When I see an overweight person at the gym, I don't feel sorry for them. I don't feel embarrassed for them. I don't think it's funny and I'm certainly not judging what their body looks like, or what kind of stats are on their tredmill. I don't feel pity for them. I feel PROUD. You go, Glen Coco. Show them what you're made of.
Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.
Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.
One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.
Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.
Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.
On Wednesday I didn’t do anything. It was my rest day. It’s now officially been one week without running.
I don’t like that:(
Today I’m going to try and walk on the treadmill, possibly try to jog for a couple minutes.
If you’re able to run, do it! I’m very jealous of you.
Women with great bodies have a dirty little secret. sure, they work out and eat well — but they also sneakily burn hundreds more calories than everyone else. from the outside, they don’t seem to be doing anything particularly strenuous. “you wouldn’t believe how many straightforward ways there…
Here are some exercises that will tone your oblique muscles. Once you start lowering your body fat (and removing those love handles), you (and others) will really notice the benefits of these exercises!
Trunk Twist (3 sets of 10 - 15 reps per side)
Stand with your feet at shoulder width and your knees slightly bent.
Place your hands in front of you with palms facing away from you (as if you’re about to push something away).
Twist your torso to the left, until your face (and hands) are facing in the opposite direction. (Don’t force yourself to go too far - you don’t want to injure yourself.).
Now twist all the way around to the right.
Repeat steps 3 and 4 until you’ve completed the desired number of reps.
Lying Twist (3 sets of 10 reps per side)
Lie on your back, with your arms stretched out to your sides, palms facing down.
Raise legs upward with knees slightly bent. Your legs should be almost at 90 degree angle from your body (i.e. almost straight up in the air, but bent slightly)
Lower your legs to the left side, so that your left, outer thigh touches the ground.
Now bring your legs up and lower them down to the right, until your right outer thigh touches the ground.
Repeat steps 3 and 4 until you’ve completed the desired number of reps.
Lying Leg Raise (3 sets of 10 reps per side)
Sit on a bench, holding the sides firmly.
Extend your legs out straight.
Pull your knees into your chest, squeezing your abs at the same time.
Hold for 2 seconds.
Repeat steps 2 - 4 until you’ve completed the desired number of reps.
Oblique Crunch (3 sets of 10 per side)
Lie on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90 degree angle so that the bottom of your feet are vertical.
Place your hands on the back of your head, or if you prefer, cross them over your chest.
Lift your right shoulder blade off the ground moving your right elbow towards your leftknee. This results in a “twisting” motion, and is why this exercise is often referred to as a “Twisted Crunch”.
Feel the squeeze for a second.
Slowly return to the starting position.
Repeat steps 3 and 4 for your other side (i.e. move your left elbow towards your rightknee)
Repeat steps 3 - 6 until you’ve completed the desired number of reps.
Once you become comfortable with these exercises, feel free to perform more repetitions per set. For example, when you can perform 3 sets of 10 oblique crunches easily, try 3 sets of 15 per side, or even 3 sets of 20
I run to feel the fire in my lungs, the air in my face, the sweat in my eyes. I run so that I know what it’s like to fly- that moment when you’re going so fast that everything around you seems to stop and watch. I run to explore, both the world and myself- I run because I’m not sure which is easier to understand. I run to celebrate, to mourn, to procrastinate, to better myself, but never do I run because I have to.