I Worked Out Today, Did You? - Monday

I did a 1 hour Orange Theory class where I upped my sprints to 10mph and at the end did my last 30 second sprint at 12mpg (the fastest the treadmill will go).

Let's Hear It!

No, not yet  but  I DID yesterday... finally!    (I have mentioned in the past that I hate it, right!)

However, yesterday, AND I PLAN TO AGAIN TONIGHT, I did a video that you "walk" in place (throwing in leg lifts, squats, butt kicks, etc.) for 3 miles in about 40 minutes.  Then I did 2 reps of 12 squats and 2 reps of 5 push ups.  Actually, on Saturday, I got on my elliptical too but only lasted about 15 minutes.

My daughter in law, who lives with me and is trying to lose 18 mth old baby fat (so she can gain it all back with baby #2) joined me and it was actually SOMEWHAT enjoyable.  :-)

I think most people start out hating exercise. I know I was not a big fan. But since then I have come up with some ways to get you more interested in exercise.

Videos can be fun. I have seen some really good ones and I have seen some really bad ones so if you can pre-view or rent before you buy you will end up saving some money. 

But the trick to getting started is to commit to doing it every day for 1 week (6 days not 7, always build in a rest day) but instead of going all out for 1 to 2 hours, the trick it to do whatever you are going to do for just 20 mins. I know it doesn't sound like a lot but that's the point. You will mentally feel like "that wasn't so bad" and if you get a steady stream of "that wasn't so bad", what is going to happen when you jump up to 40 mins in the 2nd week and then 60 in the 3rd? You guessed it, "that wasn't so bad"

The other trick is to find something you like to do for at least a small part of that time. Also do as many exercises as you can in that amount of time. That way your body gets a bit of a wake up and you hit more muscles (plus the time will just fly by).

So here is an example if you were going to a gym. 

Day 1 - Weights (free weights are better but most people start with the machines), hop on each machine and go through one quick set, then move to the next. Focus on form but keep the weight light. No matter what when you hit 20 mins, leave! 

Day 2 - Cardio - again hit the machines, do 5 minutes on a tread mill, 5 mins on an eliptical machine, 5 mins on a rower, stairs, or bike. Spend 5 mins stretching when you are done. Leave after 20 mins.

Day 3 Weights, Day 4 Cardio Again, Day 5 Abs (spend 20 mins working your abs using any of the 100 ab routines I have posted in the past year)

Day 6 - Cardio Outside (walk down the road)

The same philosophy would work for home exercise too. Just fast forward though the dvd and spend a few mins doing as many exercises as you can. For the cardio days go for a walk. Its important to get some fresh air and get your legs used to running/walking on the road or sidewalk. It is very different than a treadmill.

Started the week trial at NYSC so going there tonight.  I will probably do some cardio either on the elliptical or treadmill.  30 minutes of that and then a trip the weight room.  I don't feel confident using the weights without my husband just yet but they have some machines that I can do on my own. 

Two suggestions (unsolicited of course)

#1. Instead of 30 on the treadmill, consider splitting it 10/10/10 across treadmill, elliptical, bike (or some combination) OR using a 20 min HIIT program on the treadmill (you will burn a lot more calories)

#2 Consider using dumbbells instead of machines and focus on 3 to 4 sets of just 3 to 4 exercises that focus on either your upper body or lower body. Dumbbells are a bit easier to handle than barbells for free weight exercises, they also help with working stablizer muscles along with your major muscles. So for example you could grab 2 15 or 20lb dumbbels and do some squats or bench press. If you struggle with them you can easily drop them without hurting yourself, the weights, or the floor.

I usually do the weight loss program on the elliptical as it will change resistance and cross ramp by itself.  I know most people recommend splitting the cardio across several machines but I don't feel like I get the best workout like that...however, I'm really just basing that on how much I sweat.

I hateeeeeeee weight lifting, Keith.  Hate it with a fiery passion.  It's boring, I get nervous/gym phobia, and I literally want to cry while doing it.  Yup, I become a big ass baby when it comes to weightlifting LOL.  I feel like I don't do the free weights right or something but I'll give it a whirl.  I just feel like I look like a dumbass.  This is all completely ridiculous, I am aware. 

If anyone is looking at you in the gym they are not looking at how you are lifting weights. They are trying to figure out if you are married and how they can talk to you.

Blah! The weight loss program is very 1984. Yes it does change resistance but your heart rate will barely move. Try this instead. Do a 5 min warm up. After your warm up move up to your "normal" pace. If you wear a heart rate monitor or use the ones on the machine, check your heart rate after 2 mins, this is your base heart rate. Then for 30 secs go as fast as you can go (it goes by quick), then slow back down to your normal pace and stay there until your heart rate returns to its base rate. Then go fast for 30 secs again and continue doing this for 20 mins or until you can't take any more. You will burn many more calories in a shorter period of time. C'mon I'm shaving 10 mins off of your workout!

Thats why you need to start with something you can easily do and you will get over the hating it. Find exercises that are easy but challenging and do not require you to swap out plates, etc. That's why I like dumbbells for starting out. you can grab them easily, you can move up or down with out anyone judging how big the plates are, etc.

Start out light and easy and you will walk away thinking "That wasn't so bad". 

Yea!! First day I could do something other than sit in the recliner and recover from plastic surgery!!!  The hubby and I bought a cheap treadmill from Walmart, since the doc said no walking outside for fear of slipping and tearing stitches.  So, an hour and 10 minutes walking on that and it felt GREAT to finally stretch those legs a little!