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…because real women sweat. Not perspire. Not glow. Sweat.

Archive for the category “Training Tuesday”

Training Tuesday

If you read my blog yesterday, you’ll know that I am doing Jamie Eason’s Live Fit Trainer. It is a 12 week strength training program by fitness expert and model, Jamie Eason. She gives you the workouts, and you do them. She gives you the meal plan, and you eat it. She even has recipes and a list of “clean” foods for you to use. She starts out by building your muscles’ endurance, then goes to building the muscle. At first, its just weights, then she moves to plyos and cardio with weights. You can seriously change your body if you follow her program. You can find it at bodybuilding.com.

If its not something that you want to try, bodybuilding.com has so many programs, exercises, recipes, pretty much anything pertaining to fitness. Whatever you’re looking for, you’ll probably find it there. Go check it out.

7/23/13 Workout…on the track

I went and worked out at a boot camp in my neighborhood today. Besides the temperature being at a level that would make Satan cry, it was pretty awesome. It was the second time I’ve gone to this boot camp, and the workouts aren’t easy, but I feel like I am rocking them. In fact, I finished second today (yes, I am competing, I can’t help it). 

Here’s what we did:

  • At one end of the track, 40 squats and 30 sit-ups (I can’t do sit-ups yet bc of the c-section, so I did knee raises…same movement, a little less ab)
  • Run to the other end of the track
  • At the other end, 10 burpees and 20 push-ups
  • Run to the beginning

Do this 3 times. 

Once we finished, we had to walk the straights and run the curves while every one else finished. This is where I got super hot and I could feel my dinner coming up. I kept it down, but it was haunting me the rest of the workout. I know the ladies in my old bootcamp would be happy to hear that, since my workouts have been known to bring up dinner. 

They finished with an ab routine that I couldn’t do, so I did knee to chest planks and more standing knee raises. I’ll be super ready when I can do a normal ab routine. 

It feels really good to be working out so hard again. How are you guys doing?

Stay sweaty, my friends.

Training Tuesday

Posting two days in a row? I must really be getting better after having this baby. 😉 

I’ve been seeing a lot of “challenges” over the internet recently, mostly on Facebook and Pinterest because those are the only places I visit. I’ve seen the squat challenge, the abs challenge, and the one the probably strikes fear into most hearts-the burpee challenge. Each of these month-long challenges require you to progressively increase the reps you do of a certain exercise, giving you a couple rest days throughout the month. I’m sure you’ve seen them. The question is, are they worth it? Is it worth getting to the last day of the burpee challenge and doing 100 burpees? I would answer yes, as long as you aren’t wanting to see crazy results, or wanting to spot reduce fat in a certain place.  You might see improvement in things like your ability to do cardio, or your butt might be a little firmer, or your abs might be slightly tighter, but you won’t be able to run a marathon, beat Apollo Ono in a leg competition, or shame Jessica Biel into hiding her stomach.  And just so you know, you can’t spot reduce fat….fat comes off wherever the heck it wants to. In my case, my boobs are the first to go (TMI? haha). Just because you’re doing 100 sit-ups doesn’t mean you’re burning the fat in your tummy. 

If you’re using the challenge to kick start your workout journey or challenge yourself to complete something that’s super hard, then I say go for it! I’m actually about to start the squat challenge, myself. I know I’m not going to see major results (especially if I don’t add heavy weight), but I haven’t worked out in a while, and I feel the need to be consistent with something. I can’t do the ab one b/c of the c-section, and 100 burpees just sounds masochistic to me….and I happen to love burpees. 

In conclusion, if you feel the need to do one of these challenges, DO IT! Don’t slack at it, finish it, and you’ll feel super accomplished. Just don’t be pissed if you don’t see the results you were expecting. Clean eating, heavy lifting, and consistent cardio will help you out with those results.

Stay sweaty, my friends!!

PS…check out my FB page if you haven’t already.  

Training Tuesday-Body Combat

Feel like mixing up your routine a bit? I totally recommend taking a class (if offered) called Body Combat. Its a Les Mills workout, so its brought to you by the same people who do Body Pump and Body Flow, and you can order it if you can’t find a class near you. I call it high cardio martial arts. Don’t let the name fool you, you aren’t fighting someone…you’re just fighting your excuses, your fat, your out-of-shapeness, whatever is hurting you at the time. Its a mix of punching, kicking, shuffling, a little dancing and getting your butt moving.

Since I am pregnant, I had to really concentrate on holding myself back and staying at a lower intensity…the music and instructors really make you want to get loud and fast! I couldn’t do the jump shuffling and the jump kicking, but I made sure to keep my feet marching so I could get all the cardio I could out of it. Even if you’re a beginner, there are options you can take so you don’t feel like you’re going to die. If you’ve ever taken Turbo Kick, its similar, but not as high impact. Perfect for us preggos out there! I did get a little hot toward the end (might have had something to do with the 50 women that were sweating next to me), so I had to take some time to cool myself down. Other than that, this is a workout that I think all levels can do, even us preggos. (Again, if you are just starting a workout routine as a pregnant woman, work your way up to this…don’t start with it.) And make sure to take lots of water!

Your back, butt, biceps, abs and shoulders will be super sore the next couple days. These are all the things that I feel need to be worked as a pregnant woman. We can’t do crunches or most ab work, so getting a core workout indirectly from all the punching is perfect. Our upper body tends to get a little weak while we are carrying our bundles of joy in our bellies, and who doesn’t need a strong butt?

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If you can’t tell, I absolutely loved this workout and plan to work it into my routine (if I can ever get back into one!).

Stay sweaty, my friends!

Training Tuesday

One type of interval training that I love is Tabata. It is a high intensity interval training, or HIIT. In other words, you will be very, very tired at the end of this workout. The great thing about Tabata is that each session is only 4 minutes long. You work for 20 seconds, rest for 10, and do that 8 times. You would normally do four sessions, equaling a 20 minute workout. Not bad for the person on the go who claims to have no time to work out. You can choose any exercise you want for each session. You can add weights, only do body weight exercises, whatever. The only thing is that you have to go as hard as you can for those 20 sec, or you don’t get anything out of it.

Here is a website explaining more:

http://tabatatraining.org/

Tabata is a quick, very effective, high interval training technique. Beginners should probably not start out with something so taxing on the body…unless you like not being able to move the next day.

Stay sweaty, my friends!

Training Tuesday

One of the most asked questions in the fitness world is, “Should I do cardio before or after weight training?” There are all sorts of opinions and ideas out there, and after some research and my own findings and studies, here is what I’ve come up with:

If your goal is weight loss: People usually find that they lose weight faster at the beginning if they start with cardio. Its a little easier on their bodies, and people who are beginners usually get tired more quickly when they are lifting weights. Since you can walk on a treadmill, bike, or be on an elliptical longer than you can lift a barbell, the majority of the calories lost comes from the cardio part of your workout.

If your goal is to build strength and/or muscle size: Cardio after your resistance training would be a good option here, and cardio on a different day or a different part of the day would be even better. You need your energy for the heavy things you’ll be lifting up and putting down, so a hard cardio session before wouldn’t make much sense. And then you can get all science-y and say your glycogen levels would be depleted, but let’s just stick to laymen’s terms.

If your goal is to increase cardiovascular endurance: I think this one might be a little obvious…do cardio to increase cardiovascular endurance. Weight train on a different day.

If your goal is to improve overall health or maintain what you’ve got: Your best option here would be to do whatever works best in your schedule. You can’t really go wrong with either option if you’re just looking to improve or maintain health. I like doing my hard cardio on a completely separate day from weight training because both are pretty intense, and I’m always too tired to do one after the other.

In my opinion, if you’re actually doing both cardio and resistance training, you’re golden.  Some people don’t realize that resistance training increases your metabolism, and on some occasions, can burn more calories than cardio.

If you want to read more in depth articles, here are some of the ones I looked at :

http://www.outlawfitnesshq.com/cardio-before-or-after-weights

http://sportsmedicine.about.com/od/training/a/ExerciseOrder.htm

http://weighttraining.about.com/od/techniquesandstrategies/a/cardio_weights.htm

Stay sweaty, my friends!

Training Tuesday

While instructing my boot camp yesterday, I had one of my “campers” ask me how she could avoid the inevitable soreness she was going to feel from the workout.  I told her that you can’t completely avoid soreness, especially after a hard workout like we had yesterday, and because she hasn’t made exercise a steady routine yet. You can, however, do things to reduce that pain.

Before you push yourself during your workout:

  • HYDRATE, HYDRATE, HYDRATE. I know I always talk about water, but it really is nature’s miracle liquid. If you’re adequately hydrated your muscles will be able to bounce back quicker. A good rule of thumb is to drink half an ounce of water per pound of body weight daily. So if you weigh 200 lbs, you need 100 oz of water daily.
  • Get plenty of sleep…just do it. Stop making excuses and get to bed. Your body works a lot better when its rested.
  • Don’t eat crap before you work out. Protein, complex carbs, and good fat.

During your workout:

  • WARM UP!!! I see so many people just head to the weight room as soon as they walk in the door. You need to warm-up your body and muscles!! Lifting with cold muscles is guaranteed to make you sore. A dynamic (or moving) warm-up is the best option. Get on the bike, treadmill, whatever and start slow and gradually increase your intensity. A good warm-up lasts 5-15 minutes.
  • Listen to your body as you work out. Do not go, excuse the expression, balls to the wall the first time out. Push yourself in the gym (or wherever you’re working out), but do not push so hard that you hurt yourself. Your muscles will remind you of that the next day.
  • Cool down. Just as you shouldn’t start as soon as you walk in the gym, you should leave as soon as you’re done lifting. Go back to a cardio machine and cool down. Then STRETCH!!! Stretching your muscles will help.

After workout:

  • Eat a snack with protein and complex carbs within the hour after you work out. You need to refuel your body since it used up a lot of good stuff during your sweat session.
  • A hot/cold shower. Contrasting the temperature will help bloodflow and nutrients get back to your muscles, plus it just feels good to shower after a good workout.
  • A hot bath with Epsom salt. The great thing about baths is they are uber relaxing and your muscles just need to relax a bit after getting ripped (literally).
  • Icing your muscles might help a bit.
  • Get your hubby/wife/bf/gf/kid/whoever to massage the muscles that are aching.  Getting a foam roller and rolling your muscles will help too.
  • Active recovery!!! The next day, you need to walk, bike, take a light jog, something to get your body moving. Don’t just be a slug on the couch because your body hurts. Sitting there all day will make it worse. Get up, get moving.

Now, since soreness is due to tiny tears in your muscles, you can’t completely avoid it. These things will help, but remember nothing is a miracle cure. Once you get into a routine, the extreme soreness will be replaced by slight soreness whenever you up your weight or change your routine a bit.  The soreness might come back when you try something you’ve never tried before, but that’s normal and now you know how to fight it.

Stay sweaty, and maybe little sore, my friends!!

Training Tuesday

So here it is summer and vacation time. That’s time away from our gyms, our workout DVD’s, our favorite running spots, etc. If you’re like me, you tend to get a little unmotivated on vacation. (Let’s just call it what it is…lazy).  Those hotel gyms are anything but inviting and you’d rather have vacation food than your normal salad and fish…or whatever you eat, I don’t know you. Here is a workout that’s easy to do in your hotel room, or on the beach if you’re headed that way, or basically anywhere you go on vacation. If you happen to bring weights with you, I’ll let you know where you can add them.  If you only have a little time, this hits almost every major muscle, so you’ll still be ok if you only do it one time through.

  • Warm-up: You still need to warm-up, just like any other workout. Try walking in place and slowly moving up to a jog, arm circles, arm swings, march bringing your knees to your chest, anything that starts off slow and you can gradually get a little bit more intense.
  • Push-ups, 15
  • jumping jacks, 25
  • Tricep dips, 15 (find any sort of ledge like a bench, the desk chair, the bathtub, etc)
  • speed skaters, 30 (15/leg)
  • The “W”, 15 (lay on your stomach and put your arms out to the side and elbows at a 90 degree angle to where you look like a goal post, and while keeping your chest on the floor, lift your arms off the ground while you squeeze your shoulder blades together. This works your upper back)
  • High knees, 20 sec
  • reverse lunges, 20 (add a bicep curl if you have weights)/forward lunges, 20 (keep that bicep curl if you have weights)
  • burpees, 10-20 depending on your fitness level
  • squats, 15 (add a shoulder press if you have weights)
  • mountain climbers, 20 sec
  • bicycle crunches, 30
  • squat jumps
  • 60 sec plank

Repeat 2-3 times depending on your fitness level and time limit, and don’t forget to stretch afterwards!

If you are staying near a beach, go for a jog. You will feel leg muscles you didn’t even know you had because the sand makes everything harder. If you’re on a cruise ship, take advantage of the size of the boat and walk or jog the perimeter.

Stay sweaty, my friends!

Shout out to Caroline for the idea for this blog!

Training Tuesday

You have to train your body with exercise and you also have to train it to eat right. Here is a list of foods that will get you eating clean.

http://livelifeactive.com/2012/02/29/eating-clean-approved-foods-list/

Stay sweaty and clean, my friends!

Training Tuesday

Here’s today’s Tuesday training tip:

  • The American Heart Association recommends at least 150 minutes of moderate exercise a week. That’s 30 minutes a day, 5 times a week.
  • If you are unable to workout for 30 consecutive minutes during the day, break it up into 10 minute increments. 10 in the morning, 10 at lunch, and 10 in the evening.
  • If you do high intensity workouts, the recommendation is 75 minutes a week. Maybe that’s an incentive to up the intensity of your work outs!

Stay sweaty, my friends!

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