Fitness Minutes: (74,678)
1,942 8/2/12 1:07 P
Sparkpeople has excellent month long bootcamp challenges. These bootcamps combine cardio with strength training. I got hooked on them, and did ten consecutive months of various bootcamps. I achieved head-turning, eye-popping results from the bootcamps plus using Sparkpeople's Nutrition Tracker religiously. (You don't need to use their menu, simply track your own food and don't exceed the daily bottom line ranges for calories, carbs, fat, and protein.) If you like to check out a bootcamp, here's a link to the first one I did:
I made a commitment to follow all their directions to the letter. Man, oh man, it has been awesome. Also, if you click on the COMMUNITY tab, and then click on Challenge Central, you will see other available bootcamps.
Fitness Minutes: (2,581)
8/2/12 12:24 P
Strength training 2-3 times a week is often enough, if you do cardio on other days and allow one rest day.
Google HIIT and you find a ton of different ideas an articles.
For strength training, lift heavy, lift hard and there you go. You don't need a video. Check out Starting Strength or New Rules of Lifting for Women. Or, just follow something like this: 3 days a week, 2-3 sets of 8-12 reps with a weight that challenges you (if you can do 12 reps, go up): Squats, dead lifts, bench press, over head press and bent over rows. You may want to add in or swap flys, reverse flys split squats or clean and press one day a week.
If you like Zumba and kickboxing, there's no reason not to use them as your cardio. Just go as hard as you can while you're doing them to get the most out of them. Add in some yoga, maybe on a rest day, and there you go.
So, I've found that following a set plan - something I don't have to create or think about - REALLY helps me stick to my workouts. And as I've been in a time of pretty serious transition, I've lately been just doing Body Pump classes 2-3x a week + Zumba or Kickboxing 3-4x a week.
But, I've recently made a huge life decision that has me staying in this area longer than expected, so since I'll be living here now, I'd like to use a plan based less around convenience and more around what will actually get me results.
Body Pump challenges me, but it’s really all about muscular endurance, not strength. I haven't been doing additional ST workouts because I don't want to overtrain. What draws me to BP is that it's a full body workout, it's 1 hour long, I know what to expect, and it's created for me so I don't have to think about what I'll do that day.
On the other hand, I realize that at my level of fitness, Body Pump and Cardio isn't necessarily the most effective plan for fat loss. I want to follow a set plan I can stick to and don't have to think about too much, but one that will also pretty much torch fat.
Some things I want to include in this not-yet-conceived plan: HIIT Strength training/circuit training Flexibility work Cardio classes (just because I really enjoy them!)