Watch My Weight Loss

Dumbbell Swings

One of the exercises that I have a love/hate relationship with is dumbbell swings.  I love it because it is a compound exercise that works out many muscle groups and it really gets my heart rate up.  I hate it because it is hard work! It is very tiring and not many exercises are as exhausting to me as dumbbell swings are. The exercise is traditionally performed with kettle bells, but dumbbells work just as well once you have figured out the best way to get a solid grip on yours.

Here is a video showing how dumbbell swings are performed:

After a few sets of these, you will feel your legs, arms, and shoulders burning! Be careful not to start with a weight that is too heavy. If you have never done dumbbells swings before, you should start with a comfortable weight and work your way up to heavier weights.

Popularity: 17%

Tags: Dumbbell, Exercise, Fat Burning Exercise, Video, Weight training

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