Since tomorrow is the last day of January, I figured I should recap how this month has been for me. I've stuck with my healthy lifestyle for 33 days now! And I've been working out for about 4 weeks (3x/week).
When I first weighed myself (on Jan 4 in workout clothes)...I weighed 146 lbs. Now, I am 141.5 lbs. First thing in the morning, without clothes on, I am around 138.6 lbs. But since I set my goals based on the 146, that is what I am counting. I am 1.5 lbs away from my first goal weight!!!
I also saw someone today who I haven't seen since the new year and she told me I looked really good and like I've lost weight. She really has no idea how happy that made me!!!
So far, I am really proud of myself. I am on my way to living a much healthier lifestyle. I haven't made that many drastic changes and I am extremely happy with where I am. I've also noticed that I haven't been having the afternoon crash lately. Between eating right and working out, I can definitely feel a difference in my energy level.
Goodbye January, Hello February!!!
Showing posts with label working out. Show all posts
Showing posts with label working out. Show all posts
Monday, January 30, 2012
Thursday, January 19, 2012
Don't forget to PUMP IRON!
Fact: Cardio burns more calories than strength training DURING.
Fact: Strength training burns more calories than cardio, AFTER the fact.
That means, if you complete 1 hour of strength training, you will burn 100 more calories in the 24 hours after working out than if you hadn't lifted. And as I'm sure many of you know, muscle burns more calories than fat.
Simply dieting and doing cardio will not help you reach the results you desire. Muscle helps your metabolism...so that means once you reach your goal weight, as long as you eat a reasonable diet, it will be much easier to maintain than if you didn't lift weights.
This whole revelation is making me re-think my "GOAL WEIGHT". Maybe I shouldn't put so much pressure on weighing 125. Realistically, the only person who sees my weight is me and my doctor. I'm going to contemplate this....maybe my first goal will be fitting into my jeans better...they feel so wonderfully snug today!
This week I started working out four times instead of three. I've actually really started to love going to the gym on my lunch break. During that one-hour, I don't have to think about work! It's been quite nice. Also, because I am not putting so much focus on cardio, I don't dread going. I was actually incredibly excited to go today....WHICH NEVER, EVER, EVER happens. But because I knew I only had to burn 250 calories during cardio and then I was free to lift, I was excited!
If you still have more questions on the benefits of strength training, try visiting this website : http://www.livestrong.com/article/382155-does-lifting-weights-burn-fat/
Fact: Strength training burns more calories than cardio, AFTER the fact.
That means, if you complete 1 hour of strength training, you will burn 100 more calories in the 24 hours after working out than if you hadn't lifted. And as I'm sure many of you know, muscle burns more calories than fat.
Simply dieting and doing cardio will not help you reach the results you desire. Muscle helps your metabolism...so that means once you reach your goal weight, as long as you eat a reasonable diet, it will be much easier to maintain than if you didn't lift weights.
This whole revelation is making me re-think my "GOAL WEIGHT". Maybe I shouldn't put so much pressure on weighing 125. Realistically, the only person who sees my weight is me and my doctor. I'm going to contemplate this....maybe my first goal will be fitting into my jeans better...they feel so wonderfully snug today!
This week I started working out four times instead of three. I've actually really started to love going to the gym on my lunch break. During that one-hour, I don't have to think about work! It's been quite nice. Also, because I am not putting so much focus on cardio, I don't dread going. I was actually incredibly excited to go today....WHICH NEVER, EVER, EVER happens. But because I knew I only had to burn 250 calories during cardio and then I was free to lift, I was excited!
If you still have more questions on the benefits of strength training, try visiting this website : http://www.livestrong.com/article/382155-does-lifting-weights-burn-fat/
Tuesday, January 10, 2012
Bye, Bye Love Handles
The thought of wearing a bikini in 4-5 months is a pretty scary thought! So instead of looking like this :
....here are some great exercises to target Love Handles!
And remember....for best results, these need to be completed along with your regular cardio/lifting routines. Full body workouts that are designed for weight loss, paired with muscle building exercises is the formula for success (which can be applied to any area of the body!).
The Killer Twists
1. Find a weight. A 5-lb. medicine ball is a good starting point.
2. Get into a low squat position and hold the ball to one side of your body
3. Stand up tall and twist your body to the other side. Your arms should be above your head
4. Return to starting position and Repeat. 3 sets of 8-12 reps on each side should do the trick! Make sure you do the sets in a row without a break. This will keep your heart rate up. If you need a break try to keep it around 30 seconds.
Step 2 Step 3
Dumbbell Side Dips
1. Hold a weight in one of your hands (around hip height)
2. Bend your body to lower the weight closer to the floor (as far as you can)
3. Now, bend your body the opposite way to lift the weight as high as you can.
4. 3 sets of 8-12 reps on each side
Step 1 Step 2
Weight Pass Around
1. Use a weight or medicine ball (around 5-lbs.) and sit on the floor, feet flat on the ground.
2. Lift your legs up slightly and grab the medicine ball with both hands.
3. Turn your upper body at the waist, towards your right and place the ball behind your back.
4. Return to starting position (without ball)
5. Retrieve ball by turning back to your right. Do not move your legs.
6. 3 sets of 8-12 reps on each side.
....here are some great exercises to target Love Handles!
And remember....for best results, these need to be completed along with your regular cardio/lifting routines. Full body workouts that are designed for weight loss, paired with muscle building exercises is the formula for success (which can be applied to any area of the body!).
The Killer Twists
1. Find a weight. A 5-lb. medicine ball is a good starting point.
2. Get into a low squat position and hold the ball to one side of your body
3. Stand up tall and twist your body to the other side. Your arms should be above your head
4. Return to starting position and Repeat. 3 sets of 8-12 reps on each side should do the trick! Make sure you do the sets in a row without a break. This will keep your heart rate up. If you need a break try to keep it around 30 seconds.
Dumbbell Side Dips
1. Hold a weight in one of your hands (around hip height)
2. Bend your body to lower the weight closer to the floor (as far as you can)
3. Now, bend your body the opposite way to lift the weight as high as you can.
4. 3 sets of 8-12 reps on each side
Weight Pass Around
1. Use a weight or medicine ball (around 5-lbs.) and sit on the floor, feet flat on the ground.
2. Lift your legs up slightly and grab the medicine ball with both hands.
3. Turn your upper body at the waist, towards your right and place the ball behind your back.
4. Return to starting position (without ball)
5. Retrieve ball by turning back to your right. Do not move your legs.
6. 3 sets of 8-12 reps on each side.
Do you have any other favorite oblique exercises? A great website for finding exercises is http://www.divine.ca/en/health/exercise-finder/c_266/
Thursday, January 5, 2012
Commit to be Fit
To me, it is always intimidating to go to a new gym. You don't know where things are, what equipment is available or the overall processes of that gym (Suggestion: Ask for a tour of your new gym before your first workout).
After making my way through the locker room, I was feeling as intimidated as ever. I felt like everyone else at the gym knew exactly what they were doing (which I know is not true!). I looked over towards the treadmills; knowing that I am out-of-shape, I figured this would not be a good starting point. I was hoping to use the elliptical but those were very full, so I decided on the exercise bike. I wanted to do 25 minutes of cardio, to get my heartbeat up. There were definitely moments that I wanted to quit, but I knew I had to push myself. I knew it was all mental and even if I had to lower the intensity level, I could make it.
After finishing my cardio, I wanted to do some lifting or ab work. I still wasn't feeling quite comfortable using the machines, so I decides on ab work. I kept it simple...a 60-second plank and 50 crunches (5 sets of 10 reps)
Plank :
Once I get more experienced, I want to start working in more planks and side planks. I have read that crunches can actually cause damage to your spinal cord. (See : Article)
Side Plank :
What are your favorite ab workouts?
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