I decided to write this post so that those of us (myself included) who aspire to be in the same physical shape as Beyonce, Kim Kardashian, Jennifer Aniston, Mariah Carey, etc don't get down on ourselves when we don't achieve that level of fitness. Now, I'm not denying that these ladies, and others don't work their behinds off to get those ripped abs n' all, BUT... their lives are NOTHING like ours. This doesn't mean that we CAN'T get our bodies to look like that, but we need to understand WHY it's much harder for us. Keep reading...
1. Airbrush. Sure, they look good, whatever doesn't look great on film is usually corrected. We don't have that luxury.
2. Money. I get physically ill when the media sensationalizes how quickly Beyonce and Jessica Alba bounced back after their pregnancies. I would HOPE so. They have access to personal trainers, chefs and nutritionists Most of us are just happy to have a job. OH yeah, and they can pay someone to watch their children while they work out. Not all of us can do that. Most of of the people I know work just cover their daycare. It's called real life folks.
3. It's their job!! There's sort of an expectation from society that they look good. I'm not saying that someone who is "less" attractive doesn't deserve fame and fortune, but looking good certainly doesn't hurt anything if you're trying to be an entertainer. Besides, many of these women are role models for younger girls. They should WANT to be healthy for that reason alone.
4. They have more help. Not only do they have all those things that I listed in #2, but they have personal assistants, maids, landscapers, etc. The majority of us have to do all that on our own, which sort of cuts into our fitness time. Of course we manage to fit it into our lives, but if we had someone else to schedule it for us we might do much better.
5. The nature of their job requires them to move more. In most instances, actresses and especially singers move around more than anyone with a desk job. Look, even when I was in the Army I sat around quite a bit. I worked out during our designated physical training time, and when we did training exercises. Other than that, I spent ALOT of time sitting on my ass answering the phone. Actresses move about the set all day during filming, and singers dance their asses off on stage. That's hard work, especially in heels.
So, I don't want anyone to covet Mariah Carey's legs, Beyonce abs or Jessica Alba's arms. Sure, there's a level of personal discipline that they have to have to look they way they look, but it's gotta be easy to be disciplined when you have an entourage to support you. For us mortals who are lacking the Hollywood lifestyle amenities, we're just trying to get by. To stay fit with the lives WE lead, now THAT is true accomplishment. Be proud :).
Friday, July 5, 2013
Wednesday, June 26, 2013
Real Women Have Curves... Real Women Don't Have Curves...
Over the past few years I've noticed a disturbing trend. Heavier women are putting down "skinny" women. Skinny women are putting down athletic women. Athletic women are putting down "fat" women. Etcetera. They say real women have curves. So what does that make women who aren't curvy or voluptuous? Phony? Are women who are morbidly obese "the realest?" Are women with an atheletic build "butch?" Seriously. This debate needs to end. It never should have started.
All the comments about how men like women with curves, and "only a dog wants a bone" are ridiculous. So, if a man is attracted to a smaller girl, suddenly he's a "dog?" Does a smaller woman not deserve love too? Maybe that's just what he likes. Sure some men like thicker women, but not all do.
Look, I'm in no way trying to insinuate that one body type is better than any other. Thing is, no one else should try to determine that either. Can't we accept that there is no "right" or "wrong" body type? I used to be REALLY REALLY skinny. REALLY skinny. I wasn't that size on purpose. It was partially genetic and partially the workout regimen I had to follow in the army. I ate plenty and I ate often. I just worked it off as fast as I ate. Not a day went by that I didn't hear snide remarks, usually from females who were significantly larger than me. I can tell you one thing though: I had no problem attracting men. Some were, in fact dogs, but I'm certain it's not because I was bony. I'm positive it was 100% THEIR issue.
One so called "noncommissioned officer" even called me "Sergeant Bulimia" when I was in the Primary Leadership Development Course. Surprisiningly, it was a male instructor. I expect that behavior from females, but that was a shocker. I have a very thick skin, so the comments didn't really get to me, but I can't help but wonder why it's more socially acceptable to make remarks to a "skinny" girl's face? I'm sorry, but that's a mystery to me. As a child, I distinctly remember being scolded for making fat remarks about my uncle's now wife. She was 500 pounds, BTW, but when comments were made about how skinny I was, it was just fine. I personally don't think it should be socially acceptable to make nasty remarks about ANY woman's size.
I also can't help but wonder who makes the rules about how we are "supposed" to look. I know. I know. Society. Once upon a time though, society worshipped voluptuous women, but then society moved toward the more Twiggy-esque build. In all honesty, I don't think society as a whole can change an individual man's preference. During the Renaissance Era, I'm sure there were men who loved curvy women, and men who loved slender women. The curvy women may have been more celebrated in the arts, but that doesn't mean that the less curvaceous women died alone. When being "skinny" became popular I'm sure women with more junk in the trunk didn't suffer from loneliness.
So let's put a stop to this. The best body type is a healthy body type. Healthy isn't an ideal perpetuated by society. Healthy is a series of factors, based in science that can determine your risk for cancer and other ailments. Healthy is something that a doctor can sign off on. Healthy is what we should strive for, and whatever body type we end up with when we reach our optimum health is the body we should embrace, society be damned.
All the comments about how men like women with curves, and "only a dog wants a bone" are ridiculous. So, if a man is attracted to a smaller girl, suddenly he's a "dog?" Does a smaller woman not deserve love too? Maybe that's just what he likes. Sure some men like thicker women, but not all do.
Look, I'm in no way trying to insinuate that one body type is better than any other. Thing is, no one else should try to determine that either. Can't we accept that there is no "right" or "wrong" body type? I used to be REALLY REALLY skinny. REALLY skinny. I wasn't that size on purpose. It was partially genetic and partially the workout regimen I had to follow in the army. I ate plenty and I ate often. I just worked it off as fast as I ate. Not a day went by that I didn't hear snide remarks, usually from females who were significantly larger than me. I can tell you one thing though: I had no problem attracting men. Some were, in fact dogs, but I'm certain it's not because I was bony. I'm positive it was 100% THEIR issue.
One so called "noncommissioned officer" even called me "Sergeant Bulimia" when I was in the Primary Leadership Development Course. Surprisiningly, it was a male instructor. I expect that behavior from females, but that was a shocker. I have a very thick skin, so the comments didn't really get to me, but I can't help but wonder why it's more socially acceptable to make remarks to a "skinny" girl's face? I'm sorry, but that's a mystery to me. As a child, I distinctly remember being scolded for making fat remarks about my uncle's now wife. She was 500 pounds, BTW, but when comments were made about how skinny I was, it was just fine. I personally don't think it should be socially acceptable to make nasty remarks about ANY woman's size.
I also can't help but wonder who makes the rules about how we are "supposed" to look. I know. I know. Society. Once upon a time though, society worshipped voluptuous women, but then society moved toward the more Twiggy-esque build. In all honesty, I don't think society as a whole can change an individual man's preference. During the Renaissance Era, I'm sure there were men who loved curvy women, and men who loved slender women. The curvy women may have been more celebrated in the arts, but that doesn't mean that the less curvaceous women died alone. When being "skinny" became popular I'm sure women with more junk in the trunk didn't suffer from loneliness.
So let's put a stop to this. The best body type is a healthy body type. Healthy isn't an ideal perpetuated by society. Healthy is a series of factors, based in science that can determine your risk for cancer and other ailments. Healthy is something that a doctor can sign off on. Healthy is what we should strive for, and whatever body type we end up with when we reach our optimum health is the body we should embrace, society be damned.
Tuesday, June 18, 2013
Reasons you don't work out... (and why they are B.S.)
There are soooo many reasons to work out, and very few reasons not to.Yet, it seems as though people generally find those few reasons NOT to work out and run with them. Well, I'm here to square you all away on that. If a doctor doesn't tell you not to do it, you have NO reason not to.
Here are some of thereasons excuses I often hear, along with my response:
1. I don't have time. You might think you don't have time, but everyone makes time for what they WANT and NEED to do. Scientifically speaking, everyone NEEDS to work out. Make the time for it. It might result in less sleep or less leisure time, but the benefits are worth it.
2. I can't afford a gym. You don't need one. During my first three years or so in the Army I didn't go near a gym. I was in the best shape of my life. What you need is to know how to use your body as your fitness equipment. Some of the most effective exercises are performed using nothing but body weight resistance. In fact, I'd even be willing to help you get fit, without the gym if you message me.
3. I'm too tired. Working out actually GIVES you energy. Try it out. I can't make this stuff up.
4. I have kids. They should know the value of active living too. Involve them in your work outs. You don't have to have them in on your weight bench trying to lift their own weight, but you can take them to the park and run around with them, swim with them, hike with them, etc. Might as well start them on the path of healthy living young.
5. I'm injured. Unless you are in a full body cast or under strict doctor's orders not to do anything, there's probably something you CAN do while you wait for the injury to heal. Sprained ankle? Work your upper body. Broken arm? Do squats.
6. I'm pregnant. Again, your doctor makes the final call on whether or not you should workout, but in general, working out during pregnancy makes your labor easier and makes it easier to bounce back after delivery. Don't over-do it during pregnancy, but don't be scared to move.
7. I have high blood pressure. Exercise lowers your high blood pressure. It also reduces the risk of certain cancers, heart disease and a million other ailments. Feel your blood pressure spiking? Hop on a treadmill.
The bottom line is, our bodies are built to be fit. Not everyone can be a body builder, or a marathon runner but everyone spend some time out of their day in the name of their health. In the end you'll save time by avoiding the hospital and money by avoiding the medical bills that come with ailments that are preventable through active living. If you're already following a program, keep up the good work. If you're interested in starting a regimen, message me for more information.
Here are some of the
1. I don't have time. You might think you don't have time, but everyone makes time for what they WANT and NEED to do. Scientifically speaking, everyone NEEDS to work out. Make the time for it. It might result in less sleep or less leisure time, but the benefits are worth it.
2. I can't afford a gym. You don't need one. During my first three years or so in the Army I didn't go near a gym. I was in the best shape of my life. What you need is to know how to use your body as your fitness equipment. Some of the most effective exercises are performed using nothing but body weight resistance. In fact, I'd even be willing to help you get fit, without the gym if you message me.
3. I'm too tired. Working out actually GIVES you energy. Try it out. I can't make this stuff up.
4. I have kids. They should know the value of active living too. Involve them in your work outs. You don't have to have them in on your weight bench trying to lift their own weight, but you can take them to the park and run around with them, swim with them, hike with them, etc. Might as well start them on the path of healthy living young.
5. I'm injured. Unless you are in a full body cast or under strict doctor's orders not to do anything, there's probably something you CAN do while you wait for the injury to heal. Sprained ankle? Work your upper body. Broken arm? Do squats.
6. I'm pregnant. Again, your doctor makes the final call on whether or not you should workout, but in general, working out during pregnancy makes your labor easier and makes it easier to bounce back after delivery. Don't over-do it during pregnancy, but don't be scared to move.
7. I have high blood pressure. Exercise lowers your high blood pressure. It also reduces the risk of certain cancers, heart disease and a million other ailments. Feel your blood pressure spiking? Hop on a treadmill.
The bottom line is, our bodies are built to be fit. Not everyone can be a body builder, or a marathon runner but everyone spend some time out of their day in the name of their health. In the end you'll save time by avoiding the hospital and money by avoiding the medical bills that come with ailments that are preventable through active living. If you're already following a program, keep up the good work. If you're interested in starting a regimen, message me for more information.
Thursday, June 13, 2013
The scale... love it or leave it?
Some people weigh themselves. Some don't. Whether or not you should is somewhat of a personal choice. Well, as for ME, personally, I say, weigh yourself, but don't get obsessive.
Why do I say this? Well, weight IS a somewhat relative thing, but then, there are agreed upon height and weight ratios throughout the medical community. Doctors weigh you when you get a physical, and if you fall outside of that agreed upon ratio, whether over or under, it will be addressed. If you find yourself at a weight that's unhealthy for your height, you may want to consider some diet and exercise changes. There are exceptions, of course. For example, I'm only 5'3" (AND A HALF. DON'T FORGET THE HALF). A healthy body weight for me is about 120-130ish. But, a body builder could weigh a pretty good amount over that and not be considered "fat." A marathon runner might be somewhat under that and not be considered "too skinny." There is much more taken into account than weight, when assessing your health but it's a pretty good starting point.
A few months ago, I was about ten pounds over the target weight for my height. Ten pounds isn't a big deal, until it turns into 20, 30, etc. Given that my grandmother died of heart disease, and suffered cancer in her younger years, and my mother is in remission for breast cancer, I like to err on the side of caution. I eat as clean as I can and exercise religiously. It's not obsession. It's medically sound. Will I freak out if I tip the scale but I'm living healthfully otherwise? No. Here's the thing though.. that won't happen with me. When I'm active and eating right, my weight follows. Generally, my weight is in direct proportion to how I'm living. So, I weigh myself and I keep track.
How you choose to track your progress when you're working out is up to you. The best way to know what you need to do is to get to know YOU. Know what you are genetically predisposed to. Know how your body reacts to an exercise regimen and diet plan. Understand the relationship between your weight and your lifestyle. For some, it's not as direct of a relationship as it is with me. You need to understand how your body works. Don't listen to "well I did this and it worked for me." Those people aren't in your body. You are. So figure out how to best track YOUR progress. For some, body fat calipers or the tape measusre might be the answer. For others, the good old fashioned "do my jeans from high school fit" test is the way to go.
If you DO choose to weigh yourself, here's a few rules: Do it once a week. ONLY once a week. Do it on the same day, at the same time, in the same outfit each week. Do NOT have a meltdown if you aren't dropping pounds as quickly as you'd like, if you know you are doing everything else right. When you lose weight slowly, you tend to keep it off longer, so stay patient with it. If, after about three months you aren't seeing results, DO call your doctor to rule out any medical conditions that could be hindering your progress. DON'T be discouraged at your diagnosis. There's always a way to adapt and overcome.
Whether you choose to weigh yourself or not, stay active, eat right and the rest will follow.
Why do I say this? Well, weight IS a somewhat relative thing, but then, there are agreed upon height and weight ratios throughout the medical community. Doctors weigh you when you get a physical, and if you fall outside of that agreed upon ratio, whether over or under, it will be addressed. If you find yourself at a weight that's unhealthy for your height, you may want to consider some diet and exercise changes. There are exceptions, of course. For example, I'm only 5'3" (AND A HALF. DON'T FORGET THE HALF). A healthy body weight for me is about 120-130ish. But, a body builder could weigh a pretty good amount over that and not be considered "fat." A marathon runner might be somewhat under that and not be considered "too skinny." There is much more taken into account than weight, when assessing your health but it's a pretty good starting point.
A few months ago, I was about ten pounds over the target weight for my height. Ten pounds isn't a big deal, until it turns into 20, 30, etc. Given that my grandmother died of heart disease, and suffered cancer in her younger years, and my mother is in remission for breast cancer, I like to err on the side of caution. I eat as clean as I can and exercise religiously. It's not obsession. It's medically sound. Will I freak out if I tip the scale but I'm living healthfully otherwise? No. Here's the thing though.. that won't happen with me. When I'm active and eating right, my weight follows. Generally, my weight is in direct proportion to how I'm living. So, I weigh myself and I keep track.
How you choose to track your progress when you're working out is up to you. The best way to know what you need to do is to get to know YOU. Know what you are genetically predisposed to. Know how your body reacts to an exercise regimen and diet plan. Understand the relationship between your weight and your lifestyle. For some, it's not as direct of a relationship as it is with me. You need to understand how your body works. Don't listen to "well I did this and it worked for me." Those people aren't in your body. You are. So figure out how to best track YOUR progress. For some, body fat calipers or the tape measusre might be the answer. For others, the good old fashioned "do my jeans from high school fit" test is the way to go.
If you DO choose to weigh yourself, here's a few rules: Do it once a week. ONLY once a week. Do it on the same day, at the same time, in the same outfit each week. Do NOT have a meltdown if you aren't dropping pounds as quickly as you'd like, if you know you are doing everything else right. When you lose weight slowly, you tend to keep it off longer, so stay patient with it. If, after about three months you aren't seeing results, DO call your doctor to rule out any medical conditions that could be hindering your progress. DON'T be discouraged at your diagnosis. There's always a way to adapt and overcome.
Whether you choose to weigh yourself or not, stay active, eat right and the rest will follow.
Tuesday, June 11, 2013
60/120s and a Wheelchair...
I have been in search of a jogging wheelchair for Jayden for months now. I have found many, but none within my price range (think about it, I'm a stay at home mom and student). I do work part time, from home, but part time isn't exactly a lucrative endeavor. For now, the pimped out jogging chair had to go to the back burner.
In light of that, I decided to give running with his regular chair a shot last night. Turns out, It works just fine, so long as I stay on a smooth, level surface. Luckily, the streets in my subdivision are pretty well maintained.
So last night, what was supposed to be an easy stroll around the neighborhood turned into a run/walk/sprint around the neighborhood. Jayden and I both loved it. When I run with his chair, he laughs, which makes me want to run some more. I love it!
There are more implications for this though. I try to schedule my workouts for when Nelson is home but that can be difficult when he's on day shift and leaves at 630 in the morning. Not that that's too early for me, but the little boy that I babysit usually shows up just past 0700, not leaving me much time to squeeze in a workout. Now, I can take Jayden with me if Nelson isn't home and my workout isn't compromised. Another advantage, quality time with Jayden that we both enjoy that helps me in reaching my fitness objectives. But wait, there's even more... at some points along our walk, I was holding onto Jaydens right hand (the one he doesn't like to move) and pulling him along. So, I've found another way to show Jayden how that right hand is useful and functional. So far, I am impressed with wheelchair running.
I like it so much, we did it again this morning and I fully intend to do it again tonight. I think my new fitness craze is 60/120s and a wheelchair!
Sunday, June 9, 2013
Calories in Versus Calories Out... allow me to clear some things up...
A calorie is a calorie. Certain foods, despite their calorie content may store themselves differently, such as refined bread, etc. So they may be more difficult to burn off. However, what it all truly comes down to is how many calories you expend versus how many you consume. You need to expend more than you consume in order to drop weight. It's actually a very simple concept and I have trouble understanding how it's lost on so many people. Maybe people just want that easy fix to weight loss.I'm here to tell you, if it was possible to eat like a starving third world child at a buffet, while wasting away in front of the television for most of the day, and still lose weight, no one would be overweight. Though the formula is simple, the actions needed to put the right variables into are not, but it's not the hardest thing in the world.
So why am I stating to obvious? Because even though it should be obvious, I keep hearing about these "miracle" ways to lose weight and I can't let people continue to think that weight loss is as easy as not eating after seven or drinking vinegar with every meal, or whatever... so, here's my list of the "cures" I keep hearing about and my response to them:
1. Don't eat past a certain time: Ok, this isn't entirely untrue. My philosophy is that the earlier you eat something, the more time you have to burn it off. HOWEVER, if you're hungry because you skipped a meal, or did something physically grueling, you are doing yourself no good by cutting yourself off. What you'll end up doing is causing your blood sugar to drop dramatically, so that when you DO eat again, your body won't be so quick to burn it off. Translation: how much you eat compared to how much your burn is much more important that what time you eat. Track your calories and see if you've reached your budget. THEN decide if you want to eat past some arbitrary time.
2. Working out in the morning is best: It IS best. For me. It may not be best for you. While some benefits have been shown for working out first thing in the morning, I don't want anyone to be discouraged if for some reason they can't work out in the a.m. For instance: If you work swing shifts, I doubt you'll be hitting the gym at 6am. Working out when your body is exhausted is worse than working out at some time other than morning. Not working out at all is worse than not working out in the morning. Get it in when you can and give it your all and your work will pay off. Period.
3. SENSA/LIPOSENSE/NUTRISYSTEM/ATKINS/SOUTH BEACH: All based in scientific bullshit. Especially the first two. I HATE that woman on the Lipozene commercial that says "you can't do it on your own." The hell you say? Stop being lazy. If you DO give working out and dieting your all and don't see results, see a doctor. Don't look for a magic fix. While Nutrisystem has it's good points, such as convenience, I don't see it as a lifelong way to live. I like real food free of preservatives and low in sodium. I can't prove it right now, but I think there are negative health effects of eating so much prepared food. Atkins and South Beach. Repeat after me: CARBOHYDRATES ARE NOT THE ENEMY. It's not carbs that are bad, it's the type of carbs you eat. Get your carbohydrates from fruits, veggies and whole grains and you'll be just fine. Never, EVER eliminate a food group. Doing so WILL make you lose the weight, but not in a good way. EAT YOUR CARBS!!
4. The calorie count on your treadmill: Ignore it. I use a heart rate monitor, but I don't even trust that because it doesn't "know" my weight or my resting heart rate. I have a calories burned app on my smart phone that I use for the most accurate measure of calorie burn. When I can afford it, I'll have an HRM with more bells and whistles, but in the meantime, I either use my calculator or I subtract 20% of what my HRM is telling me, just to be on the save side. But cardio equipment? Can't trust it.
Seriously, getting and staying in shape can be difficult, but if you make it part of your lifestyle, something you NEED to make time for like laundry or going to work and it won't feel like such hard work. It'll feel like just another day. Get MOVING.
So why am I stating to obvious? Because even though it should be obvious, I keep hearing about these "miracle" ways to lose weight and I can't let people continue to think that weight loss is as easy as not eating after seven or drinking vinegar with every meal, or whatever... so, here's my list of the "cures" I keep hearing about and my response to them:
1. Don't eat past a certain time: Ok, this isn't entirely untrue. My philosophy is that the earlier you eat something, the more time you have to burn it off. HOWEVER, if you're hungry because you skipped a meal, or did something physically grueling, you are doing yourself no good by cutting yourself off. What you'll end up doing is causing your blood sugar to drop dramatically, so that when you DO eat again, your body won't be so quick to burn it off. Translation: how much you eat compared to how much your burn is much more important that what time you eat. Track your calories and see if you've reached your budget. THEN decide if you want to eat past some arbitrary time.
2. Working out in the morning is best: It IS best. For me. It may not be best for you. While some benefits have been shown for working out first thing in the morning, I don't want anyone to be discouraged if for some reason they can't work out in the a.m. For instance: If you work swing shifts, I doubt you'll be hitting the gym at 6am. Working out when your body is exhausted is worse than working out at some time other than morning. Not working out at all is worse than not working out in the morning. Get it in when you can and give it your all and your work will pay off. Period.
3. SENSA/LIPOSENSE/NUTRISYSTEM/ATKINS/SOUTH BEACH: All based in scientific bullshit. Especially the first two. I HATE that woman on the Lipozene commercial that says "you can't do it on your own." The hell you say? Stop being lazy. If you DO give working out and dieting your all and don't see results, see a doctor. Don't look for a magic fix. While Nutrisystem has it's good points, such as convenience, I don't see it as a lifelong way to live. I like real food free of preservatives and low in sodium. I can't prove it right now, but I think there are negative health effects of eating so much prepared food. Atkins and South Beach. Repeat after me: CARBOHYDRATES ARE NOT THE ENEMY. It's not carbs that are bad, it's the type of carbs you eat. Get your carbohydrates from fruits, veggies and whole grains and you'll be just fine. Never, EVER eliminate a food group. Doing so WILL make you lose the weight, but not in a good way. EAT YOUR CARBS!!
4. The calorie count on your treadmill: Ignore it. I use a heart rate monitor, but I don't even trust that because it doesn't "know" my weight or my resting heart rate. I have a calories burned app on my smart phone that I use for the most accurate measure of calorie burn. When I can afford it, I'll have an HRM with more bells and whistles, but in the meantime, I either use my calculator or I subtract 20% of what my HRM is telling me, just to be on the save side. But cardio equipment? Can't trust it.
Seriously, getting and staying in shape can be difficult, but if you make it part of your lifestyle, something you NEED to make time for like laundry or going to work and it won't feel like such hard work. It'll feel like just another day. Get MOVING.
Thursday, May 30, 2013
All or nothing?
I know it's wrong, but I've always had an all or nothing approach to fitness. I feel as though if I can't workout for 45 minutes or more, it's worthless.
The problem is, when I have to fit exercise into my own time, when there's no one around to mandate in my schedule, I can't have that mentality. Surprisingly, I'm just as busy now as I was in the military and I don't necessarily have a full hour each day. Sometimes, I don't even have 30 minutes. At one time, I wouldn't even bother if 30 minutes or less was all I had.
Luckily, new science is emerging that proves you can actually lose more weight by doing higher intensity workouts for less time. So, I do my best to get the most out of my time. Yet, I still feel like I should go longer. I'm not sure if that's because of having to do it for an hour a day, every day for 12 years, or if that's because I generally view life as all or nothing.
For the past two weeks I've been alternating between kettlebells, supersets, heavy lifting and intense cardio intervals. Other than the heavy lifting, these all accelerate your calorie burn. Basically, you burn more with less. Don't ignore heavy lifting though, which builds muscle. Muscle burns calories more efficiently than fat, so even at rest your body will incinerate calories if you're a regular lifter. Ladies, don't worry. You won't look like a body builder if you lift.
As I've mentioned before, I love two-a-days. I REALLY love them now that I may not have a full hour at a time. See, I just can't resist. Here's how my days have been looking lately:
Sunday: This is my superheavy lifting day. I'll usually 3 sets of 10 reps of the following: incline, flat and decline bench, still leg deadlifts, bent rows, wide arm, closed hand and regular push ups, dumbell flies and shrugs. I dont' workout out twice if I complete a workout like that, and I actually... gasp.. skip cardio.
Monday thru Friday: Morning: Treadmill intervals for 20-45 minutes, depending on what time I get my a$$ out of bed and what I have going on that day. These could be 60/120s, incline walking intervals, pyramid intervals, walking with weights, or a super long run. Evening: Kettlebells or lightweight, high repetition weight lifting or supersets. Then I follow with 15 minutes of some sort of ab work (usually).
Saturday: REST.
I might switch things around and do the lifting first, but I prefer cardio in the morning because it feels more energizing to me. When I lift light sometimes I'll stand on balance pods, so I can avoid doing actual lying on the floor ab work, which I hate. When you're off-balance while you workout your core is automatically engaged, so you're working your abs, witthout working your abs. It's pretty genius. If you don't have balance pods, try a rolled up towel.
With all this being said, I have to say, shorter, more intense workouts have helped me immensely. I lost about 8 pounds on Insanity, and I've lost about 3 more since I started my own random program. I guess it's true when they say something is better than nothing!
I'd like to hear from you. What do YOU do when you're pressed for time? Do you skip your workout or do the best you can in the time you have?
The problem is, when I have to fit exercise into my own time, when there's no one around to mandate in my schedule, I can't have that mentality. Surprisingly, I'm just as busy now as I was in the military and I don't necessarily have a full hour each day. Sometimes, I don't even have 30 minutes. At one time, I wouldn't even bother if 30 minutes or less was all I had.
Luckily, new science is emerging that proves you can actually lose more weight by doing higher intensity workouts for less time. So, I do my best to get the most out of my time. Yet, I still feel like I should go longer. I'm not sure if that's because of having to do it for an hour a day, every day for 12 years, or if that's because I generally view life as all or nothing.
For the past two weeks I've been alternating between kettlebells, supersets, heavy lifting and intense cardio intervals. Other than the heavy lifting, these all accelerate your calorie burn. Basically, you burn more with less. Don't ignore heavy lifting though, which builds muscle. Muscle burns calories more efficiently than fat, so even at rest your body will incinerate calories if you're a regular lifter. Ladies, don't worry. You won't look like a body builder if you lift.
As I've mentioned before, I love two-a-days. I REALLY love them now that I may not have a full hour at a time. See, I just can't resist. Here's how my days have been looking lately:
Sunday: This is my superheavy lifting day. I'll usually 3 sets of 10 reps of the following: incline, flat and decline bench, still leg deadlifts, bent rows, wide arm, closed hand and regular push ups, dumbell flies and shrugs. I dont' workout out twice if I complete a workout like that, and I actually... gasp.. skip cardio.
Monday thru Friday: Morning: Treadmill intervals for 20-45 minutes, depending on what time I get my a$$ out of bed and what I have going on that day. These could be 60/120s, incline walking intervals, pyramid intervals, walking with weights, or a super long run. Evening: Kettlebells or lightweight, high repetition weight lifting or supersets. Then I follow with 15 minutes of some sort of ab work (usually).
Saturday: REST.
I might switch things around and do the lifting first, but I prefer cardio in the morning because it feels more energizing to me. When I lift light sometimes I'll stand on balance pods, so I can avoid doing actual lying on the floor ab work, which I hate. When you're off-balance while you workout your core is automatically engaged, so you're working your abs, witthout working your abs. It's pretty genius. If you don't have balance pods, try a rolled up towel.
With all this being said, I have to say, shorter, more intense workouts have helped me immensely. I lost about 8 pounds on Insanity, and I've lost about 3 more since I started my own random program. I guess it's true when they say something is better than nothing!
I'd like to hear from you. What do YOU do when you're pressed for time? Do you skip your workout or do the best you can in the time you have?
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