Metabolic Resistance Training-Stage 1-Workout B

Same warm-up exercises followed by the following workout series(same criteria 2 sets of 15 with 60 seconds rest; inverse set for core 2 sets of 8:

• Dead Lift

• DB Shoulder Press/Wide-Grip Lat Pulls

• Lunge/Swiss Ball Crunch

HIIT session: 3 minute warm-up; 7 rounds of 30/90 intervals; 3 rounds with 8:30 mile/9:30 mile; 3 rounds with 8:15 mile/9:30; final round 8:06 mile/9:30 mile with a 3 minute cool-down; total under 20 minutes.

Same stretches. I will be going out shortly for a 30-minute walk (it’s 35 degrees out), followed by viniyoga and meditation. Last night’s music was much better but I had to run the repeat program to reach the 5 minutes. Being a low-tech gal, I am still figuring out how to use my mp3 player effectively as well as putting together a playlist from separate downloads to reach my meditation timeframe. Regardless, no weight gain at this point; no fat % machine—I will try again tomorrow.

Technorati Tags: Metabolic Resistance Training,HIIT,Stretching,Cooldown,Meditation,Yoga

Fat Loss Nutrition

Regarding nutrition, I am following my resistance training with a protein shake (extra calories) and changing my breakfast to increase the protein balance.  I am working on balancing all meals to the 40/30/30 (carb/proteins/fats) with extra protein on resistance days.  The trick is getting in the amount of protein (1 gram per weight) without going over the calorie requirements.  Based on the calculations (from the book), I am allotted about 1700 calories on “off” and close to 2000 calories on “on” days.  Since weight loss isn’t my main goal, I am tending to stay with the higher calories and will re-evaluate this at the end of the first two weeks.  If I start to see a pattern of weight creeping up, I will lower my calorie intake.  I will try and get use of the “fat %” calculator at my gym – electronic resonance – and do a baseline.  Right now, my weight is in the 112-115 range and if I recall correctly, my % fat was in the high teens—wishful thinking?  I’ll get back to you with the numbers as soon as they are available.  Next up, Workout B.

Technorati Tags: Weight Loss,Lean Muscle,Fat Percentage

New Stretches

At the end of each regular session and on my “days off” I will be doing the following stretches from the Men’s Health Big Book of Exercises":

• Kneeling hip flexor (hips, quads)
• Kneeling Swiss ball lat stretch (back)
• Hamstring stretch on bench (hamstrings)
• Doorway stretch (chest)
• Pigeon (hamstrings)
• Sleeper stretch (shoulders)
• Straight and bent leg calf stretch (calves)
• Half kneeling rotation (core)

Today I did the Stairmaster cardio machine at a steady pace at a level that would put me in the 75% MHR, followed by the stretches above.  I will again do viniyoga tonight followed by meditation.  Last night’s music was too depressing (free download) so I am trying something different tonight.  Next up, nutrition.

Technorati Tags: Stretching,Cool-Down,Recovery,Stress Reduction

HIIT Beginner Program

Although my current program doesn’t start using HIIT until later in the stage, I have chosen to start a beginner program because I have been doing a form of HIIT already.  After my metabolic resistance training, I followed up with an HIIT on the treadmill.  The warm-up includes 3 minutes of progressively harder running (for me from 11 minute mile to about 9:30), followed by 30/90 intervals (30 second work, 90 second recovery) for 6-8 rounds.  I started off with 6 rounds-progressing from 8:30 to 8:15 mile back to a 9:30 recovery.  I will add a round each session, so by Friday I will have reach 8 rounds.  Based on their suggestion, I will pare back on Monday next week but continue to add time to the HIIT in a gradual way.  Today’s HIIT totaled = 15 minutes.

Technorati Tags: Cardiovascular Training

Metabolic Resistance Training

As part of my new routine, I will be following guidelines from Lou Schuler/Allwyn Cosgrove.  The first stage is a break in stage and will consist of two workouts to be alternated and done 3x week.  All of the following will consist of 2 sets of 15 repetitions except for the core movement which will follow an inverse strategies 2 sets of 8 (you see!).  The exercises are as follows (60 second rest in-between each set):

Squats—>Superset: 30 degree Push-Ups/Seated Row—>Superset: Step-Ups/Prone Jackknife

Technorati Tags: Lou Schuler,Allywn Cosgrove,Metabolic Resistance Training