Reader Success Story: Ron Lost 70 Pounds
Like a lot of people, Ron spent much of his life overweight and, consequently, thought that was his fate. At his highest weight of 250 pounds, however, something changed his mind. He bought a fitness magazine and, as he says, "I read articles of real people who shared their experiences of how they lost their bulges and pounds and I said to myself, "If they can do it, why can't I"?"
Ron decided he needed to be more active and started playing badminton several times a week. His weight loss was disappointing at first, but, after some trial and error and some help from a trainer, he got down to a svelte 180 pounds.
Ron's story proves that anyone can find success, even after a lifetime of weight problems. Read more about Ron's inspirational story and share your story, if you've got one.
Keep Your Stress In Check by Keeping It Simple
This morning, I showed up to train one of my clients and found her racing through the house, eyes bulging, hair standing on end, words trailing behind her as she talked about how the dishwasher broke and she has a party this weekend and the dog is sick and she still hasn't put up her Christmas decorations and maybe we shouldn't workout today because there's just too much going on and there is no time.
I thought of slapping her, like they do in the movies when a woman's gone hysterical but I figured she wouldn't appreciate that.
I'm sure a lot of us feel the same way and it's tempting to abandon exercise right along with your sanity to deal with all the pressures and stress of the holiday season. Thinking of the utterly crazed look in her eyes this morning, I was reminded of all the reasons why that only compounds the problem. What makes us crazy isn't exercising, but trying to fit in long, challenging workouts when we just don't have the time or the energy.
So, how do you keep exercise on your to-do list without adding to your stress levels? Below are a few ideas that may help keep you sane:
- Keep it Simple: Sometimes just the idea of having to pack a bag or change clothes can be overwhelming. Think of activities that don't require a lot of preparation or equipment - walking, running or body weight exercises. One trick I like to use is to pick up one set of weights and figure out how many exercises I can do with them. You get a great workout and you don't have to spend time switching weights.
- Shorten Your Workouts: Short workouts will allow you to maintain your fitness, and your sanity, without taking away from your other responsibilities. My favorite is to choose 10 exercises and do each one for 1 minute (e.g., pushups, burpees, squats with overhead presses, dips, jumping jacks, walking lunges, mountain climbers, ball crunches and dumbbell rows).
- Split Your Workouts: It may be easier to find small chunks of time throughout the day when things get busy. I like to do short, intense cardio in the mornings and then a short total body workout later in the day when time gets tight.
- Have Some Fun: Remember when you were a kid and you used to jump into a big pile of leaves? Well, don't do that because then you'll just have to rake them all over again, but remember that feeling and transfer it into something carefree - play catch with the kids or play some Wii Fit Plus games.
How do you maintain your workouts and your sanity this time of year? Leave a comment and give us some ideas for keeping it simple.
More About Fitting In Exercise
Exercise of the Week: Whole Body Stretch
Whenever I see a client's eyes start to water with barely contained fury (usually about halfway through a set of burpees or pushups), I know it's time implement my only defense: The whole body stretch.
This is a surefire way to calm anyone down and to help my clients forget about the terrible, terrible thing I just made them do. Even better, this move feels so good on the entire front body, you may be tempted to remain in this position for the rest of the day.
What I love about this exercise is that you get full support while stretching those chronically tight computer muscles - the chest, shoulders, abs and hip flexors. This move is great after a workout, after a long day at the office or, frankly, any old time of the day.
Whole Body Stretch
Do it right: Lie face up on the ball and roll down until you back is fully supported. Straighten the legs and stretch back over the ball, draping your body over it and letting your arms hang towards the floor. Keep your head up or skip this move if it makes you dizzy. Hold for 3-5 breaths.
Do you have a favorite stretch? Leave a comment and tell us about it.
Vote in This Week's Poll: When do you stretch?
Stretching is a bit of a controversial subject in the fitness world because, frankly, we don't always know when, how or why we should stretch. Many of us learned to stretch before our workouts in the hopes of avoiding injury. Stretching after our workouts was supposed to minimize soreness and help our bodies recover faster.
The truth is, stretching may not do either of these things. Stretching before workouts hasn't been shown to significantly reduce injuries and it may actually hurt performance for certain activities. Whether stretching after workouts can reduce soreness is still up in the air, but many studies show it doesn't help much there either.
The question is: Why stretch at all? It may be a good idea to ditch the pre-workout stretching if it isn't doing anything for you, but stretching after your workout or as a separate workout does have a number of benefits:
- It helps prevent tightness after a workout: Stretching helps your muscles return to their resting state after exercise and helps you maintain your flexibility.
- It can help prevent injuries: An overall stretching routine (like yoga), done consistently and over time, can actually protect your body from injuries. Being inflexible can lead to all kinds of injuries (runner's knee, lower back pain, etc.) and regular stretching keeps you limber and may help you avoid those kinds of overuse injuries.
- It can improve overall performance: While stretching may not help right before a workout, regular stretching can help strengthen your muscles, which means more strength and power.
- It's relaxing and it feels good: The physical benefits are important, but stretching can give you a mental boost as well, helping you relax and soothe your body after a tough workout.
So, what's the best way to stretch? The general guidelines suggest stretching your muscles when they're warm, focusing on tight areas, doing each stretch for 2-4 reps and holding each for 15-30 seconds and stretching at least 2-3 days a week.
What about you? Do you stretch and, if so, what do you get out of it? Vote in this week's poll and tell us about your experiences.
Sources:
J. C Andersen. Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. J Athl Train. 2005 Jul-Sep; 40(3): 218-220.
Dalleck J, Reyment C. "Pre-Exercise Stretching and Performance." IDEA Fitness Journal. 2007 Feb; 4(2).
Herbert RD, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2007 Oct 17;(4):CD004577.
Post Holiday Recovery Ideas
So...it's the day after Thanksgiving, how do you feel? Do you have a food hangover (or, perhaps, another kind of hangover)? More importantly, what happens now? Will you exercise or take a day of rest?
The day after a holiday is a good time to listen to your body and mind and choose a workout that fits your energy level and mood. There's plenty of time to get back to the routine but, today, why not pick a workout solely based on how you feel? Below are a few ideas:
- I'm Feeling Energetic: Try a high intensity cardio workout such as Beginner Interval Training, Intense Intervals, or this Sprint Interval Workout. Say goodbye to turkey butt.
- I Have a Food Hangover: Try something light and soothing such as: Morning & Evening Yoga or Total Stretch with Resistance Bands.
- I Want Something Simple: Try one of these basic workouts or just go for a walk.
- I Want to Burn Some Calories with Strength Training: Try this Total Body Home Workout.
- I Feel Guilty About How Much I Ate: We all feel a little guilty when we overindulge, but try not to punish yourself by skipping meals or exercising too much. Instead, do something positive to get back on track. Treat your body to lots of water, a little exercise and nutritious foods and you'll recover in no time.
If you're around today, leave a comment and tell us how you're recovering from Thanksgiving.
Happy Thanksgiving and a Big Thank You
Happy Thanksgiving! I'm so grateful for all of you and want to send a big Thank You to those of you who read my articles, send emails, post your comments and participate in our exercise family. Your support and encouragement keeps me going and makes this job possible. I'm truly inspired by my readers and am regularly awed by your intelligence, thoughtfulness and commitment to health. I can't thank you enough.
Group hug!
Having said that, I'll leave you with a few workout ideas, if you're looking for something to do on this holiday. If you're around, leave a comment and tell us what kind of exercise you're getting in today.
Thanksgiving Exercise Ideas
Surviving the Holidays Without Weight Gain
Are you ready for Thanksgiving? I certainly am, but only because I'm not cooking a huge dinner (my friends are taking care of that) and I'm not traveling - the two things that make you a little crazy over the holidays.
Unfortunately, not everyone is that lucky. I know many of you will be at the airport, fighting people for overhead bin space or doing everything you can to avoid the middle seat. Some of you will be trapped in a car with relatives for hours at a time saying things like, "Don't make me pull this car over!" or "Must we have World War III right now?"
Whatever you're doing, I'm hoping to convince you to keep some kind of exercise on the schedule this weekend. Your workouts will not only keep stress at manageable levels, it can also be a great way to get some quiet time in the midst of family chaos. For ideas, check out my holiday survival guide and then tell us how you stay on track during the holidays. Do you stick with your normal routine or do you wing it?
Holiday Exercise Resources
Exercises of the Week - Combination Exercises
As Thanksgiving barrels its way here, my client workouts have morphed into short, slightly frantic workouts. Many of my clients are leaving town and don't have time for longer workouts, so they've requested shorter, more torturous workouts. (Okay, maybe I misheard the 'torturous' part...whatever.)
As a result of their demands, we've been doing more combination exercises to save time without compromising on intensity - you can imagine how happy this makes them.
If you're in the same boat, combining moves is a great option. Not all exercises work well together, so it does take some practice to find combos that: A) Use about the same amount of weight and B) Flow well so that there aren't awkward movements or transitions that could cause injury. Below are a few examples of exercises that often work well together. Be sure to leave a comment to tell us about your favorite combination moves.
Walking Lunge with Overhead Press
Hold medium weights over the shoulders and step forward with the right foot into a lunge. Push up, stepping the left foot forward while simultaneously pressing the weights overhead. Switch legs and step forward with the left foot, repeating the overhead press. Continue alternating walking lunges with presses for 10-16 reps.
Deadlifts with Row
Stand with feet hip-width apart holding weights in front of thighs. Keeping the abs in and back straight, tip from the hips and lower the weights down (skimming the legs) as low as your flexibility allows. Squeeze glutes and hamstrings to come up and then lower back down until the torso is parallel to the floor, turn the hands so that they're parallel and pull the weights up in a row contracting the lats. Repeat, alternating deadlifts and rows for 10-16 reps.
Squat Toss
Stand with feet hip-width apart and hold a med ball. Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor. Press through the heels to press back up while sweeping the weight up and overhead. Toss the ball up, catch it and repeat for 12-16 reps.
Vote in This Week's Poll: Will you exercise over thanksgiving?
Thanksgiving is one of my favorite holidays because of all the great childhood memories I have. My favorite is our tradition of throwing rolls at each other (I'm pretty sure this one doesn't fall into the 'Classic Thanksgiving Traditions' Category). This family tradition was started by my grandmother when I asked her to pass me a roll. I'm not sure if it was because she was way down at the other end of the table or, as she suggests, she was just crazy. Either way, it was memorable enough that it became part of our Thanksgiving meal. At least I didn't ask her to pass me a knife.
I don't make it home for Thanksgiving anymore (which means I now have to throw rolls at my husband), but my new tradition is taking a long run on Thanksgiving day to think about what I'm thankful for and, of course, what's for dinner.
Exercise is tough this time of year, but a holiday is sometimes a great time for taking a long walk or run and reflecting on family, gratitude and tradition.
What about you? Will you exercise over the Thanksgiving holiday? Vote in this week's poll and tell us about your exercise plans.
Fit Fact: Forget Dieting Over the Holidays
Last week, I posted a blog about finding balance and got a variety of interesting comments from readers, many of whom said they have a hard time finding balance in their diets. As one reader said, "To lose weight or maintain my proper weight I am a very restrictive eater...I just have not been able to incorporate the "no BAD food" reality into my daily diet."
With the holidays coming up, this struggle can add even more stress for some people. On the one hand, we want to enjoy ourselves and indulge in foods we don't get very often. On the other hand, we don't want to go overboard or gain the 5 or so pounds that some of us put on during the holidays.
So, what's the answer? Below are a few tips that may help you find a little balance this year:
- Focus on being healthy rather than dieting or restricting foods. Keep your mind on the core elements of healthy living - being active as much as you can, eating healthy options most of the time and enjoying life with rare and favorite indulgences. Relaxing that control can sometimes free you to enjoy yourself without overdoing it.
- Be picky. Don't waste calories on things you can get any old time (chips, dip, etc.). Instead, save your indulgences for things you truly love - a small slice of homemade apple pie or grandma's famous cornbread dressing.
- Eat before you go. Eat small, healthy meals throughout the day before the party. That way, you don't show up starving, which is only asking for overindulgence.
- Know your weak spots. Family gatherings can be stressful and many of us mitigate that stress by mindless munching or drinking a little too much. If you know that tends to happen, plan ahead for how you'll deal with your stress. You may need to fill a plate with carrot sticks or simply relocate to a room without food in it. Knowing what you'll do ahead of time makes it easier to follow through.
What about you? Are you worried about gaining weight over the holidays? If so, how do you plan on dealing with it? Leave a comment and tell us what you think about dieting over the holidays.
Reader Success Story: I Lost 322 Pounds
Wow. That was my reaction when I read Algarvi's amazing story. As a mother of four, she wanted to be a healthier mom and wife and decided to make some chances after reaching her highest weight of 488 pounds.
Algarvi is proof that slow and steady changes will eventually get you there. She started with small goals, walking three miles each week or drinking more water each day. She eventually started using exercise videos at home and kept herself going by rewarding herself for every accomplishment, no matter how small.
All that hard work paid off and she lost 322 pounds over four years. Read more of her amazing story and share your weight loss success story, if you've got one. This one is truly inspiring.
Alcohol and Weight Gain
If you're watching your waistline, you already know about watching what you eat, exerting a little portion control and working out. Many of you probably do this (or at least, like most of us, you give it your best shot), but we sometimes forget to count those sneaky calories - the ones that live in our favorite cocktails.
Estimating how many calories we're eating may be common practice for some, but what about the calories you're drinking? How many calories does your favorite drink have and how does that affect your waistline? In my latest article, I talk about how alcohol can sabotage your weight loss goals - something that's definitely on my mind with the holidays coming up and my grandmother's boiled custard to contend with.
What about you? Do you watch what you drink or is it something you haven't paid much attention to? Or maybe you're a non-drinker. Leave a comment and tell us how you deal with alcohol and your weight.
Exercise of the Week: Save Time with Compound Movements - Pushups and Pikes
My clients are busy and easily bored, which is one reason I include a variety of compound movements in their workouts. Working more than one muscle group not only saves time, it adds challenge and intensity - something my clients beg for endlessly (Or maybe they're begging me to stop...whatever).
That's one reason I like the pushup with a pike. The pushup works the chest, arms, shoulders and abs, of course, while the pike focuses attention on the core as well as balance and stability, making this a great dynamic, timesaving exercise. This one is also easy to modify if any of the moves are too difficult. You can keep the ball under the thighs to make the pushup easier and you can roll the ball in, rather than keeping the legs straight, to make the pike easier. Either way, you'll feel this one.
Do it right: Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder). Bend the elbows and lower into a pushup. Push back up and contract the abs to pull the ball in as you lift the hips up towards the ceiling in a pike position. For a modification, bend the knees and roll the ball in towards the chest instead of keeping the legs straight. Continue alternating a pushup with a pike for 8-16 reps.
Vote in This Week's Poll: How do you schedule your cardio and strength training workouts?
Setting up a complete program can be confusing. Should you do cardio and strength in the same workout? Which one should you do first and which do you choose if you run out of time? Those questions don't have an easy answer. The types of workouts you do, as well as when and how you do them, will depend on what you're trying to accomplish and, of course, how much time you have.
The upside to this is that you can get a lot done in the time you have, whether it's 10 minutes, 30 minutes or an hour.
The important thing is that there really is no right schedule to follow. Talk to 5 different exercisers and you'll get 5 completely different programs. While each program may be different, they provide what each exerciser needs to reach his goals. I think it's helpful to find out what others do, so I'd like to know how you schedule your cardio and strength workouts each week. Do you do them together or separately? What do you do when you run out of time? Vote in this week's poll and then leave a comment to give us some insight into new ways to fit in exercise.
More About The Time Factor
If you run out of time, consider a short, intense interval workout, a circuit workout or a little cardio followed by a fast-paced strength routine with a focus on compound movements. Hitting the major muscle groups can be done with very few exercises - just make sure you use enough weight to really challenge yourself.
How Do You Find Balance?
Finding balance is something we all strive for every day - balancing work, family, travel and social obligations sometimes seems impossible, especially with ever-shifting responsibilities and time constraints. Finding balance with exercise and healthy eating can also be a problem, something that struck me when I read a recent comment by one of our readers. She said, "...I have become this health fanatic that watches and worries about every little bit of nutritional info on food, vitamins, etc. I know its better for me healthwise to pay attention, but I really liked it (and myself) so much better when I just didn't care what I ate!"
I think we've all been there to some degree or another and part of the learning process sometimes involves going to extremes before finding a middle ground. A person who changes his diet may find himself completely avoiding anything considered 'bad' for fear of falling off the wagon. A person who starts exercising may be afraid to take any time off because she might not trust herself to start back after a break.
Finding that middle ground is part of the journey and one way we get there is to learn to banish all or nothing thinking. Finding the gray area and letting go of achieving the perfect body, the perfect diet and the perfect exercise program is something we all have to figure out.
How have you struggled to find balance? What's the secret to walking that fine line between being flexible, but not so flexible that you lack commitment? How do you commit without becoming overly rigid to the point where nothing but perfection is allowed? Leave a comment and tell us about your balancing act.
Reader Success Stories - Amelia Lost 68 Pounds
Amelia did something a lot of us do when we first start college - she gained the freshman 15...and more. In fact, she got up to 200 pounds and, as she put it, "my dorm room smelled like cheeseburgers, and frequently I slept from about 4 a.m. until 6 p.m." College is a stressful time for many of us, but it can also be a turning point. For the first time, you're on your own and making your own decisions. Unfortunately, like Amelia, too many of us make bad decisions as we practice being on our own.
But, Amelia managed to turn things around in her second year, saying, "that first year of living away from home made me realize that I had choices; I could change myself." She bought a bike and started riding to classes and cut out the junk food, eventually losing an amazing 68 pounds. (Read more about Amelia's story).
If you were a college student (or are one now), did you gain weight? How did you deal with it? Leave a comment to tell us about it and be sure to share your own weight loss success story, if you've got one.
Avoiding Exercise Boredom
Every few months or so, I get fed up with my workouts. This is quite common at this time of year, when the weather is cold and my workouts relocate indoors. Having a variety of choices is one way to bypass boredom, but sometimes you need something completely different to get you past a slump.
If you're getting bored with the same old thing, you might find these ideas helpful:
- Play Some Games: One thing I love about fitness games, like EA Sports Active, is that they give me an opportunity to have fun - something that is often missing from my running or strength training workouts. Some games can really get you working, like Punch-Out!!. For more ideas, check out our Nintendo Guide's 7 Best Workout Games.
- Sign Up for Something Crazy: One of my clients was so bored with her cardio workouts that she signed up for a daily 5:30 a.m. bootcamp class, something I couldn't have paid her to do previously. It was just what she needed to energize her routine. I've had other clients try bellydancing, ballroom dancing, karate and even a cardio striptease class. Trying something completely different can breathe life into a dull routine.
- Give to Others: Use your fitness for good by signing up for a charity race. You could even volunteer if you don't want to race - you'll find either choice rewarding and motivating.
- Get Back to Basics: Sometimes, going back to basics can remind you what exercise is all about - moving your body. Forget the fancy stuff and get down for some pushups or squat thrusts. Go outside and see if you can work up a sweat raking leaves or chasing a football with a friend. Do something simple and fun and you may just remember why you exercise in the first place.
What about you? What do you do when you get bored with your workouts? Leave a comment and tell us how you avoid exercise boredom.
How Effective is Wii Fit?
Do you Wii? If so, you're not alone and, chances are, you use your Wii for workouts (wii-kouts?) and fitness and not just for games. At the beginning of this year, Wii Sports was touted as the most successful video game of all time and by June of this year, more than 20 million people bought Wii Fit. All this activity is great (and, of course, better than sitting around), but many people wonder: Just how effective is Wii Fit and what can you expect to accomplish?
I've talked to plenty of exercisers who've used Wii Fit and most agree - it's fun, it gets you moving, but it's a fairly mild workout that often falls short of being challenging. The American Council on Exercise agrees, having explored the efficacy of Wii Fit by recruiting 16 men and women, ages 20-24, to test things out. They focused on the most challenging activities including: Free Run, Island Run, Free Step, Advanced Step, Super Hula Hoops and Rhythm Boxing. The researchers monitored oxygen uptake (or VO2 Max), heart rate and rate of perceived exertion and found that:
- The Island Run and Free Run had the highest energy expenditures, burning about 5.5 calories per minute. While these activities got the blood moving, researchers found that these moves weren't sufficient enough to improve endurance as defined by the ACSM. When played for 30 minutes, participants burned about 165 calories.
- The Free Step, Advanced Step and the other activities studied burned about 3.3-3.8 calories per minute but, again, fell short of ACSM's fitness guidelines. When played for 30 minutes, participants burned about 99-114 calories.
Clearly, this study only involves a small group of people and a fairly narrow age group, so some people may indeed find Wii Fit to be challenging depending on their fitness level and situation. What Wii-xercisers do agree on is that Wii Fit is motivating. The interaction, the ability to track movements and the fun activities make it a favorite with a variety of populations. However, while Wii Fit is much better than being sedentary, you do need to more cardio and strength training if you want to meet the current exercise guidelines and manage your weight.
What do you think? Do you use Wii Fit and, if so, how effective do you think it is? Do you use it for exercise or do you do other activities to supplement it? Leave a comment and tell us what you think about Wii Fit.
More Wii
Vote in This Week's Poll: How do your workouts change when the weather turns cold?
As I write this, the temperature is a rather balmy 60 degrees here in Chicagoland, but with the time change and chill-inducing mornings, many of us are already changing how we exercise. My workouts change as soon as it gets below 45 degrees (or, as we say in the south, as cold as a well-digger's butt), but some people actually like the cold weather - like the guy who runs past my house every morning no matter how cold it is. Perhaps, like other Chicagoans I know, he uses a secret internal heat source that no one will clue me in on.
Indoor workouts can get a little dull if you don't spice things up and it's easy for the pounds to creep on and the energy to drop in the cold darkness of winter.
I'm curious about you. How do you handle the cold weather? Do your workouts change with the seasons or do you keep the same schedule regardless of the weather? Vote in this week's poll and leave a comment to tell us about how you deal with the cold weather.
More About Cold Weather Exercise
What's Causing Your Weight Gain?
I once had a client who, after working with me for about a month, nearly stabbed me with my body fat calipers. The reason? She had actually gained weight rather than losing it, which, as you can imagine, wasn't our primary goal. While I'm sure many of my clients fantasize about stabbing me (a good reason never to give out my home address), gaining weight after starting an exercise program is something many people experience.
The reason for this weight gain is usually related to the calories in/calories out equation - namely, more calories are going in without them realizing it. That's what happened with my client who, after keeping a food journal, realized she was eating more at her meals than before she started exercising. It was a good thing we found that out before she became physically violent.
There are other reasons we may gain weight including:
- Overstimating calories burned - This is easy to do, especially if you're relying on cardio machines, which aren't always accurate. This is particularly problematic when you're relying on those numbers for weight loss. If a machine tells you you just burned 500 calories, but you really only burned 200, it's easy to miscalculate your calorie needs and overeat.
- Eating too much - Like my client, it's easy for new exercisers to overcompensate for their workouts by eating more. Keeping a food journal can help keep you on track.
- Relying on the scale - When you start exercising, you may lose body fat, which isn't always reflected on the scale. You may be making progress without even realizing it.
- Medical conditions or medications - If you're on certain medications or have a condition, such as thyroid problems, it may be more difficult to lose weight.
There are a number of other areas to look into if you're gaining weight and you can find out more in what's causing your weight gain.
In my experience, weight gain is almost always caused by eating too much, but what about you? Did you gain weight after you started exercising? What was the problem and how did you deal with it? Leave a comment and tell us about your experiences.
Are You an Exercise Perfectionist?
While plenty of people struggle to exercise on a regular basis, there is another group of people (or "freaks" as my husband calls us) who actually struggle to take breaks from exercise. For this type of exerciser, completing every workout with 100% effort is the norm. In fact, working at 100% is something this exerciser comes to expect.
But what happens when he catches a cold, or he doesn't sleep well or he's just tired? He may still push himself to the usual levels of intensity despite the fact that his body (and, perhaps, his mind) just isn't up for it. That can lead to unsatisfying workouts, poor performance and a feeling of failure. Over a period of time, it could lead to other problems such as overtraining, depression and burnout.
If you're an exercise perfectionist, you may find it hard to back off of your workouts or take recovery days. You may expect nothing less than perfection, even when perfection is out of reach. You may constantly worry about failure and ignore even your smallest successes.
Does any of this sound familiar to you? Are you an exercise perfectionist? If you're not sure you can take this quiz to, perhaps get some insight into what makes you tick.
Be sure to leave a comment and tell us about your perfectionist tendencies and how you overcome them.
'No Excuses' Exercises of the Week - Killer Body Weight Moves
If you're on the road as much as my husband is, you may have a hard time keeping a workout routine going. While there's often no shortage of fitness rooms or running trails, the missing ingredient is usually time. When you have a day that starts at the crack of dawn and doesn't end until after a long client dinner, the chances of getting in a workout aren't very good.
The nice thing about exercise is that you don't need any equipment to do it. When I told my husband this, he informed me that body weight exercises are lame. That was all the motivation I needed to prove him wrong.
Below are some of the moves I had him do for a short, simple, yet challenging workout. The key to making body weight exercises challenging is to play around with the exercises, reps, tempo and positioning. For example, adding a side plank to the pushup engages more core and makes the move more intense. Adding short, slow pulses to the around the world lunges (4 pulses per lunge) had him wincing, and I won't even mention what he said about the squat thrusts (add a pushup in there and a jump at the end and the sweat starts to flow). The plank with a knee bend is a great exercise for the core and adding mountain climbers at the end rounded out a decent series of exercises for staying active on the road.
These are just a few examples...what about you? What are your favorite killer body weight exercises? Leave a comment and tell us about them.
More Body Weight Resources
Vote in This Week's Poll: What's in your home gym?
Working out at home isn't for everyone. While it's convenient to be able to workout whenever you want, it also takes a certain amount of self-discipline to workout with so many distractions. At the gym, you don't have much of a choice (unless you're doing what my husband calls the Gentleman's Workout - sitting in a hot tub before showering, shaving and going off to work).
We know that losing weight and maintaining that weight loss involves predictable things like exercise and healthy eating, but having the right home environment helps as well. One study published in the Annals of Behavioral Medicine found that people who maintain weight loss usually have exercise equipment at home and fewer televisions around.
While this isn't all that surprising, it's interesting to think about how your home environment can contribute to your success. I'm curious about you. Do you workout at home and, if so, does having exercise equipment available all the time make it easier? Do you exercise more? If you're a gym-goer, would you enjoy having exercise equipment at home as well? Vote in this week's poll and tell us about your home exercise equipment and how you use it.
More Resources for Working Out at Home
- Basic Home Gym Equipment
- My Favorite Home Gym Gear
- What's Your Favorite Home Fitness Equipment?
- Getting Fit at Home
- Workouts You Can do at Home
Source:
Phelan S, Liu T, Gorin A, Lowe M, et al.What Distinguishes Weight-Loss Maintainers from the Treatment-Seeking Obese? Analysis of Environmental, Behavioral, and Psychosocial Variables in Diverse Populations. Ann Behav Med. 2009 Oct 22.
Post Halloween Recovery Plan
So? How'd you do last night? Did you eat too much candy or are you patting yourself on the back for your ability to moderate? I have to admit, I had some candy last night - hey, you have to test it before just giving it out, right? Also, my neighbors came by with some Rice Krispies Treats and caught me in a vulnerable moment.
Yum.
It's nice to enjoy the holiday and, for the most part, I'm a big believer in guilt-free treats. If you want to do some damage control, however, there are ways to add intensity to your planned workout to burn a few extra calories. Below you'll find some ideas for kicking up your workout as well as new workouts you can try, if you're looking for a challenge.
- 5 Ways to Add Intensity to Your Workouts. This article covers ideas for both cardio and strength training. Just trying one of these techniques can help you maximize your workout time and burn extra calories.
- Advanced Cardio Blast Workout. This tough workout for intermediate/advanced exercisers is a great way to blast some calories. The moves are high impact and really get your heart rate up.
- Low Impact Cardio Blast. If you want the challenge without the jumping, try this low impact circuit workout.
- Strength/Cardio Circuit. This routine includes two circuits, each of which alternates a cardio move with a strength move. Depending on your time and fitness level, you can do one circuit or you can do both. The cardio moves include some high impact, so you may need to substitute some exercises.
- Burn More Calories Right Now. If a workout isn't in your immediate future, there are some ways you can burn calories right now without even changing your clothes.
The Truth About the Fat Burning Zone
We've come a long way in the fitness world (yes, I used to wear leg warmers and lift pink dumbbells) but there are still myths out there that persist despite the best efforts of fitness experts everywhere. One of those myths is the one about the fat-burning zone - you know that one, right? It says that working out at a lower intensity will help you burn more fat.
I've written quite a bit about this and was drawn back to the topic when I read an article in the October 2009 issue of the IDEA Fitness Journal. In "The Fat-Burning Zone," Dr. Jason Karp talks about this myth stating that our bodies do rely on fat as fuel when we're working at a lower intensity. As the intensity increases, we use more carbs for fuel.
That sounds a lot like fat-burning but, here's what's important: Just because you use fat doesn't mean you actually burn more fat. In fact, if your goal is to lose fat, higher intensity exercise burns more calories overall. As Dr. Karp puts it, "What matters is the rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat."
The bottom line? Lower intensity exercise is great for a variety of reasons but, if your goal is to lose fat, incorporating some higher intensity workouts (particularly interval training) will get you closer to your goal.
What do you think about the fat-burning zone? Leave a comment and tell us about it.
More About the Fat-Burning Zone
Source:
Karp, J. "The Fat-Burning Zone." IDEA Fitness Journal, Oct 2009.