Ok 2lbs A Week Club Members So What is Your Workout? [NEW MEMBERS START HERE!]
Now if you have joined to loose 2lbs a week or if you are here to encourage and/or educate others how about we all start by sharing what activities/workouts we take part in every week.
Then we can encourage and discuss the exercise part of positioning yourself to loose 2lbs per week. Maybe next week we can look at diet and nutrition that will also be a vital part of our efforts. Ok I'll start;
Strength Training Workout: I do 3 strength training workouts per week (Mon, Wed & Fri) these workouts consist of a 25 minutes cycle as a warm-up, then 5 minutes stretching (10 stretching exercises). Then my strength training will last for 30 minutes and consist of 6 exercises. I will have more reps (12-15) and 3 sets, lifting weights that challenge me but not so heavy that I train to failure (on the last set after all reps I could still push out some more reps). Then finally I have a 5 minutes cooling down which is going through all the muscles that I have just worked.
Cardiovascular Workouts:I have chosen the bicycle for my cardeo workout and I cycle for 25 minutes everyday. I never cycle at the same speed, alternating between fast and slow paces to increase my calorie burning potential. Cardeo is my weakness, I'm not as enthusiastic as I am with strength training, that's why I chose cycling because I can get a cardo workout from it but it also works my leg muscles.
Other Activities: This involves my 15 month son, Daniel. Before he goes to bed at 8am I will play ball with him, dance, chase him around the house, or play a game that we call spider-man. Here is how to play Spider-man; I run to the end of the living room and then take that squatted-close-to-the-ground spider-man pose, which is great for the quads, hamstrings :) but all for the sake of my son, as he loves it. Then Daniel will come running over to me and I'll leap out of the pose and run passed him to the other side of the room taking the spider-man pose again and so on.
Rest & Relaxation: I try to get about 7 and a half hours of sleep every night, but with a small child that is not always possible. And Sunday I don't do any exercise, it is completely off. This is a particularly good idea for muscle recovery and also to re-energize ready for Monday.
I have attached a copy of my workout planner in PDF format for you to download.
Then we can encourage and discuss the exercise part of positioning yourself to loose 2lbs per week. Maybe next week we can look at diet and nutrition that will also be a vital part of our efforts. Ok I'll start;
Strength Training Workout: I do 3 strength training workouts per week (Mon, Wed & Fri) these workouts consist of a 25 minutes cycle as a warm-up, then 5 minutes stretching (10 stretching exercises). Then my strength training will last for 30 minutes and consist of 6 exercises. I will have more reps (12-15) and 3 sets, lifting weights that challenge me but not so heavy that I train to failure (on the last set after all reps I could still push out some more reps). Then finally I have a 5 minutes cooling down which is going through all the muscles that I have just worked.
Cardiovascular Workouts:I have chosen the bicycle for my cardeo workout and I cycle for 25 minutes everyday. I never cycle at the same speed, alternating between fast and slow paces to increase my calorie burning potential. Cardeo is my weakness, I'm not as enthusiastic as I am with strength training, that's why I chose cycling because I can get a cardo workout from it but it also works my leg muscles.
Other Activities: This involves my 15 month son, Daniel. Before he goes to bed at 8am I will play ball with him, dance, chase him around the house, or play a game that we call spider-man. Here is how to play Spider-man; I run to the end of the living room and then take that squatted-close-to-the-ground spider-man pose, which is great for the quads, hamstrings :) but all for the sake of my son, as he loves it. Then Daniel will come running over to me and I'll leap out of the pose and run passed him to the other side of the room taking the spider-man pose again and so on.
Rest & Relaxation: I try to get about 7 and a half hours of sleep every night, but with a small child that is not always possible. And Sunday I don't do any exercise, it is completely off. This is a particularly good idea for muscle recovery and also to re-energize ready for Monday.
I have attached a copy of my workout planner in PDF format for you to download.
Tags: cardeo, strength, training, weekly, workout, workouts
Views: 0
- Attachments:
Replies to This Discussion
-
Permalink Reply by Kelly Powell on -
Ok Coach...
I have downloaded your dicpline or regret.. What's next. I am new to Iowa.
Right now I am going to surf the web and learn about calories/fiber.
Big gurl in CT ready to get her life back. I already have my Doctor go ahead.
Kelly -
-
Permalink Reply by Andrew Scott on -
Hi Kelly, How are you doing so far? I chunked up 5lbs over the Christmas hols but I am excited and ready to start the fat blasting again.
Let me know how your efforts are going, mention any problems and I am sure (if not I) someone will be able to give you some suggestions.
Take care and happy new year 2009!
Andrew -
-
Permalink Reply by Nancy on -
I've been trying to stay on track with the No Excuses Workout. I chose the elliptical, interval training. Just recently bought a comfort bicycle too - need to download the workout to my ipod so I can ride with Jonathan coaching me....
Overcoming some physical ailments, plantar fasciitis and bursitis...concentrating on 1200 calories in and hopefully fat out ! -
-
Permalink Reply by Andrew Scott on
-
Hey Nancy, I hope that you have been keeping well over the Christmas.
You seem to have the intervals down, but what resistance training are you including in your workout?
Look forward to hearing from you!
Take care,
Andrew -
-
Permalink Reply by Caz on -
At the moment I am trying a one week detox plan and then organise an eating plan of about 1300 calories a day. My exercise regime at the moment is a 4.5km walk consisting of walking for 5 mins and then a light job for 1 minute. I do this all the way around the 4.5k track and I usually do it in about 40 to 45 mins. Depending on how I am feeling and what time of the day I go. I do the walk/run at least 3 times a week but I am aiming for at least 5 times with weekends off.
In the next 4 weeks I hope to be able to attend the local gym where I will do strengthening exercises and hit the treadmill for something different at least 3 times a week. -
-
Permalink Reply by Andrew Scott on
-
Hi Caz, it's great to have you in the 2lbs A Week Club, I wish you all the success in your fat loss efforts!
You are on the right track at the moment with a mix of Cardio and Strength Training.
Have you heard of 'Interval Training'?
Simply put it's just frequent changes in your pace when you are doing cardio exercise. This keeps your body guessing and in turn this helps you burn more calories. So when you are going round the track keep alternating your pace; e.g. fast run 30 seconds, slow walk 60 seconds, fast run 30 seconds, light jog 20 seconds, fast run 30 seconds, slow walk 60 seconds, etc.
The main thing is that you don't keep the same pace for over 2 minutes, keep your body guessing, stay away from any reoccurring patterns in your pace.
I hope this helps, tell us all how you are getting on!
Take care,
Andrew -
Badge
Cool Links
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 United States License.
The Longest Journey Starts with the First Step
© 2012 Created by Lisa Newton.
