Good Workout Week

Feeling good about changing programs; expanding HIIT

Weekly Fitness Review May 16.mp3

Are You a Dysfunctional Weight Lifter?

The following should be consider when you start a resistance training program. Your body may not be adequately ready to start a weight training program and you could be working against yourself. Look for the following:

1. If you are working out with a muscle injury an imbalance will exist, the muscle is shortened and/or de-conditioned. You need to restore normal muscle function before starting a program.
2. If you have joint dysfunction, there will be abnormal motion in the joint or the joint can be separated or compressed leading to dysfunction not only in the muscles crossing the joint but the tendons and ligaments as well.
3. Nerve dysfunction can lead to altered proprioception at the joint leading to a loss of potential strength of movement.
4. If you have a biochemical dysfunction you are deficient in specific nutrition that can decrease strength and recovery, leading to injury.

Many personal trainers will only consider number one or two above (if at all) before developing a program for you. The best advice is to have your doctor do a thorough medical exam to eliminate issues related to number three; meet with a nutritionist to address issues related to number four and if you have the time and money, see a health professional specializing in posture and body mechanics to review areas one and two. If you can’t do that start off with a program designed for de-conditioned individuals emphasizing postural/functional strength.

Weight Loss Tip #5 – Embrace Change

Most people are fearful of making a commitment to a new diet and exercise routine because it is easier to stay with what you know and what makes you comfortable.  You would rather be a little heavy or sedentary as it gives you a way of keeping your expectations low and keep you limited in what you can achieve.  Make the changes small enough so they aren’t uncomfortable and set a specific timeline to do them (let’s say 3 weeks) and if after that time you really can’t stand the change, go back to your old ways.  But, if you can handle the change, keep the new habit and try something else.  Soon you will be making bigger changes that can substantially improve your success of achieving and maintaining a healthy lifestyle.

Workout B

Staying with the same strategy, here is Workout B.  I do Workout A on Mondays, Workout B on Wednesday and I will share the third workout, the Marine Circuit next week.

Power Move:  Dumbbell Snatch 3 x 8

Core Moves:  Side Bride 45 seconds each side/Swiss Ball Plank 60 seconds

Strength Moves:

Single Arm Clean and Press 3 x 6/Bulgarian Split Squat 3 x 8

Chin ups 3 x 6/Step up-Reverse Lunge 3 x  8

T-Push ups x 2 AMAP/2 x 8-12 Incline Dumbbell Row

 

Again HIIT but I am now reducing the recover 1 minute/1 minute; progressing from 15 – 20+ minutes total time.  I will be doing short intervals M/W and on Friday I will increase the interval times but decrease the speed.  I will update you on Friday.

Short-term Job Assignment Screws Up My Schedule

Weekly Fitness Review May 9.mp3