Up Your Fit

Eat better. Get stronger. Go longer. www.upyourfit.com

Archive for workout regime

New Years resolutions hope!

The vast majority of new year’s resolutions are about getting in shape, losing weight and basically looking good. It’s a well-known fact that people are desperate to reduce the flab that they acquire after the holiday debauchery. Cookies, candies, drinking and excessive eating celebrations pile on the pounds in December, and by January everyone is sweating away on eliptical machines. Hopefully, this January you will be well prepared with knowledge of how to go about reducing your visceral fat and firming up your body. Please don’t go blindly into the gym with some hazy plan of just jumping on the nearest cardio machine! As a Personal Trainer, I have a very specific routine and plan for each client to help them achieve their goals, which is not ALWAYS weight loss. However, I’ll share with you some overall tips across the board to help most of you this new year.

Photo by Spencer Platt/Getty Images

Photo by Spencer Platt/Getty Images

  1. Exercise AND reducing your calorie intake will result in loosing fat. Please don’t succumb to crash diets. Start slowly with eating smaller portions and cutting back a little on sugar and flour-based foods. This will get you going in the right direction. For more tips on nutrition read this article: Eating at the Right time. Although exercise alone cannot guarantee your ideal weight, regular physical activity is definitely one of the most important factors for successful long-term weight loss.
  2. Plan the work, work the plan. Have a little forethought before diving into your workout. Write it out, do some research on-line, or discuss with a Personal Trainer what your goals are and if they have any recommendations. Most Personal Trainers are happy to advance your success, since it’s good networking. I’ve included a sample workout below to get you started.
  3. The studies have shown that people who lose body fat have done it through cardio exercise, and not simply weight training alone. HOWEVER, there is a very specific type of training known as high intensity interval training or Short Burst Training using weights, cardio machines, etc. that is the key to burning the most calories in the shortest amount of time and increases your metabolism rate. It needs to be anaerobic, not just aerobic. That means you should be sucking wind, working hard with rest in between intervals. Wearing a heart rate monitor will give you the most specific answer of weather you’re going anaerobic or not. Disclaimer: this is not for everyone, check with your doctor before trying this exercise routine.
  4. Women: it is extremely difficult to “bulk up” from doing weights, unless you’re on steroids or other supplements. This is a ridiculous myth that most women believe. The reason most women “bulk up” is by adding muscle to fat. Therefore, it’s best to do cardio and  weight training together, with a reduced-calorie nutrition plan to achieve your lean non-bulky body.

Below I have given you a plan that you may or may not want to use for your new years resolution workout:

  • Warm-up with 5 – 10 minutes of jogging, biking or stair-climbing
  • Repeat the following three times:
  • 20 lunge-walks holding dumbbells (weight varies per person)
  • 30 sec – 1-minute planks or push-ups
  • 1 minute of jumping rope (or running on a treadmill at a fairly fast pace)
  • Then repeat these three times
  • 20 squats-with-overhead-press using a kettlebell or medicine ball (weight varies per person)
  • 12 rows with a band
  • 30 sec to 1 minute of mountain climbers
  • Finish with 10 minutes on the bike doing six 30-sec. intervals (with 30 sec. rest interval)
  • Stretch

And remember: any exercise is better than none. Even if you just want to go for a walk a few times per week, it’s better than just sitting at your computer. You don’t have to workout hard and often for exercise to be beneficial. Just get out there!

Advertisements

Work with your Strengths

We each are born with specific genetic body-types and we have only so much we can do to transform them and shape them into our dream body. Yes, plastic surgery is one option, but in regards of fitness we are genetically inclined to do certain activities. One factor that determines our strengths and weaknesses are the amount of slow-twitch versus fast-twitch muscle fibers we are born with. Slow-twitch muscles are the muscles fibers that are best for long endurance sports, or aerobic exercise. Whereas, fast-twitch fibers are recruited when a muscle contracts for a shorter burst of energy, called anaerobic exercise. The muscles fibers are on a spectrum that ranges from Type I, slow-twitch to Type II b, very fast-twitch. Therefore, we are naturally built to accel more at one type of exercise over others. Of course, it’s important to have a well-rounded workout regime of both aerobic and anaerobic work. You may find it works much better for your specific body-type to do one type of activity over the other.

Runners going for it at the San Diego ITU Triathlon

My suggestion, as the title implies, is that go for what your body is built. If running marathons doesn’t seem to work well for you, yet you can run extremely fast 200 meter sprints, you could be more of a fast-twitch guy/girl. However, if all you’ve ever done is quick short exercises and you’ve never dabbled in the realm of endurance sports, you may not know what you’re missing! Try both and work at it to see what you’re made of. You never know unless you give it a try. Hey, you may be the next best Ironman Triathlete.

Lighten Up

If you can't relax on a boat in Key West, try soaking in a tub with epsom salts!

With all the stresses in life, it’s always a good reaction to have a healthy stress-reliever. Whether you’re basking on a sandy beach, soaking in the bath tub or getting a massage, find some healthy outlet from all the wear and tear you deal with each day. Creating good habits of releasing the stress can drop your blood pressure and help your relationships. If you go to the gym and you can’t find the energy to workout, sit in the sauna instead. Many times I encourage people to get motivated and exercise, but don’t beat yourself up if you don’t. If you get angry at yourself — come on, admit that you do this sometimes — then it may end up being more stress than it’s worth!

Recovery can be a quintessential part of a proper training plan, so schedule it in sometimes. Going hard all the time and never going easy will create a fitness plateau that is hard to shake off. But with a little downtime and healthy recovery, it’s possible to come back stronger and faster than ever!

Conversely, if you’re just making excuses and being lazy too much, then reassess your priorities and keep on track! But, be good to yourself regardless. We have an abundance of stress in our busy lives. Don’t add to it by getting frustrated for your lack of training. Tomorrow is a new day. Get a good night’s sleep, right after you have a good soak in the hot bath. Then, start refreshed to begin a great workout regime.

%d bloggers like this: