Tuesday, July 2, 2013

a new approach to losing weight and getting fit: weekly exercise challenges

slow and steady wins the race

i think i've come to the conclusion that i suck at long-term challenges or goals when it comes to exercises, especially strength-training exercises. i tell myself i'd do all these exercises and then i'm really good for the first week or two and that's it. looking back on the month of june, it wasn't very successful. i didn't do everything i said i would. i think i stuck it out for the first week and stopped soon after. i did however stuck to the minute planks, pushups and dips, but that was it. i think that was easier to stick to and do on a regular basis because it only took a few minutes. the exercises were still challenging enough, but the fact that i could do them in 5 minutes or less was maybe the reason why those stuck and the others didn't?!

now, having set some kind of exercise challenges/goals the last few months, i think i know what kind of person i am when it comes to working out. i know i run regularly (at least 3-4x a week, some weeks may be a run or two less or more, but regardless, i make sure i run at every week). i also know i do my minute plank, 30-second side planks, 20 pushups and dips just about every night. i also know i can never go beyond the 10-14 day marker for any zone-targeting exercises. so maybe instead of setting out month-long goals, i will focus on itty bitty goals for starters. start small and over time, it will accumulate to great things. :)

with this new enlightenment, i think it will be an accomplishment if i finish one thing this week. and that is to do one full (proper) strength-training workout. even if it's just 10 minutes, as long as it targets the abdominal, arms or legs – that would be quite the fete. i know one session isn't a whole lot, but for someone who gets bored easily, one session a week will do. one session of 10 minutes or longer per week for someone who can't even be bothered to do anything beyond 5 minutes of strength workouts, that is. one session will be a whole lot more than no session at all. i say i can do it. i know i can.

what's the exercise workout i have in store this week? i have a few in mind. there's this 6-exercise routine in the britney spears cover shape magazine issue (not sure if it was june or july 2013), but i'm thinking i can do that. 6 different moves, for a minute, 3 times. sounds easy enough and all under 20 minutes or so. if i don't do that routine, i could always do one of the 15-minute videos from nike's training app. i've done those in the past and they are quite the workout. i know i'll work up a sweat. and lastly, if i don't do any of those two, i'll probably just make up my own. you can't go wrong with a few pushups, dips, lunges, squats, planks, bicep curls and military presses. yeah... those are good options as well.

okay, stay tune. i plan to update at the end of the week. i hope when i check back on sunday night or monday morning that i've accomplished what i've set off to do here.

random stats (for myself, really) just because:
  • miles ran this year as of today: 255.15 miles
  • lifetime steps with fitbit as of this morning (member since feb 24, 2013): 1,993,073 steps
  • weight lost since january 1 of this year (as of yesterday): 9.6 lb (from 108.6 lb) -- i know i haven't highlighted this a whole lot, but it's pretty impressive. i haven't been under 100 lb since before baby #2. making slow progress to my goal weight of 97 lb! :)

:)

1 comment:

  1. Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
    Rachel did some TT workouts while filming a movie up here in Toronto.

    That's about it for me in terms of training Hollywood actors or
    actresses in person, but recently I was asked, "Imagine you're
    working with a major film star who has eight weeks to lose 30
    pounds of fat and build some muscle in preparation for the lead
    role in the latest Hollywood blockbuster. What do you do with them?"

    ********
    Here's my answer...

    I would have control over every single thing that they eat. That's
    the biggest ticket to success here. No booze, no excess sugar, and
    just giving them enough reward to stick with the program.

    If this "star" is a typical overweight, sedentary individual, we'll have
    no problem getting rid of 20 pounds of fat through nutrition.

    As for exercise, we need to be consistent, and stick with our intensity
    principles. We would do 3 hard workouts per week using strength
    training followed by interval training with the program being centered
    around basic movement patterns done with free weights.

    Everything is done in supersets in the workout to get more done in
    less time. For example, we might do a squat supersetted with a
    pressing exercise. I also like to pair free weight exercises and
    bodyweight exercises in supersets, for example, a dumbbell split
    squat paired with a decline pushup.

    We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
    repetitions per set. Then we'll finish the workout with 6 hard
    intervals of 30-60 seconds (with 60-120 seconds rest between each).
    This way, we are in and out of the gym in 45 minutes.

    On "off days", we'd still get at least 30 minutes, if not 60
    minutes, of low-intensity exercise. But it wouldn't just be slow
    cardio. Instead, we'd focus on low-intensity bodyweight training.
    For example, if the actor can do a maximum of 25 bodyweight squats,
    15 pushups, and 5 chinups, we would use easier versions of those
    exercises in circuits.

    Here's a sample 6 exercise bodyweight circuit that we'd do at least
    3 times, doing 10 reps per exercise.

    Wall Squat
    Kneeling Pushup
    Beginner Inverted Bodyweight Row
    Step-up
    Stability Ball Leg Curl
    Mountain Climber

    After that, we might cross train with a variety of cardio exercises
    to avoid overuse injuries that occur when you repeatedly do the
    same activity and nothing else.

    So that's pretty much it. If he (or she) sticks to their nutrition,
    we're as good as gold and the actor will be ready just in time.

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    Craig Ballantyne, CTT
    Certified Turbulence Trainer
    Author, Turbulence Training

    PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.

    "Craig's workouts were fun and challenging - I didn't dread going to the
    gym and I wasn't overly sore after our sessions. Much like my trainer in
    LA, Craig's workouts were always different: the exercises, the supersets,
    the weights...the combination of elements always varied and, therefore,
    I never got bored or felt like I was in a workout rut. And my co-stars
    couldn't believe how great my arms looked, thanks to Craig helping me
    do my first chin-up. Thanks Craig!"
    Rachel Nichols, actress

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    10.8% body fat."
    Nick Walters, New York, NY

    ReplyDelete

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