Day 4.2: Weight Bearing Exercises

How was day 1?  I hope it was grand!  Today I had some delicious Zucchini Pancakes, from Smitten Kitchen, and they were delicious, with really minimal sugar per serving.  And I subbed 1/2 wheat flour.  Win-win.

Today I am going to share some easy ways to get strength training into your workout.  Remember, this 10 days your goal is to do strength training 3 times this 10 days.  

I found this "Seven Minute Workout" and I really liked the exercises and reps.  These are "Body Weight" exercises, meaning the resistance you use is your own weight.  More for some of us, to be sure :)  Push yourself and do it 3 times.  You know you can.

The seven-minute workout

The 12 station regime should see each exercise conducted 15 to 20 times, in 30 seconds, with only five to 10 seconds “rest” between each one. The whole circuit (which can be repeated two to three times) should take about seven minutes and Jordan says to do it no more than three or four times a week.

If you have dumbbells at home, and I don't mean people that really annoy you, try some of this group of exercises.  10-12 reps, 3 sets.  Try to choose a variety and work your whole body.

The last suggestion I have for body weight exercises is my personal favorite, the Nike Training Club app for iphone or ipad.  Seriously love this app.  Exercises range from beginner to advanced, 30 min to 45 min, and you can mix the workouts with cardio for extra fat burn, and the body-weight exercises work your entire body.  There's a voice coach and you can set your favorite jams to play while you rock your muscles.  I find that I like to add more arms after, like plain old bicep curls, but the app is full of push ups and rows, great for chest and back.

Take time to build your muscles.  You will burn more calories, feel sleeker and stronger, and be less injury prone.

Day 1.3: Torch That Fat!

I almost missed working out yesterday.  I left it until the very last possible minute.  I just wasn't motivated and found lots of other things to do instead. But I really couldn't skip, now could I?  So I didn't.  I think I've officially created a new habit.  Yes! 

Working out. I hope you haven't hit boredom already, but if you've been treadmilling it for months and feel like you are just going through the motions, this post is for you. Kathryn ;).

So here's your challenge.  

Mix it up.  

Why? How? What?  Help!

Fact: Bodies at rest burn calories.  Doing your everyday routine: staying alive, chasing toddlers, and keeping the house looking respectable burns calories. This is called your Basal Metabolic Rate.  

(or BMR - more on this important number later.)

Muscle burns calories.  Fat does not.  SO the more muscle you have the more calories you are going to burn just doing the daily grind.  This is the miracle of exercise miracles.  The holy grail.  The truth you've been waiting to hear. The parting of the clouds and the feel of the sun on your face.  Overstated?  Maybe a tad.

Incorporating resistance training into your workouts 3 times per week increases your muscle mass, increases your metabolism (the rate at which you burn calories), and decreases your body fat percentage. What did I tell you? holy. grail.

I saw two articles in Shape Magazine just Monday that explain how make this interesting fact a reality in our exercise regime.  They both tell us to workout like a man.  Pffft, whatever.  No really.  Pay attention.

1.  Keep exercises simple by doing multi-muscle group exercises with weights, like squats with an overhead press.

2.  Do less cardio.  No, you didn't misread anything.  LESS cardio.  Muscle burns fat more efficiently, even at rest, and as the queen of efficiency, I like that.  You can accomplish more in less time lifting weights than running/riding/aerobicizing moderately for an hour.  Sweet.

3.  Up the intensity.  That means WORK HARDER!  Be out of breath, huffing and puffing; say the Pledge of Alleigance: if you can barely say it comfortably then you are working out hard enough.  (this is called the Talk Test.  More on RPE later.) Longer workouts are not always better.  It all comes down to how HARD you are working.

Short and intense > long and moderate/mild.  

(you recognize the "greater than" symbol, right?) 

Long and intense > short and intense

So try this Countdown Workout today, give it some concentrated effort, with a 2-5 lb weight.  Use a jug of milk, a can of spaghetti sauce, or your smallest child.  See how you feel.  See how strong you are!  And have fun!

Countdown Workout

Perform 10 reps of a kettlebell (or dumbell) swing

Without rest, do 10 reps of burpees

Still without resting, do 9 reps of the swings

Now do 9 reps of burpees

Continue this pattern until you do just 1 rep of each exercise, trying to rest as little as possible (or not at all) between moves.

What is a kettlebell swing, you ask?  Here's a photo.  Just swing.  Keep back straight through the exercise, eyes in front, head up.  Swing and stand using your legs, NOT your back.

And here is a burpee:

See the full article here: http://www.shape.com/weight-loss/weight-loss-strategies/3-reasons-you-dont-lose-fat?utm_source=FitnessNewsletter&utm_medium=Newsletter&utm_term=AllNLsubscribers&utm_campaign=FitnessNewsletter111813&utm_content=Final

If you're interested and more advanced in the weight lifting category, look at the link below called "22 Men's Exercises that Women Should Do", and you should totally laugh at what the photo models are wearing.  Oh my!

Sore today, stronger tomorrow!