I have two great work outs yesterday and today, yesterday I did 80 minutes on the elliptical machine and today I did 50 minutes and then did my weight routine. I have increased weights so I am really feeling it.
I have a goal in mind and would like to reach it by the time we go to San Francisco for Easter.
This means keeping my diet in check and keeping myself busy so I don't do mindless munching out of boredom.
I saw and ad for Jillian Michaels work outs and diets, 4 dollars a month doesn't see to be very much to spend and she gives you lots of encouragement. I think I will check out some of her exercise videos on you tube. She has a 30 day work out shred the pounds one. It may be something to think about doing on the weekends since I don't go to the gym on Saturday or Sunday.
I have been wondering how often you should increase weights, so here is an article I found on the subject.
The Basics
If you're setting up your own program, you'll need to know some basic strength training principles. Don't worry, there's no pop quiz at the end...just a few ideas to help you figure out how much weight to use and how to choose your reps and sets so that you're always progressing in your workouts and not hitting an annoying plateau.
- Overload: The first thing you need to build lean muscle tissue is to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.
- Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.
- Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, you might want to focus on circuit training, since that may give you the most bang for your buck.
- Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row.
- Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
- Lift and lower your weights slowly. Don't use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.
- Breathe. Don't hold your breath and make sure you're using full range of motion throughout the movement.
- Stand up straight. Pay attention to your posture and engage your abs in every movement you're doing to keep your balance and protect your spine.
For beginners, you want to choose about 8-10 exercises, which comes out to about one exercise per muscle group. The list below offers some examples:
- Chest: bench press, chest press machine, pushups, pec deck machine
- Back: one-armed row, seated row machine, back extensions, lat pull downs
- Shoulders: overhead press, lateral raise, front raise
- Biceps: bicep curls, hammer curls, concentration curls
- Triceps: tricep extensions, dips, kickbacks
- Quadriceps: Squats, lunges, leg extension and leg press machines
- Hamstrings: dead lifts, lunges, leg curl machine
- Abs: crunches, reverse crunches, oblique twists, pelvic tilts
Sequence of Exercises
- Make sure you choose at least one exercise for each major muscle group.
- The muscles to work include: Chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominals.
- If you leave any muscle group out, this could cause an imbalance in your muscles and possibly lead to injuries.
Choosing your reps and sets :
You've figured out the exercises you should be doing, but what about the number of sets and repetitions? Your decision should be based on your goals. The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise. In general:
- For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
- To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
- For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
This will depend on your goal. Higher intensity (i.e., when lifting heavy) exercise requires a longer rest. When lifting to fatigue, it takes an average of 2 to 5 minutes for your muscles to rest for the next set. When using lighter weight and more repetitions, it takes between 30 seconds and 1 minute for your muscles to rest.
The American College of Sports Medicine recommends training each muscle group 2 to 3 times a week. But, the number of times you lift each week will depend on your training method. In order for muscles to repair and grow, you'll need about 48 hours of rest between workout sessions. If you're training at a high intensity, take a longer rest.
Where to Workout
You don't have to join a gym to get a great strength training workout. A gym is nice because you'll have access to both machines and free weights, so you have plenty of variety. If you do join a gym, it's a good idea to incorporate both types of equipment into your workout routine for variety. Learn more about free weights vs. machines.
If you decide to workout at home, here are a few items you might want to consider buying:
- Resistance bands are around $6 to $15. They're small, light, travel well and you get get a full body workout with it.
- Dumbbells are relatively inexpensive and you can do a variety of exercise with them. Find them at your local Target or Walmart. Other options include a barbell set, an exercise ball and/or a weight bench.
- An exercise ball can be used for everything from core work to a weight bench and is a great way to work on balance and stability while building strength and endurance.
Choosing how much weight to lift is often based on how many reps and sets you're doing. The general rule is to lift enough weight that you can ONLY complete the desired number of reps. In other words, you want to work to fatigue. However, if you're a beginner or if you have medical or health conditions, you may need to avoid complete fatigue and just find a weight that challenges you at a level you can handle.
So, how do you know how much weight you need to challenge your body? Below are a few tips to help you decide:
- The larger muscles of the glutes, thighs, chest and back can usually handle heavier weight than the smaller muscles of the shoulders, arms, abs and calves.
- You'll usually lift more weight on a machine than with dumbbells. With machines, you're usually using both arms or both legs for the exercises while, with dumbbells, each limb works independently. So, if you can handle 30 or 40 pounds on a chest press machine, you may only be able to handle 15 or 20 pounds with dumbbells.
- If you're a beginner, it's more important to focus on good form than it is to lift heavy weights.
- It may take several workouts to figure out how much weight you need
- Pick up a light weight and do a warm up set of the exercise of your choice, aiming for about 10 to 16 repetitions.
- For set 2, increase your weight by 5 or more pounds and perform your goal number of repetitions. If you can do more than your desired number of reps, heavy up again for your 3rd set.
- In general, you should be lifting enough weight that you can ONLY do the desired reps. You should be struggling by the last rep, but still able to finish it with good form.
while
we are out of town. It feels so good to stick to your plan and
be proud of yourself. Give yourself the respect you deserve and treat your body right! So let’s keep on putting healthy, fat-loss friendly food in our bodies, we’re more than worth it!!