Nearly two months after injuring my ankle, I'm finally feeling well enough to start returning to my regular activities. Last week I walked about 50 miles around New York City. (Love that place!) Tonight, I'm going to try my Functional Training class again.
Being injured has been really tough. It got to the point where I was really discouraged. Fortunately, I was able to continue exercising other parts of my body while still resting my ankle. My upper body and core have gotten a lot of attention lately. My legs, well not so much.
I am proud of myself that I was able to eat really clean over the last two months. While I've lost some muscle mass in my legs, I've evaded weight gain and even lost some body fat. It just goes to show you the importance of clean eating!
Until next time...
Tuesday, November 13, 2012
Thursday, October 25, 2012
Carb backloading
Anyone ever heard of carb backloading?
While I was browsing a few of the amazing fitness blogs on the internet I stumbled upon carb backloading. I'd never heard of it before.
Apparently, carb backloading is a style of eating that limits carbohydrate intake for a certain period of time in order to decrease body fat and increase muscle mass. Sounds legit, maybe? Maybe I'll just have to test the theory.
Here's some links with more information:
http://www.mensfitness.com/nutrition/what-to-eat/carb-backloading-to-get-lean
http://www.dangerouslyhardcore.com/2031/18-months-of-carb-back-loading-with-julia-ladewski/
While I was browsing a few of the amazing fitness blogs on the internet I stumbled upon carb backloading. I'd never heard of it before.
Apparently, carb backloading is a style of eating that limits carbohydrate intake for a certain period of time in order to decrease body fat and increase muscle mass. Sounds legit, maybe? Maybe I'll just have to test the theory.
Here's some links with more information:
http://www.mensfitness.com/nutrition/what-to-eat/carb-backloading-to-get-lean
http://www.dangerouslyhardcore.com/2031/18-months-of-carb-back-loading-with-julia-ladewski/
Tuesday, October 9, 2012
Injury strikes!
Heels will be the death of me. Seriously, I've never been good at wearing heels so I don't know what I was thinking when I tried dancing in them... outside... on uneven ground. And, as a reward I am sidelined with a sprained ankle. Ouch!
Basically, a sprained ankle is an injury to the ligament or ligaments that support the ankle. Mine seems pretty minor so likely I just have minor tears to the collagen fibers of the ligaments, which one or ones I'm not sure.
What this means is that I'm stuck resting my ankle for as long as it takes. So, at this point I'm kind of limited as to what exercise I can do. The good news is, I still can exercise!
Since I can't do much standing or walking I'm going to shift my focus to my abs. The 30 day ab challenge was awesome and since finishing it, I've eased up on my ab workouts. While I can't complete some of the exercises in the 30 day challenge, I've been looking for ones that I can do while my ankle is healing.
Once I'm able to walk around a little better I'll probably head to the gym and lift. I can still work my upper body, core and back. It's going to take a couple of weeks to regain full use of my ankle but hopefully I'll be back on track soon. In the meantime, I'll do what I can.
Basically, a sprained ankle is an injury to the ligament or ligaments that support the ankle. Mine seems pretty minor so likely I just have minor tears to the collagen fibers of the ligaments, which one or ones I'm not sure.
What this means is that I'm stuck resting my ankle for as long as it takes. So, at this point I'm kind of limited as to what exercise I can do. The good news is, I still can exercise!
Since I can't do much standing or walking I'm going to shift my focus to my abs. The 30 day ab challenge was awesome and since finishing it, I've eased up on my ab workouts. While I can't complete some of the exercises in the 30 day challenge, I've been looking for ones that I can do while my ankle is healing.
Once I'm able to walk around a little better I'll probably head to the gym and lift. I can still work my upper body, core and back. It's going to take a couple of weeks to regain full use of my ankle but hopefully I'll be back on track soon. In the meantime, I'll do what I can.
Thursday, September 20, 2012
My favorite recipes
This last month has been all about delicious, nourishing food. Here's a few of my newest favorite, and did I mention easy, recipes. Enjoy!
Sweet Potato Soup
One roasted whole sweet potato
1/2 cup marinara sauce
1/4 cup water
Mash the sweet potato and mix with marinara sauce and water. Heat in the microwave until hot. Super easy, and super delicious!
Greek Yogurt Cucumber Salad
1 cucumber, peeled and sliced
1/4 finely sliced red onion
1/2 cup non-fat greek yogurt
1 tablespoon sour cream
1/2 t dried dill
pinch of salt
Mix all ingredients in a bowl. Serve cold.
Note: I never was a fan of greek yogurt because of it's tartness. But, it's really healthy and an excellent source of protein. The sour cream cuts down the tartness and gives it a creamier, rich flavor. Feel free to omit it if you prefer.
Quinoa Salad
1 cup quinoa, white or red
2 cups water
2 T dijon mustard
1/4 cup orange juice or lime juice
1 t cumin
salt and pepper to taste
Bring quinoa to a boil. Allow to cook approximately 15 minutes, or until water is mostly boiled off. Turn off heat and allow to continue steaming. Meanwhile, mix remaining ingredients. Once the quinoa is cooled, add dressing.
This is a great starter salad. Add whatever veggies you want and enjoy!
Sweet Potato Soup1/2 cup marinara sauce
1/4 cup water
Mash the sweet potato and mix with marinara sauce and water. Heat in the microwave until hot. Super easy, and super delicious!
1 cucumber, peeled and sliced
1/4 finely sliced red onion
1/2 cup non-fat greek yogurt
1 tablespoon sour cream
1/2 t dried dill
pinch of salt
Mix all ingredients in a bowl. Serve cold.
Note: I never was a fan of greek yogurt because of it's tartness. But, it's really healthy and an excellent source of protein. The sour cream cuts down the tartness and gives it a creamier, rich flavor. Feel free to omit it if you prefer.
1 cup quinoa, white or red
2 cups water
2 T dijon mustard
1/4 cup orange juice or lime juice
1 t cumin
salt and pepper to taste
Bring quinoa to a boil. Allow to cook approximately 15 minutes, or until water is mostly boiled off. Turn off heat and allow to continue steaming. Meanwhile, mix remaining ingredients. Once the quinoa is cooled, add dressing.
This is a great starter salad. Add whatever veggies you want and enjoy!
Wednesday, September 5, 2012
Fast forward 30 days.
I find myself wondering, Is August really gone? Wow, that was fast. The good news is, September is off to a great start! And, I'm excited for this new month and all the fitness possibilities it has.
The end of August brought the end of my 30 day ab challenge. Woohoo! I made it! It was tough- some days tougher than others. But before I knew it, the challenge was over and the results were fabulous!
At first I didn't notice much of a difference. It was towards day 20 that I started to realize that my waist had thinned and my stomach was leaner. About then I started noticing too that I felt a lot stronger. In fact, I was a lot stronger. My stomach started feeling firmer, it even surprised me. Completing the exercises got easier too. Not that the exercises were easier because they were still super challenging. It's just that I got stronger making it easier because my core was able to support me better.
The truth is, I loved the 30 day challenge so much that I'm doing it again. Today, I started all over at Day 1. It's going to be another challenge all over again but the truth is, 30 days from now I am going to be loving the results even more!
P.S. I wish I would have taken measurements of my waist because I know they have changed. I did take before and after pictures, which I plan to load soon. Anyone else thinking about doing the challenge this month?
The end of August brought the end of my 30 day ab challenge. Woohoo! I made it! It was tough- some days tougher than others. But before I knew it, the challenge was over and the results were fabulous!
At first I didn't notice much of a difference. It was towards day 20 that I started to realize that my waist had thinned and my stomach was leaner. About then I started noticing too that I felt a lot stronger. In fact, I was a lot stronger. My stomach started feeling firmer, it even surprised me. Completing the exercises got easier too. Not that the exercises were easier because they were still super challenging. It's just that I got stronger making it easier because my core was able to support me better.
The truth is, I loved the 30 day challenge so much that I'm doing it again. Today, I started all over at Day 1. It's going to be another challenge all over again but the truth is, 30 days from now I am going to be loving the results even more!
P.S. I wish I would have taken measurements of my waist because I know they have changed. I did take before and after pictures, which I plan to load soon. Anyone else thinking about doing the challenge this month?
Wednesday, August 29, 2012
Positive Feedback!
So excited! Yesterday, someone asked me if I had been losing weight. Yeah! Well, truth is I haven't really lost weight. I supposed two pounds is losing weight but the real difference is the change in my physique.
When I told him that I hadn't lost weight he said "Well, you look leaner". What makes me so excited is that I've been noticing this in myself too. The 30 day ab challenge has really worked to tighten and strengthen more core. It's slimmed me down in the mid-section.
So this is a definite plus. All of my hard work is paying off! And it feels good to get some positive feedback. It makes all of this seem worth it. :)
When I told him that I hadn't lost weight he said "Well, you look leaner". What makes me so excited is that I've been noticing this in myself too. The 30 day ab challenge has really worked to tighten and strengthen more core. It's slimmed me down in the mid-section.
So this is a definite plus. All of my hard work is paying off! And it feels good to get some positive feedback. It makes all of this seem worth it. :)
Sunday, August 19, 2012
Workout log
Just so you know, I've added a second page to my blog. It details my workouts. Check it out up top!
Monday, August 6, 2012
Working out lately...
Today was Day 6 of the ab challenge. Every day is definitely a challenge. And, I have been feeling it too! The great thing is that the hubs has been doing it with me. He definitely motivates me to keep going and to keep up the pace too. The good news is that I can already see changes. I can't imagine what 30 days of this will do.
In addition to the ab challenge I've been supplementing my workout with Insanity. It's tough but it's good. Since it's cardio it's easy to add it into the regular weight lifting mix.
Here's a little inspiration to keep you going!
In addition to the ab challenge I've been supplementing my workout with Insanity. It's tough but it's good. Since it's cardio it's easy to add it into the regular weight lifting mix.
Here's a little inspiration to keep you going!
Tuesday, July 31, 2012
Insanity Day 1
For those of you who have never used this workout series the basic format is 43 minutes total workout with 5 minutes of stretching followed by 35 minutes of intense exercise and ending with 3 minutes of cool down stretching.
The particular dvd that I did was called Plyometric Cardio Circuit exercise. Plyometrics is a method of training elastic muscles using explosive moves, like jumping. The workout included mountain climbers, squat jumps, burpee type push-ups, high knees and more. This workout was grouped into series of 3-4 exercises. The first set in the series starts off at a moderate pace. Once that set is completed, the pace increases and then the final set is done at a very rapid pace.
One thing that I really appreciated about this workout is that they give you 30 second rest breaks between series. I'm used to having no rest interval when I do a similar workout.
So was it intense? Well, yeah I suppose it was. By the time I finished I was dripping in sweat- as in actually dripping. There were moments when I had to stop to take a quick breath but I finished the whole dvd and was able to complete all of the exercises in good form. At the end of the workout I felt good. It felt like I had done 30minutes of heavy cardio and I recovered pretty quickly.
Overall, I thought it was a good workout. The Insanity series is a great addition to any workout routine. If you've never exercised before it's going to be challenging for you. If you exercise regularly it's a great way to mix up your routine although it may not be enough on it's own. The regimen is to do the dvds 6 days a week and rest on Sundays. I imagine that 6 days of this in a row would be pretty exhausting! At this point though I can't say for sure if I believe it to be a well rounded routine that could be followed to achieve the ultimate physique.
So that's my first thoughts. Since I already have an established routine I won't be doing the Insanity as my sole source of exercise but I intend to do 3 or 4 more videos this week. Plus, tomorrow I start the 30 day Ab Challenge by Strong Like Susan that I mentioned in my last post. Is anyone joining me?
The particular dvd that I did was called Plyometric Cardio Circuit exercise. Plyometrics is a method of training elastic muscles using explosive moves, like jumping. The workout included mountain climbers, squat jumps, burpee type push-ups, high knees and more. This workout was grouped into series of 3-4 exercises. The first set in the series starts off at a moderate pace. Once that set is completed, the pace increases and then the final set is done at a very rapid pace.
One thing that I really appreciated about this workout is that they give you 30 second rest breaks between series. I'm used to having no rest interval when I do a similar workout.
So was it intense? Well, yeah I suppose it was. By the time I finished I was dripping in sweat- as in actually dripping. There were moments when I had to stop to take a quick breath but I finished the whole dvd and was able to complete all of the exercises in good form. At the end of the workout I felt good. It felt like I had done 30minutes of heavy cardio and I recovered pretty quickly.
Overall, I thought it was a good workout. The Insanity series is a great addition to any workout routine. If you've never exercised before it's going to be challenging for you. If you exercise regularly it's a great way to mix up your routine although it may not be enough on it's own. The regimen is to do the dvds 6 days a week and rest on Sundays. I imagine that 6 days of this in a row would be pretty exhausting! At this point though I can't say for sure if I believe it to be a well rounded routine that could be followed to achieve the ultimate physique.
So that's my first thoughts. Since I already have an established routine I won't be doing the Insanity as my sole source of exercise but I intend to do 3 or 4 more videos this week. Plus, tomorrow I start the 30 day Ab Challenge by Strong Like Susan that I mentioned in my last post. Is anyone joining me?
Monday, July 30, 2012
Product Reviews
Lately, people have been asking me to check out some of the products that interest them. A friend recently gave me some information about a Whey Protein supplement that her health club promotes. Another friend has asked me to review the Insanity Workout videos. Um, yes!
In the next couple of days I'll post my thoughts on these products. I'm so excited about being able to review these, especially the Insanity videos. I told my friend that I may not want to return the dvd set to her because I may like it too much! lol Well, I'll let you know if she'll be getting them back or not.
Another area that I'm really excited about is the 30 Day Ab Challenge that I've committed to doing starting August 1st. I've recently become aware of a real inspiration, Strong Link Susan. This woman is fit! Basically, for 30 days I will be doing the ab workouts that she has posted on her site. My plan is to continue with my usual workout routine of 3-4 days weightlifting and 1-2 days cardio. Here's the link to her website containing all her fitness videos, including the 30 Day Ab Challenge: Strong Like Susan.
I'd love for you to join me! My friend Jenn has already agreed to start the Ab Challenge with me on August 1st. It's crazy to think that 30 days from now you could have a nice toned abs, maybe even a six pack! It's going to be tough but think of the satisfaction of having a nice flat belly when you wear that bikini. Let me know if you're up for the challenge!
In the next couple of days I'll post my thoughts on these products. I'm so excited about being able to review these, especially the Insanity videos. I told my friend that I may not want to return the dvd set to her because I may like it too much! lol Well, I'll let you know if she'll be getting them back or not.
Another area that I'm really excited about is the 30 Day Ab Challenge that I've committed to doing starting August 1st. I've recently become aware of a real inspiration, Strong Link Susan. This woman is fit! Basically, for 30 days I will be doing the ab workouts that she has posted on her site. My plan is to continue with my usual workout routine of 3-4 days weightlifting and 1-2 days cardio. Here's the link to her website containing all her fitness videos, including the 30 Day Ab Challenge: Strong Like Susan.
I'd love for you to join me! My friend Jenn has already agreed to start the Ab Challenge with me on August 1st. It's crazy to think that 30 days from now you could have a nice toned abs, maybe even a six pack! It's going to be tough but think of the satisfaction of having a nice flat belly when you wear that bikini. Let me know if you're up for the challenge!
Monday, July 23, 2012
Summertime!
It has been a while. Sorry about that. Now that it's summertime it seems there is always something occupying my time. We are working on painting our house- now that's a chore! And I'm applying to graduate school. Plus, the usual work family life etc. And in between I try to make time to get outside especially for camping and backpacking.
Despite the being busy I'm working hard at working out. The sunshine can make it difficult to want to go inside for a workout but I'm committed to lifting weights. There are so many benefits that I've noticed since I started lifting. I feel great! Higher muscle to fat ratio has stabilized my blood sugars so I'm less sleepy, my thoughts are clearer and my sugar cravings are gone. Not to mention I love the way my body has defined muscle tone.
Next month marks the one year anniversary since I started lifting. I'm going to do a whole blog post on it. I'll keep you posted. For now, get outside and get some activity while the sun is out! Soak up some Vitamin D! It boosts energy and metabolism while promoting bone growth.
Despite the being busy I'm working hard at working out. The sunshine can make it difficult to want to go inside for a workout but I'm committed to lifting weights. There are so many benefits that I've noticed since I started lifting. I feel great! Higher muscle to fat ratio has stabilized my blood sugars so I'm less sleepy, my thoughts are clearer and my sugar cravings are gone. Not to mention I love the way my body has defined muscle tone.
Next month marks the one year anniversary since I started lifting. I'm going to do a whole blog post on it. I'll keep you posted. For now, get outside and get some activity while the sun is out! Soak up some Vitamin D! It boosts energy and metabolism while promoting bone growth.
Monday, June 25, 2012
Simply Amazing.
Ever heard of Chrissie Wellington? This lady is amazing! She has won 4 Ironman World Championships and holds all three world records at the Ironman distance (2.4-mile swim, 112-mile bike, 26.2-mile run). The crazy part is, she never competed athletically until she was 27 when she did her first triathlon shortly after riding a road bike for the first time.
For some serious inspiration and woman power read her story: http://fitbie.msn.com/triathlete-chrissie-wellington-reveals-her-kryptonite Some people might think she's crazy. Even I wonder sometimes. But honestly, she is an example of the unending capabilities of the human body.
For some serious inspiration and woman power read her story: http://fitbie.msn.com/triathlete-chrissie-wellington-reveals-her-kryptonite Some people might think she's crazy. Even I wonder sometimes. But honestly, she is an example of the unending capabilities of the human body.
Monday, June 18, 2012
Feel the BURN!
Today was supposed to be my rest day. And it was... until I got kind of bored and started researching my favorite subject: fitness. Nothing gets me motivated more than seeing pictures of fit people and reading inspiring words like.
I had designated today as rest because Tuesday is my hard workout day and yesterday I pushed myself in my weightlifting. And I'm super excited about it too! Yesterday, I increased my weights and lifting heavier weights always feels like improvement. Celebrate the small victories. Also, recommended weight increase should be no more than 10% increase at a time and not more often than once a week.
So I was feeling a little more tired this morning and was taking it easy. But then boredom crept in and I started my research. One thing lead to the next and before I knew it I found a new great resource: Share It Fitness I spent quite some time looking over this blog and their advice is solid. Great stuff.
It's from this blog that I designed the workout that I ended up doing today. But my motivation came from something I saw the other day. Ever heard of Dana Lynn Balley? Yeah, well she's crazy. After watching one of her videos I realized that I probably could push myself harder. Here's where my direct motivation came from in case you're interested: Dana Lynn Bailey Disclaimer: She is a pro and has been training for years.
That's when I decided that I can push myself more. I didn't want to lift because I did that yesterday and will be lifting tomorrow so I thought it would be a good day for cardio. From my new blogsource Share it Fitness I was reminded about HIIT exercises. HIIT: High Intensity Interval Training is a great way to torch serious calories. Basically, you do you cardio at a steady pace and alternate periods of high intensity.
Today I incorporated HIIT into running. I ran a 9.5 minute mile for 3 minutes and then ran a 7 minute mile for 2 minutes. My non-HIIT running pace is usually about 8.5 minute miles. So 9.5 min/mile was slower for me and 7 min/mile was a big push. I alternated the two for 30 minutes. By the time the 30 minutes was up I was really tired but I wasn't finished.
To complete my rest day workout I decided to swim. I wanted to a get a full hour in today so I spent the rest of the time in the pool swimming laps. Lately, I've been tempted with the idea of doing a triathlon so in a way this was a small test to see how it would feel to do two together.
By the time I got home I was exhausted. Swimming in particular is a great whole body workout. And do I feel it in my whole body!
Despite the soreness, nothing beats the satisfaction of knowing that I pushed myself beyond my limits. It feels good. You should try it sometime!
I had designated today as rest because Tuesday is my hard workout day and yesterday I pushed myself in my weightlifting. And I'm super excited about it too! Yesterday, I increased my weights and lifting heavier weights always feels like improvement. Celebrate the small victories. Also, recommended weight increase should be no more than 10% increase at a time and not more often than once a week.
So I was feeling a little more tired this morning and was taking it easy. But then boredom crept in and I started my research. One thing lead to the next and before I knew it I found a new great resource: Share It Fitness I spent quite some time looking over this blog and their advice is solid. Great stuff.
It's from this blog that I designed the workout that I ended up doing today. But my motivation came from something I saw the other day. Ever heard of Dana Lynn Balley? Yeah, well she's crazy. After watching one of her videos I realized that I probably could push myself harder. Here's where my direct motivation came from in case you're interested: Dana Lynn Bailey Disclaimer: She is a pro and has been training for years.
That's when I decided that I can push myself more. I didn't want to lift because I did that yesterday and will be lifting tomorrow so I thought it would be a good day for cardio. From my new blogsource Share it Fitness I was reminded about HIIT exercises. HIIT: High Intensity Interval Training is a great way to torch serious calories. Basically, you do you cardio at a steady pace and alternate periods of high intensity.
Today I incorporated HIIT into running. I ran a 9.5 minute mile for 3 minutes and then ran a 7 minute mile for 2 minutes. My non-HIIT running pace is usually about 8.5 minute miles. So 9.5 min/mile was slower for me and 7 min/mile was a big push. I alternated the two for 30 minutes. By the time the 30 minutes was up I was really tired but I wasn't finished.
To complete my rest day workout I decided to swim. I wanted to a get a full hour in today so I spent the rest of the time in the pool swimming laps. Lately, I've been tempted with the idea of doing a triathlon so in a way this was a small test to see how it would feel to do two together.
By the time I got home I was exhausted. Swimming in particular is a great whole body workout. And do I feel it in my whole body!
Despite the soreness, nothing beats the satisfaction of knowing that I pushed myself beyond my limits. It feels good. You should try it sometime!
Monday, June 11, 2012
Post Workout Nutrition
To accelerate your fat loss results these post workout nutrition suggestions are a must.
Whey Protein- Whey protein is important after a workout because it prevents breakdown of muscle tissue which increases fat burning and elevates thyroid function.
Whey Protein- Whey protein is important after a workout because it prevents breakdown of muscle tissue which increases fat burning and elevates thyroid function.
Glutamine- What is this? Well, it is an amino acid that our body naturally produces. Under normal conditions our body produces enough of this amino acid but after placing your body under stress such as that of heavy exercise, our body needs help to produce enough for repair. Glutamine boosts immune system function which accelerates recovery after a workout. Glutamine also improves in digestive health.
BCAAs- Branched Chain Amino Acids are considered the essential amino acids and are not produced by the body. We get them through the food we eat- mostly high protein sources. They are essential for decreasing muscle soreness and encouraging burning of visceral (stored) body fat as an energy source.
One great source of all three of these essential post workout nutrients is in the whey protein that I drink. Since my last post about whey protein (you can read it here: Whey Protein) I've tried a few different brands. Maybe it's time for you to buy another container. I highly recommend Super Advanced Whey Protein by Body Fortress. Not only does it contain all three of the post workout nutrients that I described but it tastes great- which says a lot for supplements. It's like drinking chocolate milk made with
rich dark chocolate. I look forward to drinking it down after a heavy workout. Side note- I tried the strawberry flavor and it had a very sweet,
artificial flavor that I didn't like too much. But the chocolate flavor
is delish! Here's a pic:
Friday, June 1, 2012
Wednesday, May 30, 2012
Saturday, May 19, 2012
You can do it at home!
One word: Plyometrics
You can do any of these at home without equipment. No excuses accepted. :)
2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!
3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).
4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.
6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)
8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).
10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.
13. Clock Lunge: Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.
14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.
15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!
16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.
17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.
19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.
20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.
21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.
22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.
24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.
26. Dolphin Push-Up: Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)
27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.
28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you — safety first!
29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.
30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.
31. Superman: Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.
32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.
34. Diamond Push-Up: Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.
35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!
36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).
37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.
39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.
40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.
41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!
42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.
43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.
44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.
45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.
46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.
47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.
48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).
49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.
50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?
You can do any of these at home without equipment. No excuses accepted. :)
Full Body
1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!
3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).
4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.
5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.
6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)
8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.
9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).
10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.
Legs
11. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.
13. Clock Lunge: Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.
14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.
15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!
16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.
17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.
19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.
20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.
21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.
22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.
24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.
Chest & Back
25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!26. Dolphin Push-Up: Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)
27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.
28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you — safety first!
29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.
30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.
31. Superman: Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.
32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.
Shoulders & Arms
33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.34. Diamond Push-Up: Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.
35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!
36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).
37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.
Core
38. L Seat: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.
40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.
41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!
42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.
43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.
44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.
45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.
46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.
47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.
48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).
49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.
50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?
Thursday, May 17, 2012
Full body vs Split Routine
Anyone else ever wonder which is better: full body workout or split routines? I found this article helpful.
I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.
I understand how confusing and frustrating this question can be. For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines. But yet they train every one of their clients with full body workouts!
Why the contradiction?
Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days. For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.
The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.
Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life. Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.
Miss A Workout, No Biggie – If you normally workout 2x per week and you happen to miss a workout, you have already worked out all your muscle groups with just one workout. Not a big deal.
Maximize Calorie Burn & Fat Loss – When someone has 30lb to lose, I like to keep them on their feet with their legs moving, so full body workouts can work very well. Most smart trainers out there train their overweight clients with full body workouts 2-3x per week. Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle, but it’s harder to fully stimulate a muscle with sufficient volume to spur growth.
Can’t Focus On A Given Muscle Group – It’s hard to hit a given muscle group very intensely, especially legs because the intensity can be too tough to handle along with the lengthy recovery time after a workout.
Can Lead To Overtraining – If you like lifting weights 3x per week, doing full body workouts each workout can lead to overtraining if not structured properly. Hitting each muscle group too hard will likely cause an overtraining response. A muscle that has been worked with heavy weights thoroughly (6-9+ sets) can take a good 5-6 days to recover.
If you really want to do full body workouts 3 or more times per week, you need to change up the movement patterns, lift lighter weights and do circuits, and/or take down the number of sets per muscle group.
Intensity Can Be Hard To Handle – Intensity of full body workouts multiple times per week can be tough to sustain, especially as you become more advanced and start lifting serious weight. In his prime, Arnold Schwarzenegger tried High Intensity Training (HIT), which is a very intense type of full body workout. He said he would rather retire to Austria and become a ski instructor than do those workouts. I can’t blame him.
Cardio Fanatic- If you love doing cardio, but hate strength training, definitely do full body workouts, preferably circuit training workouts. Just a couple times per week will go A LONG way.
Beginner – If you are a beginner, stick to full body workouts. I also like full body workouts for older adults (my dad who is 65 years old does 2 full body workouts per week and it’s worked GREAT for him).
Intermittent Exerciser – If you are strength training 1-2x per week, you should strongly consider full body workouts, or an upper body/lower body split.
Enjoy Metabolically Intense Workouts – If you are more advanced (i.e. lift very heavy) but love pushing yourself to the max every workout and maximizing calorie burn, full body workouts will do the trick. 
Superior For Body Shaping – You have more control over the targeted development of your physique. So if you want to spend a little extra time on increasing the width of your shoulders, then you can do that. To my knowledge, there are only a handful of natural bodybuilders and fitness models who do full body workouts consistently, while the vast majority use some type of training split.
Very Manageable/Easier – Lifting weights should never be easy, but if you like lifting heavy, it’s more manageable if you are only focusing on 2-3 muscle groups at a time, or less. It’s less metabolically challenging.
Easy to Switch Up Workouts – Switching up your workout routine can be as easy as changing your body part split so you focus on different body parts on different days (which is what I’ve been doing as of recent), or simply substituting different exercises for a given split.
Less Overall Calorie Burn – If you are doing an arm workout, the calorie burn will be less than a full body workout. There are ways as I describe in my Get Lean Guide for making a body part focused workout more efficient to help burn a lot more calories, but on average, full body workouts burn more calories, sometimes a lot more.
Muscle & Strength Imbalances – Ever see the guy who has arms that are 4x as big as his calves? My guess is that guy is not doing full body workouts, but a body part split routine. If your workout routine is not structured properly, it’s pretty easy to overdevelop certain muscle groups at the expense of others and develop muscle imbalances from both from an aesthetic and strength perspective.
Can’t Skip A Workout – Well you can skip a workout, but it’s problematic. With most training split routines, you are going to hit each muscle group once per week, so if you miss a workout, two weeks will go by before you hit that muscle group again.
Fitness Model/Bodybuilder – If you like (1) lifting heavy, (2) hitting a muscle hard while (3) having great control over shaping of your body, then do split routines, or training splits.
Advanced Lifter – If you’ve been lifting for a long time and religiously hit the gym, or lift weights at home 3-5x per week, then stick with split routines. I don’t see any reason to change as long as you are hitting your legs and core on one of those days AND you have your nutrition under control. If you have over 20% body fat, you should seriously consider full body workouts to help maximize calorie burn.
Get Nauseous Easily With Full Body – Some people after a full body workout will get nauseous, their lips will turn white, and they will want to hurl. This can happen if someone is out of cardiovascular/lifting shape, but it also happens to some people who can’t handle the metabolic intensity of a full body workout. I think it’s a genetic thing, like how some people have cast iron stomachs and can eat anything without getting sick. This is a very important factor for deciding whether to do full body workouts, or split routines.
At the end of the day, like most of these intractable fitness questions, a full body workout vs. split routine really depends on your goals and what you enjoy. We’re all different. You can effectively build muscle, or lose fat with both types of workouts if you train hard, have a sensible routine, and focus on nutrition.
http://www.builtlean.com/2011/09/15/full-body-workout-vs-split-routine-which-is-better/
Full Body Workout Vs. Split Routine: Which Is Better?
I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.
I understand how confusing and frustrating this question can be. For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines. But yet they train every one of their clients with full body workouts!
Why the contradiction?
Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days. For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.
The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.
Full Body Workout: Pros & Cons
Pros
Cons
Who should do a Full Body Workout?
Body Part Split Routine: Pros & Cons
Pros
Cons
Who should use a Split Routine?
What about a hybrid training split that focuses on a split routine, but adds a few full body exercises and metabolic circuits into each workout?
Well, that’s along the lines of what I did with the BuiltLean Program and how I personally workout. Intuitively, you want to maximize calorie burn while keeping muscle mass and creating a favorable hormonal response, so the first month of the BuiltLean Program starts off using full body workouts 2x per week with 1 day as a modified split, then the second month switches to a split routine 3x per week with some full body exercises thrown in to maximize calorie burn.
I did this because shifting from full body to split routines allows for a great progression, changes up the workouts, and I wanted you to try both styles to see which one you like more so you can sustain the workouts for the long haul.At the end of the day, like most of these intractable fitness questions, a full body workout vs. split routine really depends on your goals and what you enjoy. We’re all different. You can effectively build muscle, or lose fat with both types of workouts if you train hard, have a sensible routine, and focus on nutrition.
http://www.builtlean.com/2011/09/15/full-body-workout-vs-split-routine-which-is-better/
A month full of abs.
February is over but I think I'll try this for April. Sounds good. Anyone else want to give it a go?
Monday, May 14, 2012
Eat your vegetables.
Who knew Bon Appetit Magazine would inspire my latest post? Yeah, exactly. But as I was scanning recipes for something new and interesting I found an article about athletic performance.
According to the article Beet Juice is the latest tactic used by athletes to increase endurance. The high nitrate concentration in beets dilates blood vessels allowing for better profusion of oxygen and nutrients to the tissues. Essentially, it increases oxygenation of our muscle tissues extending the time before our muscles fatigue.
Well, I love beets so this is good news for me.
Here's the article if you're interested: http://www.outsideonline.com/fitness/nutrition/Never-Miss-a-Beet.html
According to the article Beet Juice is the latest tactic used by athletes to increase endurance. The high nitrate concentration in beets dilates blood vessels allowing for better profusion of oxygen and nutrients to the tissues. Essentially, it increases oxygenation of our muscle tissues extending the time before our muscles fatigue.
Well, I love beets so this is good news for me.
Here's the article if you're interested: http://www.outsideonline.com/fitness/nutrition/Never-Miss-a-Beet.html
Friday, May 4, 2012
Thursday, April 19, 2012
Dream Board.
Ever heard of a dream board?
Basically, it's a visual of everything you want to be or do. Sometimes we need a little help turning a dream into a reality. Here's my fitness version.
Saturday, April 7, 2012
yuck. blech. ugh.
So here I am sitting in my bed under the covers. And yep, I've been doing this for the last three days. And the few days before that were exhausting as I stubbornly denied that I was getting sick. And get sick I did. In fact, I didn't just get sick I got the freaking flu!
I felt it coming on Monday. After being sick the week before I couldn't possibly get sick again. Instead of taking it easy, I went for an hour and a half bike ride and then worked in the yard for the rest of the afternoon. Tuesday it really hit me though. There was a moment where I was sitting at work just staring at my boss while she talked away. lol I guess you don't have to be sick for that one but this time I was just looking at her like, huh? Focus, Anita. Focus.
Tuesday is one of my favorite workout days because I go to Jim's Functional Training class. It's an awesome class. The instructor is great. The workout is excellent. Seriously, I could never push myself as hard on my own. The hubs and I are always there. It's really the only day of the week that we exercise together. I've gotten to know several people in the class and most every class I can count on my close friend to be there too. Knowing people in class really makes a difference. They keep me motivated. Anyway, I digress...
So I knew that I was getting sick but I thought I'd just ignore it. I convinced myself that if I take a quick nap I can go to FT and probably a good workout will kick that sickness in the butt so I'd be fine. Well, surprisingly I made it through the class. Compared with my usual self I was dragging but considering that I was supposedly sick (again, in denial still at this point) I thought I did alright.
Wednesday was non-stop with school/work and my latest venture: salsa dancing lessons! I made the hubs commit as a birthday gift. :) But by the end of the day I could barely stand and my throat was on fire.
At this point denial just wasn't working for me. My body had finally had enough. Three days and I've hardly been able to get out of bed. Yep, I got the flu. So moral of the story people: listen to your body. If you're like me then you won't want to take it easy. I never want to slow down. But sometimes you just have to.
Perhaps I should look at this as a blessing. A lot of people want to lay around all day and eat popsicles and pizza. (Yes, I did that.) Come to think of it, maybe I should try to stay sick for just a little longer...
I felt it coming on Monday. After being sick the week before I couldn't possibly get sick again. Instead of taking it easy, I went for an hour and a half bike ride and then worked in the yard for the rest of the afternoon. Tuesday it really hit me though. There was a moment where I was sitting at work just staring at my boss while she talked away. lol I guess you don't have to be sick for that one but this time I was just looking at her like, huh? Focus, Anita. Focus.
Tuesday is one of my favorite workout days because I go to Jim's Functional Training class. It's an awesome class. The instructor is great. The workout is excellent. Seriously, I could never push myself as hard on my own. The hubs and I are always there. It's really the only day of the week that we exercise together. I've gotten to know several people in the class and most every class I can count on my close friend to be there too. Knowing people in class really makes a difference. They keep me motivated. Anyway, I digress...
So I knew that I was getting sick but I thought I'd just ignore it. I convinced myself that if I take a quick nap I can go to FT and probably a good workout will kick that sickness in the butt so I'd be fine. Well, surprisingly I made it through the class. Compared with my usual self I was dragging but considering that I was supposedly sick (again, in denial still at this point) I thought I did alright.
Wednesday was non-stop with school/work and my latest venture: salsa dancing lessons! I made the hubs commit as a birthday gift. :) But by the end of the day I could barely stand and my throat was on fire.
At this point denial just wasn't working for me. My body had finally had enough. Three days and I've hardly been able to get out of bed. Yep, I got the flu. So moral of the story people: listen to your body. If you're like me then you won't want to take it easy. I never want to slow down. But sometimes you just have to.
Perhaps I should look at this as a blessing. A lot of people want to lay around all day and eat popsicles and pizza. (Yes, I did that.) Come to think of it, maybe I should try to stay sick for just a little longer...
Tuesday, April 3, 2012
As if there wasn't enough evidence to stop eating sugar.
Did you know that consuming a sugary beverage can be as bad for you as eating a fatty cheeseburger? Or, that sugar consumption can cause cancer? Seriously, check this out. If this doesn't motivate us to leave sugar behind I don't know what will!
Sunday, April 1, 2012
Exercise charts!
Just found these and I'm so excited! No more me at the gym wondering what exercise to do next.
Wednesday, March 28, 2012
New exercise to try...
Getting tired of lunges and squats? It seems like all I do are lunges and squats anymore and I'm starting to wonder if they still have any effect. As we know, we need to constantly mix up our routine to challenge our body if we want to continue to improve.
So while lunges and squats will never go out of style, here's a way to mix it up a little so that you continue to reap the benefits.
Offset Dumbbell Lunge
The benefit: Holding a weight on just one side of your body increases the demand placed on your core to keep your body stable. The result: Your hips and abs have to work harder, and you'll also improve your balance. And better yet, you'll burn tons of calories.
How to do it: Hold a dumbbell in your right hand next to your shoulder, with your arm bent [A]. Step forward with your right leg and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor [B]. Push yourself back to the starting position. That's 1 rep. Do all your reps, then repeat with your left leg, while holding the weight in your left hand. (from womenshealthmag.com)
So while lunges and squats will never go out of style, here's a way to mix it up a little so that you continue to reap the benefits.
The benefit: Holding a weight on just one side of your body increases the demand placed on your core to keep your body stable. The result: Your hips and abs have to work harder, and you'll also improve your balance. And better yet, you'll burn tons of calories.
How to do it: Hold a dumbbell in your right hand next to your shoulder, with your arm bent [A]. Step forward with your right leg and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor [B]. Push yourself back to the starting position. That's 1 rep. Do all your reps, then repeat with your left leg, while holding the weight in your left hand. (from womenshealthmag.com)
Monday, March 12, 2012
Chocolate! Nom nom nom...
I've always been a chocolate lover. Let me guess, you too? Who doesn't love chocolate?
I admit to eating chocolate. What?!?! She eats sugar? You may be somewhat confused after my last couple of posts and with good reason.
But, that's not the kind of chocolate I'm talking about. I'm talking about dark chocolate. You know, the good kind. Well, at least the kind that is good for you. See, not all chocolate is created equal. There's dark, white, bittersweet, milk, semisweet, unsweetened...
Dark chocolate is the only chocolate that can be considered healthy. In fact, it has numerous health benefits. It's been shown to lower blood pressure and cholesterol. It improves circulation to the brain helping with cognitive function. It's loaded with antioxidants which destroy harmful chemicals such as those involved in aging processes. (You mean chocolate can keep us looking younger, could it be?)
Dark chocolate is also high in vitamins and minerals. It helps reduce insulin resistance, protecting us from diabetes. It even contains a compound that has been shown to harden tooth enamel, protecting us from cavities.
With all of this evidence, why aren't we eating more dark chocolate? Truth is, for most people it is a refined taste. Honestly, I never used to like dark chocolate. I was a milk chocolate fan all the way until a few months ago when I made some adjustments to my diet. The less refined sugar I ate, the less I wanted. Milk chocolate began tasting too sweet. At first dark chocolate tasted bitter but the more I tried it, the more I enjoyed it.
So when my sweet tooth hits, as it sometimes does, I subdue it with dark chocolate. And my favorite way to do that is with dark chocolate covered almonds or dark chocolate covered bananas. They are so easy to make and if you freeze your chocolate covered bananas you can always have some on hand. I like to chop the banana into bite sized pieces, melt the chocolate, dip the bananas pieces into chocolate and then freeze them. You can't go wrong with that dessert. And, did I mention it's good for you? :)
Just a quick note: chocolate is high in calories so remember to use portion control. Also, choose a dark chocolate that has a high cacao content (65% or higher).
I admit to eating chocolate. What?!?! She eats sugar? You may be somewhat confused after my last couple of posts and with good reason.
But, that's not the kind of chocolate I'm talking about. I'm talking about dark chocolate. You know, the good kind. Well, at least the kind that is good for you. See, not all chocolate is created equal. There's dark, white, bittersweet, milk, semisweet, unsweetened...
Dark chocolate is the only chocolate that can be considered healthy. In fact, it has numerous health benefits. It's been shown to lower blood pressure and cholesterol. It improves circulation to the brain helping with cognitive function. It's loaded with antioxidants which destroy harmful chemicals such as those involved in aging processes. (You mean chocolate can keep us looking younger, could it be?)
Dark chocolate is also high in vitamins and minerals. It helps reduce insulin resistance, protecting us from diabetes. It even contains a compound that has been shown to harden tooth enamel, protecting us from cavities.
With all of this evidence, why aren't we eating more dark chocolate? Truth is, for most people it is a refined taste. Honestly, I never used to like dark chocolate. I was a milk chocolate fan all the way until a few months ago when I made some adjustments to my diet. The less refined sugar I ate, the less I wanted. Milk chocolate began tasting too sweet. At first dark chocolate tasted bitter but the more I tried it, the more I enjoyed it.
So when my sweet tooth hits, as it sometimes does, I subdue it with dark chocolate. And my favorite way to do that is with dark chocolate covered almonds or dark chocolate covered bananas. They are so easy to make and if you freeze your chocolate covered bananas you can always have some on hand. I like to chop the banana into bite sized pieces, melt the chocolate, dip the bananas pieces into chocolate and then freeze them. You can't go wrong with that dessert. And, did I mention it's good for you? :)
Friday, February 24, 2012
Saturday, February 11, 2012
Thursday, February 2, 2012
Sugar, delicious sugar...
So here it is 3pm and I'm starting to feel sleepy and I have the munchies. Sound familiar? Usually, this hits a while after I've eaten dessert. And, today I have not had anything sweet to eat! (P.S. I'm working really hard to cut the extra sugar out of my diet. And it has been rough!)
Monday, January 23, 2012
You can find anything on the internet!
Just found the most exciting exercise tool ever! (Thank you pinterest.com. By the way, if you haven't checked out pinterest.com I am going to warn you: I love it! And I'm addicted to it!)
Basically, this is a website that lets you choose the area of your body that you want to improve and it shows you specific exercises you can do to target that area. I've checked it out and I already think it's the greatest thing ever! No more hesitation over what exercises I'm going to be doing at the gym. Enjoy!
http://www.divine.ca/en/health/exercise-finder/c_266/
Basically, this is a website that lets you choose the area of your body that you want to improve and it shows you specific exercises you can do to target that area. I've checked it out and I already think it's the greatest thing ever! No more hesitation over what exercises I'm going to be doing at the gym. Enjoy!
http://www.divine.ca/en/health/exercise-finder/c_266/
Friday, January 20, 2012
Is it really 2012 already?!?!?!
Wow, have I been slacking with this blog. It's not that I stopped exercising- more that the holidays hit. Busy, busy, busy... Besides, I didn't think you would appreciate me writing this while munching on Christmas cookies.
So here we are almost three months later. Wow! Has it been that long already? I went on my cruise and then quickly transistioned into the holidays. I guess it's obvious that I didn't stick to my 1500cal diet.
Just when I had become accustomed to 1500cals I ditched it and now I can't seem to get back into it. I'm trying but it's been rough. At least there aren't cookies everywhere I turn anymore.
Since I have been able to keep up my exercising 4-5 days a week my focus is going to be back on my diet. I found I really enjoyed the vegetable and lean protein plan. I'm not against carbs and I do eat them. But when I do it's always whole grains and they certainly don't constitute much of my diet. And I find I feel better that way.
I expect to suffer a little bit these first few weeks. After everything that I've eaten the last three months- ugh, don't even like to thing about it- my taste buds crave sweet, salty and indulgent.
Even so I'm ready to feel good again. If I learned anything from my previous exercise experience it is that- what you eat really makes a difference in how you feel. Not so much emotionally but physically. When I'm eating healthfully I have more energy and more interest in keeping with it. My body also functions better- less tired, less irritable and less bloated (yes, I did just say that lol).
Now that I'm back on track I'll keep you updated as I move forward. My overall goal is still to lose that stubborn body fat that lurks in certain trouble spots. I've made a lot of progress but I still want more so here I go... I'm headed to the grocery store to load up on veggies and lean protein. Look for me later today at the gym. I'll be hitting the weights.
So here we are almost three months later. Wow! Has it been that long already? I went on my cruise and then quickly transistioned into the holidays. I guess it's obvious that I didn't stick to my 1500cal diet.
Just when I had become accustomed to 1500cals I ditched it and now I can't seem to get back into it. I'm trying but it's been rough. At least there aren't cookies everywhere I turn anymore.
Since I have been able to keep up my exercising 4-5 days a week my focus is going to be back on my diet. I found I really enjoyed the vegetable and lean protein plan. I'm not against carbs and I do eat them. But when I do it's always whole grains and they certainly don't constitute much of my diet. And I find I feel better that way.
I expect to suffer a little bit these first few weeks. After everything that I've eaten the last three months- ugh, don't even like to thing about it- my taste buds crave sweet, salty and indulgent.
Even so I'm ready to feel good again. If I learned anything from my previous exercise experience it is that- what you eat really makes a difference in how you feel. Not so much emotionally but physically. When I'm eating healthfully I have more energy and more interest in keeping with it. My body also functions better- less tired, less irritable and less bloated (yes, I did just say that lol).
Now that I'm back on track I'll keep you updated as I move forward. My overall goal is still to lose that stubborn body fat that lurks in certain trouble spots. I've made a lot of progress but I still want more so here I go... I'm headed to the grocery store to load up on veggies and lean protein. Look for me later today at the gym. I'll be hitting the weights.
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