Watch My Weight Loss

Do Pullups at Home

For a few years I have had enough equipment in my home to do pretty much any exercise. One of the reasons I kept a gym membership was because I really like the assisted pullup machine (not to mention the leg press and squat rack). Recently, money and time have both been a lot tighter and I had to cancel my membership. This left me wondering how I was going to do pullups at home – especially since I still can’t do more than one unassisted pullup yet, and the “one” that I can do is really more like a 3/4 pullup.

I started looking at options. The first thing I looked at was the Iron Gym. It seems like a decent solution, but I have seen a couple of funny Iron Gym accident videos. Well, funny to me. Probably not so funny to the people who ruined their door trim and fell flat on their backs.

Next, I spent a bit of time trying to think of some way to build something in my basement.  No luck there….

Then I came across this product called the Perfect Pullup bar.  It has a number of features that I really like.  First of all, it doesn’t just slip over door trim, you have to actually install it into a doorway – perfect for my basement.  It seems a lot sturdier!  It comes with handles that rotate, so you can do a number of different types of pullups.

My favorite thing about the Perfect Pullup is that it has different settings so that you can do regular pullups, or you can do horizontal pullups.  This is great for someone like me who still can’t do very many regular pullups.  I also got some ab straps which you can use to do vertical leg raises.

If you are looking for a way to do pullups at home, this is one of the better options that I have found.

 

Popularity: 13%

Tags: Exercise, home equipment, pullups

4 Minute Fat Burning Tabata Workout

I have been looking for quick and effective fat burning workouts for days when I just can’t find the time to do a full 30-60 minute workout.  If you are like me and have trouble finding time to work out every day, you may be interested in learning more about the Tabata workout.

With the Tabata method you do 20 seconds of very intense exercise followed by 10 seconds of rest.  You repeat this for 4 minutes, so you do 8 cycles of intense exercise and rest.

I believe that if you don’t have time to get an hour workout in, it is always better to do even just a few minutes than nothing at all.  Whether you decide to try Tabata or something completely different, it is important to keep in the habit of daily exercise and not to get into the habit of skipping workouts.

I have heard good things about the effectiveness of the Tabata method and plan to give it a try on my super busy days.

Here are a couple of videos with examples of exercises you can do:

Popularity: 36%

Tags: Body Weight Exercises, Exercise, Quick Workouts

20 Minute Fat Blasting Cardio Workout

Sometimes there just isn’t enough time in the day to work out for an hour or more.  It is important to at least do something, or if you are like me, skipping a workout can lead to skipping 2 workouts.  Before you know it, a month has gone by and you haven’t worked out once.

From experience, I know that it’s a lot easier to just keep exercising every day than it is to skip a month and find motivation to start all over again.  Even if you are only doing 20 minutes per day, it keeps you in the mindset of working out consistently, and it keeps your body burning fat!

Here is one of my favorite fat blasting cardio workouts that I like to do when time is short:

20 Minute Cardio Workout

If you only have 20 minutes and would like to do cardio, you need to up the intensity for maximum effect.  Here is a breakdown of a cardio workout that will not only get you sweating, but will keep your metabolism revved for quite a while after you have finished.  This can be done on a treadmill, spin bike, elliptical, or any type of cardio machine (or even running outside).

Start by warming up for 2 minutes.  On a scale of 1 to 10, your effort should be 4 or 5.  Next, do 4 minutes, each minute more intense than the last.  For example, if you are running on the treadmill, the first minute might be at 6.0 mph, second minute at 6.5 mph, third minute at 7.0 mph, fourth minute at 7.5 mph.  These numbers are just examples.  You might start the first minute at a brisk 4.0 mph walk and increase from there.  The important thing is that your fourth minute should be at about a 8 or 9 out of 10 on the intensity scale.  Repeat this 4 minute routine 4 times.

After the fourth repetition, you are starting minute 19 of your workout.  Minute 19 should be done at a level 10 out of 10.  This means you are going all out and couldn’t possibly go any harder.  If I’m on the treadmill I like to get running as fast as I can and crank up the incline.  By the time I’m finished a minute of this I am toast!  Then for your final minute you go back to your warm up pace for a 1 minute cool down.

You don’t have to spend hours doing long, boring cardio sessions to lose weight.  This 20 minute cardio workout will keep your body burning fat long after you have finished your workout session!

 

Popularity: 49%

Tags: 20 minute, Cardio, Exercise, Treadmill, Workout

No CrossFit yet

This morning I woke up determined (and a little excited) to call the CrossFit gym and book my first session.  I went to their website to check out the schedule of classes, and strangely, there was nothing at all on the calendar.  I thought maybe it just wasn’t loading properly so I checked out a couple of other pages on the site when I discovered a small note at the bottom of the page – CrossFit Ignition is closed due to lack of trainers.  CRAP!

That just sucks!  I was secretly looking forward to getting my butt kicked.  Good thing I didn’t pay much for the classes (they were on dealfind for $20 for 20 classes).  Hopefully this is only a temporary thing and they will reopen soon.  I’ll keep you posted.  Meanwhile, I will continue to do my own thing.

Popularity: 5%

Tags: CrossFit, Exercise, Training

Just Do It

One thing I’ve been noticing lately as I struggle to keep motivated is that the hardest thing about exercising is just starting.

I would like to be able to get my daily exercise out of the way each morning but, being the procrastinator that I am, morning usually turns to late morning, which turns to after lunch, etc etc and I usually end up exercising around 9pm at night (when my lack of motivation doesn’t get the better of me).

Anyway, I have been finding that no matter how much I don’t feel like exercising, once I start it often becomes enjoyable.  If it isn’t one of those days where it becomes enjoyable, it is at least tolerable after the first 10 minutes or so.  I always feel great once I’m finished and I’m glad I exercised.

The next time you don’t feel like exercising and think you might put it off until tomorrow, try to remember this:  If you just get started it might suck for a few minutes but you’ll get over it and you’ll be glad you did it!

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Popularity: 2%

Tags: Exercise, Motivation

CrossFit Training

I have been looking for a challenge to help keep me on the right track this summer.  I have been searching for half marathons and/or biathlons in the area – something to keep me training.  I have really been struggling with motivation to do cardio.  For some reason I am more interested in weight training lately which is odd, because it is usually the opposite.  Last summer I loved running and hated weight training.  I really need to do both though, to reach my goals.

Anyway, I recently got an email from Dealfind which was offering 20 cross-fit training classes for $20 total.  I couldn’t pass up such a deal.  I checked out a few videos on what crossfit training is and let’s just say I am a little bit apprehensive to get started.  It looks like a seriously tough workout!  I really just need to pick up the phone and book my first class.  I’m sure once I get the first class out of the way I won’t be such a chicken (if I’m still alive).  There is even a slight possibility that I will start liking it!  It looks like a tough workout, but one that will definitely get results!

If you don’t know what crossfit training is, check out this video:

It kind of reminds me of what they go through on the biggest loser. Thankfully they have a beginner session!  I will let you know how it goes (when I get up the courage to start). Now that I am posting about it, I’m kind of getting excited. We’ll see how long that lasts…

Well, here goes nothin’!

Popularity: 2%

Tags: CrossFit, Exercise, Fitness, Strength training, Weight training

Strength Training for Weight Loss

Many people who are trying to lose weight wonder if they should do strength training for weight loss or just stick with cardio. Since cardio seems to get you sweating a lot more than lifting weights, it seems logical to assume that cardio is the best way to drop pounds. In actuality, regular strength training exercises are extremely important when it comes to meeting your weight loss goals.

In one of my favorite weight loss books by Bill Phillips, he says that if you start out looking like a pear, and do nothing but cardio for your weight loss, you will just end up looking like a smaller pear. Sure, you will lose weight, but to really transform your body you absolutely need to incorporate strength training.

A common misconception is that you will “bulk up” if you do any kind of strength training. The truth is, you have to lift a LOT of heavy, heavy weight for a long time to really bulk up. When you do regular strength training for weight loss, your body will look toned and defined, not bulky. I’m not saying that you need to spend hours in the gym every day pumping iron to burn fat. I AM saying that by incorporating weight training into your regimen, you will lose more fat and reshape your body.

Strength Training for Weight Loss – Why is it important?

When you only do cardio, you burn calories while you are doing the cardio, and for a short time afterward. If you want to burn more calories during the day, you have to do more cardio. When you do strength training, you burn calories while you are doing the exercise, and for a lot longer after you are finished. Burning calories for longer after an exercise session is not the only benefit. As you increase your muscle mass, your resting metabolism increases because muscle takes more energy to maintain than fat. An increased metabolism means that you are burning more calories all day long, even when you are not exercising!

It is important to incorporate a balance of different types of cardio AND strength training for weight loss. When you consistently do both, combined with a healthy diet and plenty of rest, you will see the results you are looking for.

Popularity: 27%

Tags: Exercise, Muscle, Strength training, Weight Loss, Weight training

Current Exercise Routine

Weight training 3x per week:
Monday – Chest / Triceps / Abs
Wednesday – Hamstrings / Quadriceps / Calves
Friday – Back / Biceps / Shoulders

Each weight training day I choose 2 different exercises for each muscle group and do 5 sets (8-10 reps each) of each exercise. So, for example:

• Chest – Dumbbell flyes – 5 sets of 8-10 reps with 1 minute rest in between each set
• Triceps – 5 sets of dips
• Abs – 5 sets of reverse crunches
• Chest – Decline press – 5 sets of 8-10 reps
• Triceps – lying dumbbell extensions
• Abs – 5 sets of planks

This workout usually takes me just over an hour. Sometimes if I still have energy after weight training I will hop on the bike or treadmill for 20 minutes as well.

Cardio at least 3x per week:
Tuesday/Thursday – 20-30 minute interval run or spin bike. I usually do my interval runs on the treadmill because it is easy to track your speed.
Saturday – long run (currently 10k, hope to increase it a bit each week). I am training to run a half marathon in the fall so I need to get the distance up.

I also take the dog for a long brisk walk a few times per week. I don’t consider it part of my exercise routine, but every calorie burned helps!

Incidentally, I don’t currently have a gym membership so I have to do all of my workouts with dumbbells at home.  I do have a treadmill and spin bike and pullup bar at home as well.  I miss some of the equipment at the gym, but have found reasonable substitutes for all of the exercises I’m used to doing there.

Diet:

Right now I am not following any particular diet plan, I am just trying to eat as healthy as possible. I eat 5 meals per day and make sure to get some healthy carbs and protein with every meal. I am also tracking calories so that I can adjust as necessary after seeing how my progress goes. I do allow myself a cheat meal (or a cheat meal and a treat) every Saturday. I used to call Saturday “free day” where I didn’t watch my diet at all, but quite often went overboard so I am limiting it now.

I have recently found a few really delicious recipes that are super healthy and I plan to start a healthy recipe section here shortly.

Looking forward to my weigh in this weekend – I’m having a pretty good week so far!

Popularity: 5%

Tags: Diet, Exercise, Health, Weight Loss, Weight training

The Farmer’s Walk

I have been going to the gym for the past couple of weeks to do some exercises that I just can’t do properly at home. I have dumbbells, a bench, and a weight machine at home, but there are certain exercises I have been wanting to do. One of them is assisted pullups (I normally just do pulldowns with my home gym). After a set of wide grip assisted pull ups my lats were just burning. The next day my forearms were very sore and I was sore in other places that I didn’t even know existed. It was great, but it made me realize that my forearms and grip need to be strengthened in order for me to be able to do some of these other exercises more effectively. Namely, pullups and deadlifts.

Yesterday I tried the farmer’s walk for the first time. Basically you grab the heaviest set of dumbbells you can carry and start walking. Some people use trap bars (which are a longer bar) but that’s even more challenging so if you have never done the farmer’s walk before I’d suggest starting with dumbbells. I started with 2 70 lb dumbbells. I got half way around the track and had to stop of a rest. By the time I got back to the weight area I nearly dropped the dumbbells. I rested for a while, grabbed some 65 lb dumbbells and did it again.

It is a great way to strengthen your forearms and your grip and it will pay dividends with other exercises that you do. It also gets your heart pumping pretty good and is great for your shoulders. If you have a weak back be very careful with this one.

Here’s a video that shows the farmer’s walk in action. I can’t understand a word he’s saying for the first minute or so because the volume is so low, but at least you can see what the exercise looks like.

Farmers Walk, 3 Sets with 50 LBS Each Hand With Towels By Tuan Tran

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Popularity: 3%

Tags: Dumbbell, Exercise, Forearms, Grip, Muscle, Tips, Training, Video