Strength Training Tip #1 Focus on Large Muscles

An easy way to build a strength training routine is by focusing on large muscles (legs, back, chest). When you do exercises that emphasis those areas (dead lifts, squats, pull ups, push ups) your smaller muscles (triceps, biceps, calves, abs) must work in concert with them to complete the movement. These large muscle exercises also help to increase your metabolism. This does not mean you should necessarily eliminate small muscle exercises but you can give them a back seat in your routine and keep the number of sets low contributing to a more efficient workout.

Weekly Review May 10

Some minor physical ailments but staying on target with some adjustments.

Weekly Review May 10.mp3

Cardio Tip #10 Read a book; watch a DVD

Many people can't read or watch TV while doing their cardio but for those that can it is a great way to pass the time. I would suggest that you do this on a day where you are doing slow, long distance because you do need to focus and pay attention when doing intervals or if you are on certain machines. I have seen folks fall off the treadmill and it isn't a pretty sight. I typically can read almost anything (or watch anything) while on the stationary bike. I can watch and read lots of stuff while walking on the treadmill; reading requires bigger print and more contrast. I can read some types of material on the stairmaster; mostly fitness focused magazines with short articles or columns. When I run on the treadmill, I can watch TV and read the borders on news shows such as Fox or CNN, otherwise I like to pay attention. Regardless of which cardio machine you use, reading a book or watching a DVD can be a treat when your motivation wanes.

Stage 2 of my Glute Workout

For the next 2 weeks I will be doing giant sets to increase the intensity of the workout. For each set I need to lift heavy enough to reach near-failure; each exercise consists of 3 sets of 8-10. I will use the first set for warm-up this week and help determine the weight for the next 2 sets. All four exercises are done (like a circuit) with a 2 minute rest in between. The exercises are:

• Stiff-legged deadlift
• Plie squat
• Reverse lunge and lift
• Bridge

We will see how this goes -- I will 2 sessions this week and 2 next week. Let you know how it goes.

Weekly Review May 3

Moving to Stage 2 of glute workout; establish final cardio workouts; add upper body workout to break plateau.

Weekly Review May 3.mp3