me -

everything & anything that motivates me to be healthy.... day in, day out.

Thursday, December 15, 2011

December 15, 2011



My workout this morning was a bit of Crossfit
5 rounds for time

15 Deadlifts
20 box jumps
25 Pull ups

(moved up to 14 rises on my box jumps :))



Fat Loss 411


1. An empty stomach doesn’t equal a bigger fat burn.
If you exercise first thing in the morning, you’ve probably wondered if eating before your workout will help or hinder your results. The answer, according to Nichols, is to do what works best for you. “Some people exercise just fine in the morning without eating first,” she notes. “If you can keep up the intensity for a strong workout and not feel sick or lightheaded, then go for it.” But if you do opt to nosh before your morning workout, make it a fast-digesting carb instead of a heavy protein bar or shake, which can sit in your stomach and may lead to cramping.

[when i workout in the morning, I normally have a small bowl of cereal an hour before my session or a piece of toast with peanut butter and honey, just to keep me going.  Im not one of those people that can exercise on an empty stomach. When i eat, i find that I push myself a lot harder during training, compared to not eating. but like the article says, find out what works for you. everyone is different.]


2. Circuit training is effective – if you do it right. 
Not every circuit workout (when you move from one exercise to the next without much rest) is a major calorie burner, says Nichols. For example, if the majority of your workout consists of isolation moves like biceps curls and crunches, you won’t burn as many calories as you would if you included compound exercises like squats and presses, or movements that utilize both the upper and lower body at the same time. Incorporate walking lunges with biceps curls, or squats with shoulder presses into your next circuit for a bigger burn. “The more muscles you use, the more likely you are to get a calorie burn that rivals a traditional cardio session,” she explains.

[ those of you that know me, know that I love circuit training.  add skipping in between exercises or compound movements like jumping jacks with dumbbells, squats with overhead tricep extensions or stability ball pull in with push up. goooooogle them! try them out, challenge yourself, learn new exercises AND burn more calories. err whats not to love :P]


3. A great workout at home IS possible! 
A mere $60 investment can get you a bona fide in-home starter gym. Nichols suggests you invest your cash in a stability ball, a set of dumbbells and a jump rope to start. But you already own the best piece of fitness equipment: your body. “Plyometric and explosive cardio movements like jumping, outdoor running and sprints don’t require anything more than a good pair of shoes,” she points out. 

[i have probably said this before but when I first started working out, all I had was an exercises DVD and cans of dog and cat food. i used the tins as my hand weights and the rest was body weight.  eventually i moved up to some dumbbells (cheap from kmart!) there's heaps of bodyweight exercises you can do! those who train with me will understand this. but seriously theres no excuses to not get fit. ;)]


4. Speaking of plyo: it’s not for everyone. 
These explosive, high-intensity movements are on everyone’s lips as the next big thing in calorie-burning workouts, but beginners should start slow when it comes to jumps and bounds. “These athletic movements really target your fast-twitch muscles, coordination and agility, so you’re training your body in an entirely new way,” she cautions, so if you don’t have a solid cardiovascular base, experience joint issues or have been warned to limit high-intensity exercise, steer clear until your fitness level increases. However, when you are ready to try it, you won’t be disappointed. “Challenging workouts (like plyo) almost always equal results – and more calories burned,” Nichols explains.

[if you're a beginner, dont be afraid to take it slow!!!! you have done the best thing for your body by getting started alone, so dont rush it. it's like they say - the weight didnt come on overnight so dont expect it'll come off so soon. 

dont be scared to level down on exercises that are too difficult, it'll save you injury.  you will get there. when i first started doing my box jumps, i started off on the aerobics stage, which is like 50 cm off the ground or something. then i moved up as i got stronger. 

prepare yourself mentally for the long haul because ITS A LIFESTYLE CHANGE.  your body will thank you in the long run. oh and your mental health too. stick to it, know there will be hard days but keep going anyway.]


5. Being long in the tooth doesn’t mean you have to be wide in the waist.
“There’s no doubt that getting older changes your body and your appearance,” admits Nichols. Factors such as a natural decline in your maximum heart rate and reductions in muscle mass may make it more difficult to keep your hard-earned body, but that doesn’t mean all is lost. “Much of the physical decline we associate with aging may have more to do with increased inactivity than with aging itself,” Nichols notes, adding that strength training is especially important as it can help lessen the loss of muscle that can accompany hormone fluctuations. She recommends lifting to muscle fatigue within eight to 12 reps per set, up to three times per week to “help prevent middle-age spread.”

[i hear the excuse of 'im too old for this' sometimes and it kinda bugs me because i dont think it's ever too late to start.  theres some people out there that blame weight gain on their age but like the article says, it's because of the decrease in activity more than anything.  i see some 50+ year old people at the gym still rocking to Body Pump!! and there's an 80 year old who still makes it to the gym at least 3 days a week, even if its just to do light weights to keep his bones strong. my grandad in the philippines was still going on daily walks at 90 years of age.  it's your choice. your body is still capable, now its just a matter of convincing your mind. YOU CAN DO IT.] 



ill do another blog soon.. dunno if anyone really cares lol but thought i'd share what's in my gym bag for something different.
hope everyone's having a good day!!! :)


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