Cardio Focus: Active Rest
Active rest simply means moving around more than usual without actually doing a structured cardio workout. Whenever you get an opportunity to move, do it--take the stairs, go talk to someone rather than emailing, walk the dog, walk to the store, play with the kids, rake the yard, etc. If you sit all day, set an alarm to go off every hour and stand up and stretch. Tell your boss you'll QUIT if you don't get some exercise time! Okay, everything but that last one...
Strength and Flexibility Focus: Full Body Strength
Are you ready for your first strength training workout? This week, we're focusing on full body--working all the muscle groups of your body in a short, efficient workout. You'll need light dumbbells and, if you've got it, an exercise ball. If you don't have a ball, don't worry...just do the exercises without it. If this workout is too easy, well la-di-da! Visit my Workout Center for loads of other workouts.
Beginners: Full Body Beginner Workout, Beginner Abs
Intermediate/Advanced: Total Body Workout , Dynamic Abs or or visit my Workout Center for more ideas.
Nutrition Focus: Calculate Your BMR
Today, you'll calculate your BMR--the number of calories you need to maintain normal functions like respiration, digestion, etc. This is the minimum number of calories you should eat each day. BMR Calculator. Remember, this is just an approximation--no calculator will be completely accurate.
Motivation
If you're new to lifting weights, you may feel a little intimidated, especially if you're working out at a gym. Remind yourself that lifting weights is essential for a complete program and it can help you change your body quickly, if you're consistent with your workouts. Oh, and don't be afraid to ask for help if you're not sure how something works. Most gym-goers are happy to answer your questions and, if you don't want to make a fuss, take advantage of your gym's free orientation if you haven't already. A confident exerciser is more likely to be a successful exerciser.
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