Exercise Plan

Exercise Monday: My Current Exercise Plan

Hello People!

I wanted to update you all on what I am doing in the exercise department.  I told you a while back that I was doing an 8 week challenge series that was really toning up my body.  I finished that one and am on to the 2nd one and love it!  It is by FitnessBlender and here is a video showing the results of people who participated in these programs:

Basically, it is a lot of strength training and cardio alternating days with different body parts.  They include about 3 days worth of high paced interval training (hard!) and alternate with days of not so strenuous stuff, like, standing abs, or kick boxing routines.  It has really changed the shape of my legs and butt as I can see in the mirror and the fit of my clothes.  I have not lost weight doing it, that is my fault – not theirs, but if I had, my body would be smokin’!  It is average about 5 days on, 2 days rest, although they give an alternate 6th day of pure cardio.

Also, I have not been walking my dog as much due to the extreme heat of the summer lasting well into the night (he has a weak heart and gets overheated easily).  But I did add walking myself at night briskly for one hour.  I usually do this on days I’m not doing the FitnessBlender workouts or if I am up to it, I do it in addition.  That was the summer though, and I was not working as much as I am now, so that may change soon.  Time will tell.

I am not disillusioned to the fact anymore that exercise will keep my weight down.  I have written numerous posts on why that is, but the fact is, I love the feeling of exercise and I feel better about life and myself when I move around.  Plus, I love the shape of my body better.  Having more muscle does help the metabolism, but that will not take the weight off – it will be diet alone that does that officially. Remember: 85% diet and 15% exercise is the recipe.

The Flexible Factor

Exercise Monday: The Flexible Factor – Yoga Practice #1

Hello People!

I’m back with another exercise suggestion.  I was going to tell you all about my new exercise program that I have been vigorously following for 4 weeks, but, I’m going to drag it out a bit more for the end result.  It will be more of an impact that way.  The goal is to reveal what the plan has done to change my body.  I can tell you that it is an 8 week program designed to burn fat.  Although it is just exercise, they do recommend taking in fewer calories to help your progress…DUH!

Today I want to suggest a supplement to your workouts.  An addition, if you will, that should not be ignored.  It is often said in the weight loss community, that in order to lose weight and change your body you need to eat less and move more.  Specifically, if you want to literally change your shape your “move more” needs to include weight lifting or strength training as it is often referred to.  If you do this on a regular basis, you may find that your back, leg and upperimages body muscles become stiffer the stronger you get.  When I think of a Line Backer in football, I don’t think elegance and grace.  I think of a M.A.C. truck barreling down the highway.

Being bulky and muscular does tend to make the muscles less flexible; no science needed, I think it’s obvious.  Therefore, increasing flexibility in the body alongside your weight routines also needs to be a component in the working out regime.  Why? Well, I think that working on and building flexibility will help your strength increase in the long run.  They work synergistically together.  The more able you are to stretch further, the more ability to isolate a muscle for higher quality reps; perhaps because the muscle will be less apt to seize up with tension.  The muscle may not tighten and become fatigued too soon if you are flexible.  Plus, being flexy helps the recovery of the muscle to not be so sore and painful.  The next time you workout similar muscles, they won’t be aching due to excessive stiffness if you have adequately stretched them.  I also recall in ballet that if you stretch the muscle after it has been worked, it will elongate better and not create a short stocky type of build.  This is not proven as far as I know, but I do know a lot of ballet dancers who swear by this.

The core is also important to keep strong, and all movement stems from the core.  The core, to me, means the box of your shoulders to your hips.  Without good core stability, the weight workout, no matter how intense, can suffer since all limbs stem from the core. You don’t want to images-1rely on surrounding muscles for stability when lifting weights.  This lessens the intensity of the muscle being worked.  You want to focus on the muscle at hand and isolate it without the aid of surrounding muscles to “cheat” the lifting/lowering.  If you’re bending awkwardly or having to use less weight because there is strain due to poor core strength, you should consider increasing the power through the center of the body in addition to your regular routine.

Enter Yoga.  Yeah, it’s granola-y and full of weird spiritual people in tight clothes, but it can do amazing things.  Have you ever done a real Yoga Class at a studio?  It is butt hard!  Not easy or peaceful.  My muscles were screaming for days and I took the beginner class!  I’m not suggesting thatimages-2 type of yoga for you, yet…. How about you start off with something like this?  I’m going to do it tonight after dinner (wait and hour though).  I think it perfectly helps correct all of those issues I talk about above. It can’t hurt you.  And all else aside, who couldn’t benefit from being more flexible?

 

Workout Apps

Today’s Exercise Monday Post:

App IconHappy Christmas Eve to all!  As I write this, it is indeed Christmas Eve at 9:30 at night.  I’m just about to finish wrapping my last present and go into the kitchen to make some special treats that I also give as gifts.

I didn’t want to let the day go by again without posting something important that I feel I should share with those that read this little blog.  Today it’s about my favorite Apps (right now) that I downloaded from iPad Apps.  I’m not sure if these Apps are also for the iPhone or Mac, but it works great on my iPad because the screen is the perfect size to see all the moves. Nevertheless, try to find them because they are such a great tool to use especially if you are traveling like I currently am.

They are called Daily Workouts and they are produced by Daniel Miller. At first I downloaded the FREE versions and they were a great incentive to get the full version.  The FREE ones work great, but I wanted a little bit more variety and more options. Actually, truth be told, I initially got the Yoga App and decided to check out the other types after I had been using it for a few months.  I would label these workouts as beginner to intermediate in terms of difficulty.  But you could add extra weight to the exercises and make them more challenging. I have the Ab Workout, Butt Workout, Leg Workout, Workouts (whole body and stretching), Cardio, and Simply Yoga programs. You can choose between 5 minutes,  7.5 minutes or 10 minutes for each body part.  You can also mix up the workouts so that you don’t do them in the same sequence every time.  If you want to buy the full version of these, they cost around $1.99 each.  I think that is a good price for shaping a body while on the go. They have programs that use kettle bells and exercise balls too.

Sample of CardioJust for the record, today after my long walk to CVS, I came home and did the Leg and Butt Workouts and then did 7.5 minutes of Stretching.  Tomorrow I will do Upper Body and Abs in addition to some undecided cardio.

Merry Christmas to all and to all a Goodnight!