the activity and the repetativeness makes harder exercises easier to complete!
While we love to see the scale move, if we let that be our only motivating factor, we can burn out quickly or stray off course when we have a bad day.
Strength training doesn't need to be a chore, but it can be very important to your efforts. Try Spark People videos, they are short and target a specific area. They are generally doable for most people and don't take a lot of time. Many of them are 10 minutes or shorter. Try one Spark Video in the morning to focus on a different body part!
Every 6 weeks, I try a new strength training workout. I collect ones that look interesting/fun and put them in my workout binder. That way my muscles don't get "bored" and stop challenging them selves. And, of course, it keeps my mind from getting bored, too :)
The title of my 12/7/2010 spark people blog.
When I go grocery shopping I usually don't buy a whole cart load, but have them packed into two heavy reuseable shopping bags. That way on my way to the car, which is way over to the end of the parking lot, I "curl" the bags halfway up so my elbow is at a 90 degree angle and I hold that curl until I get to the car. I enjoy that nice little extra bout of strength training! :-)
I have several little items that come in handy during commercials, or even during slow parts of a show...Thighmaster, jog trampoline, free weights, stability ball, WALL and FLOOR. Working in a bit of strength training isn't too hard!
Circuit training will give you a GREAT workout in 30 minutes or less. Make stations alternating cardio with free weights. Warm up first of course. Jump rope for 30 seconds, then do 10-15 push ups, then step up and down on a step for 30 sec, then move to squats. You could do a number of different exercises to work ur entire body. You'll get your cardio AND strength training in one session. Don't think this is easy either...Try it!
The Soloflex machine was made in the '80s and I've had mine for 17 yrs;it is VERY well-made! When I bought it , I was looking to do my workouts indoors at home. I couldn't afford a gym membership and I didn't live in a safe neighborhood at the time,so daily running was out! This machine...
When I first started,it was HARD ENOUGH getting around the site much less LOGGING IN EVERY BITE! But the HARDEST for me was to MAKE sure I did was my WORKOUT!! I have a toddler and trying to get used to carving some ME time for a workout seemed IMPOSSIBLE! I made myself start lifting the wt. straps
In high school, I played volleyball. I never forgot how my arms hurt when coach made us do "sets" against the wall, 100 at a time. It occurred to me 20 years later, that I could get a volleyball and do them on my own. I do 100 sets during the commercials every evening. It's fun for me.
Too busy enjoying the outdoor or getting that yard work done to do Sparks? You can always go back and track your fitness minutes later. You don't have to add it on the day you actually do it. Just click on the calendar beside it, and choose the appropriate day or use the back arrow.
You can do this by: 1)recalculating your calorie needs and making sure you're eating enough 2) Start a strength training routine. Muscle burns 70% more calories than fat, so building muscles will torch serious calories 3)Increase your cardio intensity and/or time.
On days I really don't want to exercise, I tell myself, "I can do ANYTHING for 10 minutes." I try to do at least 10 minuts of cardio and at least 10 minutes of strength 5 days a week. This is a do-able amount of time for me.
Making time for the gym or exercise each day is a mental exercise in itself and a new habit for me.I have been going to the gym 1/wk.,but trying to fit in exercise with a toddler at home is CHALLENGING,but WORTH IT! Your body NEEDS its exercise and if you stick with it ,you WILL see results!
When you start start exercising (especially strength training) for the first time, switch from measuring progress with scale to a tape measure for the first 2-4 weeks.
I joined a gym for a discount because they want to use me to advertise! Now I'm accountable to a gym for my weight loss and exercise! I have to go a minimum of three times a week to stay in the contract. Talk about motivation!
My trainer taught me this secret. I do three sets per machine/strength training exercise. The first set I do 12 reps at the lower weight, 10 reps with the middle weight and 8 reps with the higher weight.
Strength training raises your metabolism HIGHER so you burn calories LONGER. Cardio helps you burn calories FASTER but for shorter spurts. If you want to see results but can't stay in your caloric range for 1st month,this may help.
Not in a mood to strength train today or just don't like it at all? Get in front of the TV and start working out! Most of us spend a chunk of the day on the couch watching TV, so why not lift some weights during one of your shows?
The TRX is a great strength training tool and program you can use at home and some gyms offer classes with it, too. It looks like resistance bands but isn't stretchy; it allows you to strength-train using your own body weight in a variety of ways. It hooks to a door, tree or other secure pole.