Last week I said I would go into more detail on my exercise routine. So first of all: Strength Training. The benefits of strength training are plentiful. Increased metabolism, stronger bones, leaner appearance, etc.
I used to be intimidated by all of the machines and sweaty, grunting men. I wandered around hoping on and off random machines. No more I say! Last year I spent time working out with a very knowledgeable trainer. (If you can afford it, I highly recommend signing up for a few sessions with a qualified trainer). Now, I strength train with confidence and a plan. Here are the basics:
1. Frequency: 2-3 days per week. Usually full-body strength all at once. Unless you want to enter a fitness competition or look like Ahnold you need not worry about training different muscles every day of the week.
2. Focus on the big muscles: If you work the big muscles (glutes, quads, hamstrings, chest, back) you also get the little ones right along with them. Forget the thigh abductor and the tricep pull-down. Push-ups, Lat rows and assisted pull-ups will all work your smaller upper body muscles AND the big ones at the same time.
3. Super-sets: For even more bang for your buck, do a set of push-ups between each set of bench press. (This works your chest muscles the whole time without rest so your muscles tire faster.) Or do a set of squats right next to the assisted pull-up machine between sets. (This keeps your legs working while you are doing upper body strength. ) Super-setting burns more calories because you are efficiently using your "rest" time. This means you can get a more challenging workout done faster.
4. Lift Heavy: I know this scares all the girls, but if you are not almost struggling by the end of the set, you need to lift heavier. It should be uncomfortable! Once it gets comfortable, increase the weight. You will see results if you lift heavier (hello, your muscles need to be working!!!)
5. Lift slower: If you lift in an uncontrolled, fast or swinging motion, you are working your joints, not your muscles. You have to resist the momentum to make the muscle work. I use the 4-1-2 count. 4 down, 1 hold and 1 up. The resistance part of the exercise is alway a slow-controlled 4-count. For a squat, this is the motion from standing into squat. 4 counts down, 1 count hold the position, 2 counts up. For a bench press, this is 2 counts up, 1 second hold and 4 counts down (resisting the weight from just falling.. this is where your muscles work).
6. Change it up: As you repeat a strength training program a few times, your body learns the movements and adjusts to make things more efficient (burn less calories). Change your program every 3-4 weeks to keep your body working its hardest.
Here is one of the workouts I do:
(3 super-sets of 12 reps with 1 minute rest between sets)
I used to be intimidated by all of the machines and sweaty, grunting men. I wandered around hoping on and off random machines. No more I say! Last year I spent time working out with a very knowledgeable trainer. (If you can afford it, I highly recommend signing up for a few sessions with a qualified trainer). Now, I strength train with confidence and a plan. Here are the basics:
1. Frequency: 2-3 days per week. Usually full-body strength all at once. Unless you want to enter a fitness competition or look like Ahnold you need not worry about training different muscles every day of the week.
2. Focus on the big muscles: If you work the big muscles (glutes, quads, hamstrings, chest, back) you also get the little ones right along with them. Forget the thigh abductor and the tricep pull-down. Push-ups, Lat rows and assisted pull-ups will all work your smaller upper body muscles AND the big ones at the same time.
3. Super-sets: For even more bang for your buck, do a set of push-ups between each set of bench press. (This works your chest muscles the whole time without rest so your muscles tire faster.) Or do a set of squats right next to the assisted pull-up machine between sets. (This keeps your legs working while you are doing upper body strength. ) Super-setting burns more calories because you are efficiently using your "rest" time. This means you can get a more challenging workout done faster.
4. Lift Heavy: I know this scares all the girls, but if you are not almost struggling by the end of the set, you need to lift heavier. It should be uncomfortable! Once it gets comfortable, increase the weight. You will see results if you lift heavier (hello, your muscles need to be working!!!)
5. Lift slower: If you lift in an uncontrolled, fast or swinging motion, you are working your joints, not your muscles. You have to resist the momentum to make the muscle work. I use the 4-1-2 count. 4 down, 1 hold and 1 up. The resistance part of the exercise is alway a slow-controlled 4-count. For a squat, this is the motion from standing into squat. 4 counts down, 1 count hold the position, 2 counts up. For a bench press, this is 2 counts up, 1 second hold and 4 counts down (resisting the weight from just falling.. this is where your muscles work).
6. Change it up: As you repeat a strength training program a few times, your body learns the movements and adjusts to make things more efficient (burn less calories). Change your program every 3-4 weeks to keep your body working its hardest.
Here is one of the workouts I do:
(3 super-sets of 12 reps with 1 minute rest between sets)
- Super-Set 1: Lunges - using weighted bar on Smith machine; Push-ups - floor
- Super-Set 2: Incline leg press; Dumbell shoulder press
- Suer-Set 3: Seated row with wide-grip; 1- legged squats
- Super-Set 4: Assisted pull-ups with wide-grip; Lunges or squats
Make sure you are lifting heavy enough to be sweating and working hard. I follow this up with some ab work and its a great full workout.
Photo Credit: 1
2 comments:
I love me the supersets! Usually build a stability move into them to work core/balance at the same time.
So your incline press would be paired with shoulder presses either sitting on a stability ball or standing on one leg. One legged exercises earn huge respect (and scare) the guys!
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