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

New Warm-Up Routine

For my first training program, I will be using the movements from Core Performance; doing 6 repetitions prior to my metabolic resistance training session. The exercises include:

• Hip Crossover
• Scorpion
• Calf Stretch
• Inchworm
• Inverted Hamstring
• Lateral Lunge
• Forward Lunge/Forearm to Instep
• Backward Lunge with Twist
• Drop Lunge
• Sumo Squat to Stand

These will prepare my body for the workout to come!

Last Post of the Year! Starting New Program for 2010

Starting of with the "New Rules of Lifting for Women" by Lou Schuler/Allwyn Cosgrove--Stage 1

Weekly Review December 27.mp3

Prioritizing Fitness

I am always surprised when people don't understand why they aren't fit. It is apparent to me they don't prioritize being fit - they don't do what is necessary - increased activity, better eating habits, etc. There is always something else they need to accomplish and finding time to do what is necessary to be fit takes a back seat. In reality, if being in shape were equal to other priorities (career, family, entertainment, etc.) they would find those areas wouldn't suffer but might actually improve. Your work focus will be better; you will have energy at the end of the day to enjoy time with your family and eat a healthy dinner together; you might find you have other things to enjoy other than watch HDTV like taking the dog for a walk. What is important gets done--and everyone knows it.

Simple Adjustment for Weight Loss #3 - Add more protein

Putting protein into every meal helps build and maintain lean muscle mass and as we have mentioned in previous posts, lean muscle burns more calories than fat does. Overall, research has continued to support the idea that a balance at each meal (40% carb, 30% protein, and 30% fat) not only facilitates increased metabolism but also maintain blood sugar balance throughout the day--meaning you won't be as tempted by cravings. There are easy ways to add protein to any meal (non-fat dairy products, eggs, lean meats, legumes, and nuts), so start packing it on!

Recovery Week

This week I will be doing a modified workout to include both body weight exercises and lower resistance exercises so that I am ready to start my "heavy lifting" program. I am still collecting food information and will let you know about that later this week. Monday, I did the following circuit after doing 30 minutes of steady state cardio at 80% MHR:

Elvis Plie (12)
Push-Ups (6)
Front Lunge Push-Off (12)
Pull-Ups (6)
Lunge-Reach Combo (12)
Push-Ups (6)
Sumo Squat and Leg Raise (12)
Pull-Ups (6)
Curtsy Squat and Lift (12)
Push-Ups (6)
Raised Lunge with Balance (12)
Pull-Ups (6)
Hip Bride and Heel Drag (12)

All the leg exercises are done with either 10 lb dumbbells or 20 lb body bar. They can be found on Women's Health Part 4-Butt Sculpting (I did only 1 set of each exercise). I am using the week's off to test out other workouts and evaluate. This particular workout is hard because of the multiple movements in the leg exercises. You would have to modify the number of reps if you increased the weights; too much weight would compromise form and balance.

Today, I will be doing a 20 minute interval workout at 90% MHR followed by core work and stretching.

Shoveling Snow--Great Workout!

Taking the next week off from my lifting but will do body weight, pilates, yoga, stretching, and cardio.

Weely Review December 20.mp3

Hierarchy of Fat Loss

Since I will be following Cosgrove and Schuler’s advice starting in 2009 I thought I would look for additional information. Well, the two components for "New Rules of Lifting for Women” are only the first 2 of about 5-6 components that Cosgrove uses. He proposes that after you add high intensity interval training to metabolic resistance training you can actually add a slightly lower intensity interval training, followed by a higher intensity steady state training, and finally a lower intensity steady state training component. My tendency is to do more versus less but I will start out with the first two components plus some lower level intensity steady state and then progressively add the other components. I will tweak as needed—another component of Cosgrove’s training—keep what works, lose the rest (attributed to Bruce Lee)

Weight Loss Simple Adjustment #2 Eat Breakfast

New research indicates that skipping breakfast may trick your brain into craving higher-calorie foods (Sept/Oct Weight Watchers Magazine, page 20). So, regardless of your excuse (not enough time, not hungry, don't like breakfast) you need to eat something! Make time for breakfast by planning ahead and having breakfast food at your work desk; cereals, breads, and fruits can all be stashed in your cubicle. If you are not hungry, choose something light and nutritious such as yogurt and fruit. If breakfast food isn't your thing--eat leftovers from the night before. If you keep on top of breakfast the rest of the day will be easier.

Final Weeks of 2009

As I end 2009, I see I have reached most of my goals--I can run 1 mile in 8:30, my numbers are all within range, my weight is steady at 113, and my overall fitness is fairly high. So, I go into the next few weeks just to maintain and to start adjusting to a long-term program (6 months) that claims it can help me lose fat and add lean muscle. After that phase is over, I will attempt to adapt other programs to maintain my gains. My reference is The New Rules of Lifting for Women. I read the one for men and that may be my next program for experimenting (the next level). Then, I will move on to other more condensed programs (4-6 weeks max) for the remainder of the year. This will be the first time I have actually made a commitment to follow a program by the letter. So, wish me luck! This week I am keeping the variable workouts but moving toward incorporating some of the tenets of my new 2010 program. This includes less endurance cardio, at least 2 tough cardio intervals, more rest, and heavier lifting. The diet emphasizes extra, extra protein and so I will need to make changes for that as well. I will probably make more entries during this time -- just a reminder I will be changing over to my Live Spaces come January 1.

Getting Ready for 2010

Weekly Review December 13.mp3

Using Music for Motivation

Since I have started to get back on the treadmill I can no longer read a magazine like I did on the stairmaster. I started off by trying to watch the TV but it was hard to read the captions (no volume even with a headset). I finally decided it was time to buy a MP3 player since my cassette player is no longer a quality music player and all my tapes are at least 15 years old (great dance music!). I am still getting the hang of it and am lucky to have found a website where I can get a new mix each month for free! This has really be a godsend, not just for the treadmill but for my general workout as well.

Simple Adjustment for Weight Loss #1 Lose Unhealthy Fats

As we all know eating less meat is a proven way to lower your calorie intake as well as saturated fats. So, it makes sense to lower some of the animal fat by transitioning to plant-based foods that are low in both calories and high in nutrients and fiber. You can still get adequate protein by swapping out meat and replace with lentil soup, nuts, or chickpeas (hummus - yum!). You don't need to completely eliminate meat but you may want to make a few of your meals "meatless" and see how you feel.

Training More Like a Guy

I have always trained more like a guy than a gal--exercises typical of men's training routines versus women's (squats, deadlifts, push-up, pull-ups, etc.) but until today I never seriously considered training just like a guy. Meaning, the same type of weights and weight progressions. Monday, I decided to try this with my varying set/reps/weight program starting with my 2 sets of 12. It was hard for me to move toward the heavier weights--even though I could do them! My strategy is to use increasing overall volume -- meaning my squats on Wednesday (4x6 heavy) have to be significantly heavier than my squats on Monday (2x12) and Friday (3x8) is somewhere in between. I did 35lb plates without an issue, so I am assuming I could do anywhere from 55-65 on Wednesday (with adequate warm-up). I am only doing 6 exercises so I think it is safe to assume I can recover in time for the next work-out. If not, I will rework my schedule next week.

More Resistance Leads To Better Results

Increasing my resistance will hopefully lead to more lean muscles and an increased metabolism.

Weekly Review December 6.mp3

Lifting Weights Boosts Metabolism More Than A Cardio Workout

As I start to consider my plans for 2010, I still have a hard time with the idea that weights boost metabolism more than a cardio session. I am so used to using cardio for calorie burn that I forget the benefit of muscle and its calorie burn. In some sense, I think there has been a gender bias around cardio for women because of the fear of building too much muscle and looking like a man. But the bottom line is that men can lose weight faster and stay leaner because of their muscle. The same thing with body-fat; how can a woman be healthier with twice as much body fat as a man. I realize there are reasons genetically but in reality women are expected to carry a heck of lot more body fat than men. When you strength-train you can increase your calorie burn; aerobic exercise doesn't significantly increase your lean muscle mass and the best way to gain muscle is with resistance training. So, when I go into the new year I am focusing on building more lean muscle mass and using my cardio sessions specifically to work the heart muscle not to burn calories.

Simple Adjustment #10 Add Intervals

If you always run at a consistent pace and never increase your speed, you are not training your muscles to burn energy more efficiently. You need to increase your speed to accomplish this and the easiest way to do that is with intervals. Start off with a warm-up and then do 4-6 rounds of running at a slightly faster rate than your regular pace for a specified time or distance. The objective is to progressively lengthen the faster-paced intervals and increase your tempo. Remember not to overdo this as it can result in injuries; keep the speed work to once or twice a week.