Weight lifting may seem pretty simple and straight forward (I mean, just lift the weight, right?), but there are many different types of weight lifting techniques that can give you different results. Here are some common terms you may have heard of and how they can help you get the results you are after.
Super Sets – Super sets are a great way to improve both muscular endurance and cardiovascular endurance to cut down on your workout time and burn fat while gaining muscle. Super sets usually consist of two to three exercises performed back to back with little to no rest in between, and then repeated. Example: 10 weighted lunges, 10 push ups, and 10 pull ups, then repeat. (more…)
It’s summer time, and with the hot weather, there’s no hiding a saggy tush. Toning and tightening your glutes is the only way to give your butt the lift it needs and lessen the appearance cellulite (which we can all use.) Here are your top three exercises to create a shapely backside you’ll be proud to show off in your teeny bikini:
Jump Lunges Adding plyometrics, or jumping, to your standard lunges will increase the blood flow to your working muscles by 25 percent, which helps fuel your muscles and power your metabolism, giving you greater results in less time. Start in a lunge position, left leg forward, hands on hips, both knees at 90 degree angles. Push off from your front heel, propelling your body into the air. In mid-air, switch your feet so your right leg is now in front. Land with soft knees and slowly lower back into a lunge, both knees at 90 degrees. Repeat, performing 8-10 lunges on each leg. (more…)
Sometimes, you make plans to work out. You might do all of the prep work: you pack your gym clothes the night before, make sure you have your water bottle and a healthy snack, you clear your schedule, and then, boom! Something happens and your carefully constructed plans vanish in smoke. What’s an intrepid gym rat to do? Don’t worry, there are many things you can do at home that will give you a great workout, even if you don’t have access to free weights or a treadmill! Here are some great options:
- The Power of 50 – 50 squats, 50 push ups, 50 sit ups and 50 lunges. It’s guaranteed to get your blood moving! (more…)
Combination Exercises consist of two different lifts at the same time. This type of exercise gets the heart rate up and sheds the inches quickly. I use this style of lifting with my clients at least once a week. I recommend doing 2 sets of 15 to 20 reps.
My trainer came back. Part of my body didn’t want him to and the other part did. Please tell me this gets easier? I know it will be worth it. Today was so hard. Painful. The worst part… I threw up. Half way through I was light headed and nauseous. I drank water. I sat still. I took deep breaths. Nothing was fighting that back. I felt terrible, not to mention embarrassed. Obviously nothing he hadn’t seen before. We rested and got back to it. Toward the end I started to feel sick again and he pretty much told me to go home.
He’s not completely sure why I got sick today. Possibly that I did not have enough to eat today, and that my body is adjusting to this all-out beating it’s receiving. That snack I was supposed to eat before going to the gym? I missed that.
It was a beautiful day outside, so instead of warming up on the treadmill we hit the jogging path. It’s just short of a mile and for today, it was long enough. Today’s routine was a little different that Monday:
– Warm up with jog
– 2 sets lunges
– 2 sets of 30 arm-pull things on weights
– 2 sets of 30 bench squats (rest arms on bench, bottom hanging off side, use arms to pull up)
– Run three flights of stairs, twice
– 2 sets of 30 leg lifts on weight machine (lie on stomach, weights rest of calves, pull up)
– 2 sets of 30 crunches, 5 different ways (these are the most awful thing we do!)
– Lifting weights
– 2 sets of 20:
– Lifting legs, lying flat on back with legs extended, hands under bottom
– Flutter kicks- lying flat with hands under, alternate each leg up and down
– Scissor kicks- lying flat with hands under, legs criss-cross over one another
My post-gym snack today was a cheese stick and half an apple. He told me that especially on the days we work together, eat plenty of fruits (like bananas) and cheese makes a great post-snack because of the sodium and protein.
I’m going to continue posting this entire experience on my way to dropping some unneeded pounds. Keep up in between blog posts at the Diets In Review Twitter page.
Miss my first exercise post, see it here.