Almost all of us have one side that isn't as strong as the other. Usually this is our dominant (writing) side for the upper body and, interestingly enough, the opposite side for your lower body. This is because we tend to cross-brace with our opposite leg for our working arm.
At any rate, it's not usually much of an issue until you start working out in the gym. Then, the difference can be frustrating, particularly when you look in the mirror as you progress and see more developed muscles on one side. It can also be confusing as far as how to go about dealing with this in terms of weight lifting.
I have employed a method that, while not exactly rocket science, works. And it works safely.
There are two plans of attack, here, and they depend on if you are working both limbs unilaterally (individually) or bilaterally (together).
Let's take unilaterally, or individual, moves first. This is a pretty strait-forward approach: Do whatever the intended move is with the weaker side first, then match it on your stronger side. So, for instance, if you are able to do 15 reps of bicep curls with 10 pounds, you would move that same 10 pound weight to your weaker arm (in my case, this would be the left) and do exactly 15 reps- no more, no less. Even sets where you fall short of your desired number of reps, you keep it the same. For instance, if I were targeting 15 reps in my set but only got 13 reps out with my left arm, I would move that same weight over to my right arm and do the exact same number of reps I did with my left arm. To help me remember how many I did on the first arm, I would count from 13 down to 1. (Yes, my memory can be that bad!) Eventually you will get to where the left arm is about equal with the right. Sometimes, you can even get it stronger.
In the case of bilateral moves, there are two different approaches depending on whether you are lifting two different weights with both arms at the same time (like a dumbbell press), or a single weight with both limbs (like a leg press). In the former case (the dumbbell press), you would apply the same principle you did with the unilateral move and simply work both arms until the weaker arm gets as tired as you are targeting. In the latter case (the leg press), you would do what my former trainer Ruben Sandoval of Fit To Be in Your Kitchen advised: "Pay attention to the weak side and your strong side will take care of itself". So since my right side is weaker than my left on the leg press, I'm going to put ALL of my concentration into pushing with my right leg. The left leg instinctively presses on it's own. If it's a barbell bent row, I'm going to concentrate on pulling up with my weaker left side. The right side doesn't need me to think about it, since it's been my dominant side my whole life.
Simple little strategies that can make a BIG difference in making your body symmetrical. Tell me what you think!
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Saturday, December 28, 2013
Wednesday, July 25, 2012
Spot On....... Or, How To Be A Good Workout Partner
So..... You are one of the lucky ones who has found a compatible workout partner with the same workout style, who respects your boundaries, and who has the same time availability. Blessed indeed you are! Here are some things I have observed and experienced that will help you be a workout partner they will appreciate and respect:
1. Firmly establish at the beginning what your partnership will look like. Are you doing the same program and taking turns doing sets so that you can assist and encourage one another? Doing the same program and working out NEXT to each other, in cadence? Simply going to be at the gym at the same time to support each other in your separate programs and spot the other when you need it? A combination of these? Make sure you know what his or her definition of "partner" is.
2. Show up on time. If you are going to be late, text or call and tell your partner. That way they can get in a little extra warm-up cardio while they wait for you. Nothing is worse than sitting in your car or on a bench in the gym thinking "Where is she? Is she Okay? Did she get in a car wreck? Oversleep? Should I get started working out, or wait?"
3. Let your partner know ASAP if you aren't going to be there one day. My partner tells me often a week or more in advance. I appreciate it. It lets me know I don't have to be there if I want to sleep in a little longer (we usually work out in the early AM), and also lets me mentally prepare for a workout alone- It's not going to be a heavy day if I'm flying solo!
4. If you are going to change your program, discuss it with your partner. This might seem like a no-brainer, but I've actually heard of people walking into the gym and informing their partner that they are starting something different that very day. This means the partner either has to change gears on the fly to accommodate or finds they are left out completely and in a very abrupt fashion. That's not fair. You are a team. Let your teammate know if you want to switch things up. Which leads to......
5. If you are going to implement a program that requires you to go solo, or you want to stop working out with your partner either permanently or for a period of time, let them know about this well in advance. This will give your counterpart time to adjust and regroup. You had time to think about the change you are going to make, now he or she needs time to think of what changes they will need to make in turn to adjust to not having you around.
6. Leave your phone in the car. If you must bring it in for emergency reasons, explain what is going on to your partner. This way they'll be supportive when you have to answer or call mid-workout. Plus, they'll be looking out for your phone and are less likely to step on it!
7. Ask how they prefer to be spotted. A lot of guys lifting heavy weights want to be spotted right above the elbow. Women often want to feel a set of hands more mid-upper arm. Others like to be spotted at the wrist. Some people want to hear "It's all you!" when lifting a heavy load, while others want you to lie and say "I've got it!", when really you are applying minimal pressure to help them. You will get to know their needs and preferences in detail as you continue to work out together, but at the beginning you really need to ask.
8. For Pete's sake, pay attention (and I mean rapt attention) when spotting your partner. This means no talking to your pals, looking at the hot member of the opposite sex saunter by, admiring yourself in the mirror, or anything else that is not staring right at your partner. And put the music in your headset on pause so you can hear your partners signal (often difficult breathing) that it's time for you to kick into action and spot them. Texting and calling shouldn't be an issue, because you left your phone in the car, remember? And even if you brought it in for an emergency per #6, talking and texting should wait until your partner is NOT mid-set. They are depending on you for safety. Don't let them down.
9. Help them switch out weights, even if you are using different lifting apparatus'. It's considerate and besides, lifting with a partner already takes longer than lifting alone- this will help you both get out of the gym a little quicker.
10. Encourage, but not to the point of urging them to do something that could hurt them. It takes time to figure out when your partner is not pushing themselves hard enough and when they are stopping because their body truly can't take anymore. But until you get to know each other a little better, here's a clue: Phrases that are doubtful, like "I am not sure if I should move up to the 45's for the next set", usually mean they are simply unsure of their own strength. If you feel they can do more, tell them to go pick up the 45's and you will help if it's too much. On the other hand, if they are making a definitive statement like "My elbow can't take that weight", respect it. You don't want to be responsible for your partner getting injured.
11. If you decide you aren't compatible as partners after all and find it in your best interest to "break up", it's best to be up front about it. Are their feelings going to be hurt? Probably a little, at least. But it's a lot kinder to let them know they are free to find someone else to work out with than to let them stumble awkwardly around the gym wondering if they have a partner or not. Saying something along the lines of "I am finding that our lifting partnership isn't working out the way I had hoped. I'm so sorry, and I do appreciate what I have learned from working out with you. I think it's time we looked for other lifting partners. In the meantime, if you need a spot, please don't hesitate to ask!" should suffice. If they ask for specifics, tell them. It might help them in future lifting-partner relationships. Otherwise, keep specific reasons to yourself. It could wind up adding insult to the injury.
12. Above all, treasure your partner. Often we have to look years for someone that has that magic combination that works in the gym. Treat them with respect, and expect to be treated with respect in return. Who knows? You might find yourself with a life-long friend.
1. Firmly establish at the beginning what your partnership will look like. Are you doing the same program and taking turns doing sets so that you can assist and encourage one another? Doing the same program and working out NEXT to each other, in cadence? Simply going to be at the gym at the same time to support each other in your separate programs and spot the other when you need it? A combination of these? Make sure you know what his or her definition of "partner" is.
2. Show up on time. If you are going to be late, text or call and tell your partner. That way they can get in a little extra warm-up cardio while they wait for you. Nothing is worse than sitting in your car or on a bench in the gym thinking "Where is she? Is she Okay? Did she get in a car wreck? Oversleep? Should I get started working out, or wait?"
3. Let your partner know ASAP if you aren't going to be there one day. My partner tells me often a week or more in advance. I appreciate it. It lets me know I don't have to be there if I want to sleep in a little longer (we usually work out in the early AM), and also lets me mentally prepare for a workout alone- It's not going to be a heavy day if I'm flying solo!
4. If you are going to change your program, discuss it with your partner. This might seem like a no-brainer, but I've actually heard of people walking into the gym and informing their partner that they are starting something different that very day. This means the partner either has to change gears on the fly to accommodate or finds they are left out completely and in a very abrupt fashion. That's not fair. You are a team. Let your teammate know if you want to switch things up. Which leads to......
5. If you are going to implement a program that requires you to go solo, or you want to stop working out with your partner either permanently or for a period of time, let them know about this well in advance. This will give your counterpart time to adjust and regroup. You had time to think about the change you are going to make, now he or she needs time to think of what changes they will need to make in turn to adjust to not having you around.
6. Leave your phone in the car. If you must bring it in for emergency reasons, explain what is going on to your partner. This way they'll be supportive when you have to answer or call mid-workout. Plus, they'll be looking out for your phone and are less likely to step on it!
7. Ask how they prefer to be spotted. A lot of guys lifting heavy weights want to be spotted right above the elbow. Women often want to feel a set of hands more mid-upper arm. Others like to be spotted at the wrist. Some people want to hear "It's all you!" when lifting a heavy load, while others want you to lie and say "I've got it!", when really you are applying minimal pressure to help them. You will get to know their needs and preferences in detail as you continue to work out together, but at the beginning you really need to ask.
8. For Pete's sake, pay attention (and I mean rapt attention) when spotting your partner. This means no talking to your pals, looking at the hot member of the opposite sex saunter by, admiring yourself in the mirror, or anything else that is not staring right at your partner. And put the music in your headset on pause so you can hear your partners signal (often difficult breathing) that it's time for you to kick into action and spot them. Texting and calling shouldn't be an issue, because you left your phone in the car, remember? And even if you brought it in for an emergency per #6, talking and texting should wait until your partner is NOT mid-set. They are depending on you for safety. Don't let them down.
9. Help them switch out weights, even if you are using different lifting apparatus'. It's considerate and besides, lifting with a partner already takes longer than lifting alone- this will help you both get out of the gym a little quicker.
10. Encourage, but not to the point of urging them to do something that could hurt them. It takes time to figure out when your partner is not pushing themselves hard enough and when they are stopping because their body truly can't take anymore. But until you get to know each other a little better, here's a clue: Phrases that are doubtful, like "I am not sure if I should move up to the 45's for the next set", usually mean they are simply unsure of their own strength. If you feel they can do more, tell them to go pick up the 45's and you will help if it's too much. On the other hand, if they are making a definitive statement like "My elbow can't take that weight", respect it. You don't want to be responsible for your partner getting injured.
11. If you decide you aren't compatible as partners after all and find it in your best interest to "break up", it's best to be up front about it. Are their feelings going to be hurt? Probably a little, at least. But it's a lot kinder to let them know they are free to find someone else to work out with than to let them stumble awkwardly around the gym wondering if they have a partner or not. Saying something along the lines of "I am finding that our lifting partnership isn't working out the way I had hoped. I'm so sorry, and I do appreciate what I have learned from working out with you. I think it's time we looked for other lifting partners. In the meantime, if you need a spot, please don't hesitate to ask!" should suffice. If they ask for specifics, tell them. It might help them in future lifting-partner relationships. Otherwise, keep specific reasons to yourself. It could wind up adding insult to the injury.
12. Above all, treasure your partner. Often we have to look years for someone that has that magic combination that works in the gym. Treat them with respect, and expect to be treated with respect in return. Who knows? You might find yourself with a life-long friend.
Sunday, April 1, 2012
Video Blog Link: The thinking behind my latest workout split.
Just a warning- This is a lot of info! And longer than I would have liked.
http://www.youtube.com/watch?v=NzJU7_YFTnk&feature=g-upl&context=G21953c4AUAAAAAAAAAA
http://www.youtube.com/watch?v=NzJU7_YFTnk&feature=g-upl&context=G21953c4AUAAAAAAAAAA
Friday, January 27, 2012
Monday, January 16, 2012
Wednesday, January 11, 2012
Video Blog: Organizational Tools I Have Used in my Quest for Fitness
Here is a link to my very first video blog. It's pretty self-explanatory!
https://www.youtube.com/watch?v=yKSEWgllqDs
https://www.youtube.com/watch?v=yKSEWgllqDs
Wednesday, July 6, 2011
What I Eat Over the Course of a Day
I'm always amazed at the number of people who ask me what it is I eat and drink in the course of a day. This is a really hard question for me to answer, because I don't eat the same things all the time, but here are some general guidelines I try to follow:
1. I always have at least one serving of complex carbs. This is usually 1/2 C of dry oatmeal, cooked, about an hour or so before I workout. Often I'll have more servings of complex carbs than this throughout the day, though.
2. I usually eat oatmeal or some kind of whole grain cereal and a lean protein (Most often an egg with 3/4 cup of egg whites) for breakfast.
3. I eat before I workout. When I don't I find myself short on both strength and endurance. This meal is usually the above breakfast.
4. On the way home from the gym I have a whey protein shake and a piece of fruit (usually a banana).
5. I try to eat at least one salad a day, either for lunch or dinner. My favorite is some kind of a southwestern salad so that I get some carbs from the corn. It always has a source of protein (usually shrimp or chicken breast), and I ask them to leave off any chips or croutons and go easy on the cheese. If the meat is grilled on a griddle I ask them to go easy on the butter. I get whatever dressing I like (usually creamy), but order it on the side and fork-dip for the non-flavorful bites. Very little is gone by the time the salad is finished.
6. I usually have two afternoon snacks, because it's a very hungry time of day for me. Almost always one is a small protein bar (I make sure it's really a PROTEIN bar with about the same grams of protein as carbs and low fat- otherwise I consider it a carb bar). If it's a big one (over 300 calories) I cut it in half. The other snack is usually low-fat string cheese and lean beef jerky OR a scoop of protein powder mixed into Greek yogurt.
7. I try to limit my fruits to 2 servings a day (I consider a banana 2 servings), and have at least 3 servings of veggies. More is better on the veggies.
8. The meal that is not a salad is usually a lean source of red meat (I have low iron), a whole-grain carb like brown rice, OR a baked sweet or regular potato, and a LOT of non-starchy veggies.
9. I don't drink my calories (unless it is a protein shake).
10. I drink at least a gallon of water a day (read my blog on The Importance of Water to see why).
11. If I drink anything in addition to the water, it is unsweetened tea. Sometimes I'll put a little Stevia or Splenda in it, but I've learned to usually drink it unsweetened. I just don't think the additional stuff does my body any good.
12. Before bed I have a scoop of Casein powder mixed with cold water into a pudding.
If you were counting, that's seven feedings on most days. I am always eating! :-)
I'll blog about supplements next blog, but that's what I ingest as a general rule most days, whether losing or maintaining. When I am in maintenance mode my portion sizes get larger. I hope this helps someone!
1. I always have at least one serving of complex carbs. This is usually 1/2 C of dry oatmeal, cooked, about an hour or so before I workout. Often I'll have more servings of complex carbs than this throughout the day, though.
2. I usually eat oatmeal or some kind of whole grain cereal and a lean protein (Most often an egg with 3/4 cup of egg whites) for breakfast.
3. I eat before I workout. When I don't I find myself short on both strength and endurance. This meal is usually the above breakfast.
4. On the way home from the gym I have a whey protein shake and a piece of fruit (usually a banana).
5. I try to eat at least one salad a day, either for lunch or dinner. My favorite is some kind of a southwestern salad so that I get some carbs from the corn. It always has a source of protein (usually shrimp or chicken breast), and I ask them to leave off any chips or croutons and go easy on the cheese. If the meat is grilled on a griddle I ask them to go easy on the butter. I get whatever dressing I like (usually creamy), but order it on the side and fork-dip for the non-flavorful bites. Very little is gone by the time the salad is finished.
6. I usually have two afternoon snacks, because it's a very hungry time of day for me. Almost always one is a small protein bar (I make sure it's really a PROTEIN bar with about the same grams of protein as carbs and low fat- otherwise I consider it a carb bar). If it's a big one (over 300 calories) I cut it in half. The other snack is usually low-fat string cheese and lean beef jerky OR a scoop of protein powder mixed into Greek yogurt.
7. I try to limit my fruits to 2 servings a day (I consider a banana 2 servings), and have at least 3 servings of veggies. More is better on the veggies.
8. The meal that is not a salad is usually a lean source of red meat (I have low iron), a whole-grain carb like brown rice, OR a baked sweet or regular potato, and a LOT of non-starchy veggies.
9. I don't drink my calories (unless it is a protein shake).
10. I drink at least a gallon of water a day (read my blog on The Importance of Water to see why).
11. If I drink anything in addition to the water, it is unsweetened tea. Sometimes I'll put a little Stevia or Splenda in it, but I've learned to usually drink it unsweetened. I just don't think the additional stuff does my body any good.
12. Before bed I have a scoop of Casein powder mixed with cold water into a pudding.
If you were counting, that's seven feedings on most days. I am always eating! :-)
I'll blog about supplements next blog, but that's what I ingest as a general rule most days, whether losing or maintaining. When I am in maintenance mode my portion sizes get larger. I hope this helps someone!
Tuesday, June 14, 2011
The Older You Are, The More You Gotta Move To Lose!
When I was 34 years old I lost 30 pounds without exercise. I followed the Weight Watchers program (materials purchsed on Ebay because I was a broke single mother of four) and occasionally took short walks during my lunch at work. That was it. I lost at the rate of 1-2 pounds a week, just like I was supposed to. Back then it wasn't all that hard.
Fast forward: Now I'm 10 years older and if I were to do that now, my weight would not budge. Not a bit. I think this is typical for most of as as we get older (and for many people in general): If we don't move, we won't lose.
I know they say that diet is 70-80% of the weight loss battle, and to a degree I agree with that. Why? Because when I eat whatever I want while exercising I GAIN weight. But if I eat what I am supposed to and don't exercise, I stay the same or lose very, very slowly. That tells me the diet is more powerful in keeping fat at bay than exercise. But if I, and most other people in mid-life and older, don't exercise we are going to have trouble shedding serious pounds.
Barring a medical condition, the only time I have seen people drop serious weight over the age of about 40 without exercising is when they have tremendous amounts of weight to lose. At first, these folks can just follow a sensible eating plan and weight will come off at a fairly predictable pace. But I've noted that usually when people get to within about 60-70 pounds of their goal weight their loss will either slow down significantly or come to a standstill without exercise.
At this point, something has to change. After close examination of diet (Are they TRULY following the program? Getting enough protein? Too many calories? Too few calories? Eating often enough?), the next thing to look at is the dreaded E word: Exercise.
But here is the beautiful thing: If you have been sedentary, you don't have to spend hours in the gym every day. You can just go for a 20 minute walk. The important thing is that you go higher than your current exercise level most days of the week. Often this little bump in activity is enough to get the metabolism going and the scale moving downward again.
As time goes on, you may hit another plateau. Then it's time to re-examine your diet and exercise levels again. Assuming your eating plan is on target, it's time to bump up the exercise a little more. I know this stinks, but it's just what has to be done to lose weight as we get older.
One thing you need to keep in mind if you are new to exercise, or if it has been a long time (several months) since you have exercised, is that you do NOT want to start off all gang-busters. If you do this, one of two things will more than likely happen: You will either burn out or get hurt. Bodies need time to adjust. At first an easy walk will be enough. When you feel ready (make sure you know the difference between "not ready" and "lazy"), either pick up your speed or increase your time. When you get to where you can walk an hour (if you have that much time), it's time to pick up the pace. There is really not a lot of point in spending more than an hour doing cardio exercise, unless you are a distance athlete.
When you get to where you feel mentally ready, you can also start to add some weight lifting. But I've blogged about that before. The point of today's blog is that if you want to lose weight when you are middle aged and older (and some younger folks with slower metabolisms) you will probably have to exercise past your current activity level to see the scale move. This is a fact a lot of people don't want to face, but if you truly want to climb out from underneath your excess fat, you are going to have to get going!
Exercise is the key that unlocks the nutrition door so that your healthy eating plan can do it's job and move the excess fat off of your body. Just give in, accept it, and start moving. :)
Fast forward: Now I'm 10 years older and if I were to do that now, my weight would not budge. Not a bit. I think this is typical for most of as as we get older (and for many people in general): If we don't move, we won't lose.
I know they say that diet is 70-80% of the weight loss battle, and to a degree I agree with that. Why? Because when I eat whatever I want while exercising I GAIN weight. But if I eat what I am supposed to and don't exercise, I stay the same or lose very, very slowly. That tells me the diet is more powerful in keeping fat at bay than exercise. But if I, and most other people in mid-life and older, don't exercise we are going to have trouble shedding serious pounds.
Barring a medical condition, the only time I have seen people drop serious weight over the age of about 40 without exercising is when they have tremendous amounts of weight to lose. At first, these folks can just follow a sensible eating plan and weight will come off at a fairly predictable pace. But I've noted that usually when people get to within about 60-70 pounds of their goal weight their loss will either slow down significantly or come to a standstill without exercise.
At this point, something has to change. After close examination of diet (Are they TRULY following the program? Getting enough protein? Too many calories? Too few calories? Eating often enough?), the next thing to look at is the dreaded E word: Exercise.
But here is the beautiful thing: If you have been sedentary, you don't have to spend hours in the gym every day. You can just go for a 20 minute walk. The important thing is that you go higher than your current exercise level most days of the week. Often this little bump in activity is enough to get the metabolism going and the scale moving downward again.
As time goes on, you may hit another plateau. Then it's time to re-examine your diet and exercise levels again. Assuming your eating plan is on target, it's time to bump up the exercise a little more. I know this stinks, but it's just what has to be done to lose weight as we get older.
One thing you need to keep in mind if you are new to exercise, or if it has been a long time (several months) since you have exercised, is that you do NOT want to start off all gang-busters. If you do this, one of two things will more than likely happen: You will either burn out or get hurt. Bodies need time to adjust. At first an easy walk will be enough. When you feel ready (make sure you know the difference between "not ready" and "lazy"), either pick up your speed or increase your time. When you get to where you can walk an hour (if you have that much time), it's time to pick up the pace. There is really not a lot of point in spending more than an hour doing cardio exercise, unless you are a distance athlete.
When you get to where you feel mentally ready, you can also start to add some weight lifting. But I've blogged about that before. The point of today's blog is that if you want to lose weight when you are middle aged and older (and some younger folks with slower metabolisms) you will probably have to exercise past your current activity level to see the scale move. This is a fact a lot of people don't want to face, but if you truly want to climb out from underneath your excess fat, you are going to have to get going!
Exercise is the key that unlocks the nutrition door so that your healthy eating plan can do it's job and move the excess fat off of your body. Just give in, accept it, and start moving. :)
Sunday, May 8, 2011
The Importance of Water
One of the keys to losing and now maintaining my weight has been drinking copious amounts of water (rarely less than 1 and sometimes up to 2 gallons a day). I promised someone a while back who was surprised I considered it so important that I would post a blog on the subject. I'm finally making good on that promise.
Here are a few of the many benefits of drinking plenty of water (not zero-calorie beverages: WATER!)
- Let's start with the most motivating one: Water helps waste move through the body in a mighty way. This means that a bunch of crud won't be hanging around inside you and you're more likely to weigh less on the scale in the mornings (after you've peed), because the content of your intestines will weigh less. Full intestines can cause several pounds of scale weight gain if you are.... er..... stopped up. So drinking water helps to give you a truer scale weight.
-Water helps to break down the nutrients in your food better, thus increasing your metabolism. Not only that, if you are getting the nutrients you need the chances of cravings is reduced.
- Water helps regulate blood sugar, which helps insulin levels to stay steady, also reducing your likelihood to overindulge in sweet stuff.
- Water helps to give your stomach a full feel so that you are less likely to overeat.
- Plenty of water in your system helps your body to keep you cool during workouts, therefore allowing you to work out harder and get more bang for your exercise buck.
- Water is the primary ingredient in the synovial fluid around the joints, which allows them to move freely and gives them cushioning during your workouts.
There are a TON of other ways that water benefits the body, but these are ones that specifically relate to weight loss and fitness.
Can you drink too much water? Yes- There is such a thing as water toxicity. But to get that you have to drink stupid amounts of water. The kidneys can process quite a lot of water an hour (over a quart) easily. You'd pretty much have to TRY to drink too much water to get water toxicity. Stay away from water-chugging contests and you'll probably be fine. :-)
And lastly, do I pee a lot? YES! But you don't pee out all that you drink- water goes out of you in other ways, like sweat and respiration, too. And I will say that my bladder size has increased since increasing my water intake. So while I still visit the bathroom more often than most other adults I know, I'm not seeing the inside of the ladies room as often as I did this time last year.
Here are a few of the many benefits of drinking plenty of water (not zero-calorie beverages: WATER!)
- Let's start with the most motivating one: Water helps waste move through the body in a mighty way. This means that a bunch of crud won't be hanging around inside you and you're more likely to weigh less on the scale in the mornings (after you've peed), because the content of your intestines will weigh less. Full intestines can cause several pounds of scale weight gain if you are.... er..... stopped up. So drinking water helps to give you a truer scale weight.
-Water helps to break down the nutrients in your food better, thus increasing your metabolism. Not only that, if you are getting the nutrients you need the chances of cravings is reduced.
- Water helps regulate blood sugar, which helps insulin levels to stay steady, also reducing your likelihood to overindulge in sweet stuff.
- Water helps to give your stomach a full feel so that you are less likely to overeat.
- Plenty of water in your system helps your body to keep you cool during workouts, therefore allowing you to work out harder and get more bang for your exercise buck.
- Water is the primary ingredient in the synovial fluid around the joints, which allows them to move freely and gives them cushioning during your workouts.
There are a TON of other ways that water benefits the body, but these are ones that specifically relate to weight loss and fitness.
Can you drink too much water? Yes- There is such a thing as water toxicity. But to get that you have to drink stupid amounts of water. The kidneys can process quite a lot of water an hour (over a quart) easily. You'd pretty much have to TRY to drink too much water to get water toxicity. Stay away from water-chugging contests and you'll probably be fine. :-)
And lastly, do I pee a lot? YES! But you don't pee out all that you drink- water goes out of you in other ways, like sweat and respiration, too. And I will say that my bladder size has increased since increasing my water intake. So while I still visit the bathroom more often than most other adults I know, I'm not seeing the inside of the ladies room as often as I did this time last year.
Tuesday, February 15, 2011
Lunging Without Damaging Your Knees
My belief is that, after Squats, lunges are the best exercise out there for the lower body- Especially the butt! If yours is flat, lunges will help round it out. If it's too round, lunges will help it look more compact. The folks I've seen who do lunges religiously have nice firm backsides and hamstrings, and flared hips with reduced saddlebags.
But a lot of people are afraid to lunge and never realize the benefits of this compound move. And with good reason- Lunging wrong can cause some serious damage to knees. I avoided them for a long time, then started to do some experimenting and discovered a few very simple things that finally made lunging possible for me again:
1. Do walking lunges ONLY! Forget stationery lunges or back lunges- both types seem to aggravate the knee of my forward foot when going into the backwards part of either motion. (This would be pushing back into start in the case of front lunges, and lowering down in the case of back lunges). The tendency when going backwards is to stabilize with the toes, and my experience is that when I am stabilizing with the toes my knee will instinctively go in front of my toes to balance my body, which stresses it. Walking lunges enable me to leave my toes out of the equation entirely, if I really concentrate on pressing through my heels.
Also, in my opinion, walking lunges simply do a better job of shaping the lower body, since they use all the muscles together through the entire range of motion.
2. Push through the heel of the front foot! Just as with squats, I make a mindful effort to think "heels, heels, heels" when I am lunging. When I push through the toes of the front foot, there goes my knee too far forward again and I feel that old familiar twinge for the next few(or more) days.
3. Take a big, "This-feels-way-too-long" step forward. The farther out you step, the safer the position is for your front knee because it's as far away as possible from being over the toes.
4. When following through with your back foot (bringing it forward), pause slightly, touching your toes to the ground next to the stationary foot. This allows you to regain your balance and center yourself. THEN bring what was the back foot to the forward position. This will help keep you from landing on your toes to balance you when that rear foot moves to the front position.
One added note- I hate those short lunges people do to better hit quads. They just look to me to be a knee disaster waiting to happen. If you want to do a multiple-joint exercise that focuses mostly on quads, do front squats or close-stance leg presses.
And that's it! In a nutshell, do walking lunges with big, wide steps, pause before you bring the back foot forward, and stay in your heel on the front foot. You'll feel these the next day, and your backside will thank you!
But a lot of people are afraid to lunge and never realize the benefits of this compound move. And with good reason- Lunging wrong can cause some serious damage to knees. I avoided them for a long time, then started to do some experimenting and discovered a few very simple things that finally made lunging possible for me again:
1. Do walking lunges ONLY! Forget stationery lunges or back lunges- both types seem to aggravate the knee of my forward foot when going into the backwards part of either motion. (This would be pushing back into start in the case of front lunges, and lowering down in the case of back lunges). The tendency when going backwards is to stabilize with the toes, and my experience is that when I am stabilizing with the toes my knee will instinctively go in front of my toes to balance my body, which stresses it. Walking lunges enable me to leave my toes out of the equation entirely, if I really concentrate on pressing through my heels.
Also, in my opinion, walking lunges simply do a better job of shaping the lower body, since they use all the muscles together through the entire range of motion.
2. Push through the heel of the front foot! Just as with squats, I make a mindful effort to think "heels, heels, heels" when I am lunging. When I push through the toes of the front foot, there goes my knee too far forward again and I feel that old familiar twinge for the next few(or more) days.
3. Take a big, "This-feels-way-too-long" step forward. The farther out you step, the safer the position is for your front knee because it's as far away as possible from being over the toes.
4. When following through with your back foot (bringing it forward), pause slightly, touching your toes to the ground next to the stationary foot. This allows you to regain your balance and center yourself. THEN bring what was the back foot to the forward position. This will help keep you from landing on your toes to balance you when that rear foot moves to the front position.
One added note- I hate those short lunges people do to better hit quads. They just look to me to be a knee disaster waiting to happen. If you want to do a multiple-joint exercise that focuses mostly on quads, do front squats or close-stance leg presses.
And that's it! In a nutshell, do walking lunges with big, wide steps, pause before you bring the back foot forward, and stay in your heel on the front foot. You'll feel these the next day, and your backside will thank you!
Monday, January 24, 2011
A Product Recommendation: PACE Weights
For Christmas I recieved something I feel is a valuable tool in my strength and muscle gaining arsenal: PACE Weights ( paceweights.com )
These were first mentioned to me by Ross, a trainer I worked with a year ago. He told me about little 1/2 pound magnetic weights that attach to other types of metal weights (to include plates on cable machines) and make it possible to go up in poundage. I Googled them, bookmarked the site, then asked for them for Christmas this year.
I'm sure you have experienced times when you can't go up to the next 5 or 10 pound weight, but the current weight is just a little too light for the number of reps you had in mind. It's frustrating! BUT, if you can go up 1/2 pound at a time, you can inch closer to that next weight mark. Ross said "Can you imagine how fast you can gain strength if you can go up just a pound at a time?" He was right- since starting to work out with my PACE Weights my strength has increased MUCH faster than it did without them.
IMHO they're kinda expensive- the full set is $89 and with shipping it comes out to $103. This is for 18 PACE Weights (9lbs). You can also get a smaller set of 9 PACE Weights (4 1/2 pounds), for $57. But unless you strictly work out with one Dumbbell at a time, I'd recommend the larger set. I've had occasion to use more than 9 of them at once already. And get the ones that include the case! It makes them portable and more accessible with a place to store them. I take mine to the gym and use them 5 days a week.
My friend Tammie saw mine, got PACE Weight envy, and purchased a set for herself. I got a text this morning telling me how much she likes them. This is one really great product!
And no, I'm not on commission! :-D I just believe in recommending a great product when I find it.
These were first mentioned to me by Ross, a trainer I worked with a year ago. He told me about little 1/2 pound magnetic weights that attach to other types of metal weights (to include plates on cable machines) and make it possible to go up in poundage. I Googled them, bookmarked the site, then asked for them for Christmas this year.
I'm sure you have experienced times when you can't go up to the next 5 or 10 pound weight, but the current weight is just a little too light for the number of reps you had in mind. It's frustrating! BUT, if you can go up 1/2 pound at a time, you can inch closer to that next weight mark. Ross said "Can you imagine how fast you can gain strength if you can go up just a pound at a time?" He was right- since starting to work out with my PACE Weights my strength has increased MUCH faster than it did without them.
IMHO they're kinda expensive- the full set is $89 and with shipping it comes out to $103. This is for 18 PACE Weights (9lbs). You can also get a smaller set of 9 PACE Weights (4 1/2 pounds), for $57. But unless you strictly work out with one Dumbbell at a time, I'd recommend the larger set. I've had occasion to use more than 9 of them at once already. And get the ones that include the case! It makes them portable and more accessible with a place to store them. I take mine to the gym and use them 5 days a week.
My friend Tammie saw mine, got PACE Weight envy, and purchased a set for herself. I got a text this morning telling me how much she likes them. This is one really great product!
And no, I'm not on commission! :-D I just believe in recommending a great product when I find it.
Sunday, January 9, 2011
Are You a Lone Wolf, or a Pack Animal?
What works best for you? Going it alone, or being part of a team? For your best success you really need to figure out which you are and be true to yourself.
I've tried to lose weight as part of a partnership before. I failed miserably. Why? Probably for the same exact reason I am not fond of team sports: I'm afraid of screwing up the team. And, worse yet, when one of my partners falls down I feel like the team is down, so therefore I am down. I stop trying.
Also, when I am in a state of focus on self-improvement, I've found I'm kinda wobbly- I'm focused like a laser beam in an attempt to get solid footing on a new venture. Consequently, I'm easy to tip over! While a lot would look at a partner as a source of support, I look at another person as someone who threatens my balance. To me, it's sorta like two people trying to walk on a tightrope at the same time.
The truth is, all that trying to be part of a weight loss partnership has ever done for me is set me farther back than I was when I started. I finally reached the conclusion that I really am better off on my own.
On the other hand, I can be great in a workout partnership, but it takes a particular kind of person for this to work for me: He has to be male (women don't tend to push me hard enough), knowlegable about lifting so that I don't have to be a trainer while I'm trying to get a good workout, pretty danged muscular (if I'm going to be lifting heavy with you, I need to be able to relax enough to know you can keep the 150 pound weight from crushing me), very dependable, and ON TIME! I'm prompt- A lifting partner who is not also prompt tends to cause me a great amount of stress. It's very hard to find all of these things in one person, BTW. My current lifting partner even leaves a little something to be desired in the promptness department.
On the pack animal side, there are three guys in my gym who work out together cross-fit style with amazing regularity. I think the camaraderie is what keeps them coming back and pushing themselves harder. They continue to do what works for them, day after day after day. They have my respect.
I also know ladies who would rather go to their weight loss meetings in packs. They cheer one aother on and meet regularly, encouraging each other to make smart choices. In some ways I very much envy them and the compatibility. As a naturally social person I very want to be a part of the group!
I remember one particular instance about 6 months ago when I was sitting in a restaurant after my Weight Watchers meeting. At a table nearby there was a group of gals who not only went to the same meeting, but also had gone to church with me. One of them spokekindly to me when she passed by to use the restroom, but I was most certainly not invited to join them. Did I feel a little self-conscience sitting there alone eating my grilled steak and sweet potato without butter while they laughed and had a good time together nearby? Yes. But eventually all of them stopped going to the meeting- One of them dropped off and then the rest quit in quick succession (this further proves to me that my "If one falls, the rest aren't far behind" theory). It might also be worth noting that I reached my goal weight and am STILL going to the meetings to help maintain my weight loss. Alone.
This isn't to say I don't believe in supporting others: I do! I sincerely desire to support and encourage others to lay claim to their own health and be the very best that they can be. I truly feel this is part of my calling, and I enjoy it. I'm a big encourager at my Weight Watchers meetings, I'll spot anyone who asks me in the gym, and on-line I try to help as many people as possible. Sometimes I will also seek out support and encouragement. These things energize me! But for the actual work of getting the job done for myself personally, I need to think of myself as a one-woman team.
I know I'm not making a very good case here for the pack-animal mindset, but the point is that I thought it through, found my reasons for choosing to go about my weight loss the way I did, and then DID it. I'm hoping that by relaying my personal experiences you will start to think about what will work best for you.
You also need to be very honest with yourself about not only what style works best for you, but also your circumstances: You can be as convinced as anything that you'd do better with buddies, but if you live on an isolated island and want to be healthy, you'd better accept the fact that if it's going to happen you're going to have to develop the determination to do it by yourself.
Lone Wolf or Pack Animal? Which are you?
I've tried to lose weight as part of a partnership before. I failed miserably. Why? Probably for the same exact reason I am not fond of team sports: I'm afraid of screwing up the team. And, worse yet, when one of my partners falls down I feel like the team is down, so therefore I am down. I stop trying.
Also, when I am in a state of focus on self-improvement, I've found I'm kinda wobbly- I'm focused like a laser beam in an attempt to get solid footing on a new venture. Consequently, I'm easy to tip over! While a lot would look at a partner as a source of support, I look at another person as someone who threatens my balance. To me, it's sorta like two people trying to walk on a tightrope at the same time.
The truth is, all that trying to be part of a weight loss partnership has ever done for me is set me farther back than I was when I started. I finally reached the conclusion that I really am better off on my own.
On the other hand, I can be great in a workout partnership, but it takes a particular kind of person for this to work for me: He has to be male (women don't tend to push me hard enough), knowlegable about lifting so that I don't have to be a trainer while I'm trying to get a good workout, pretty danged muscular (if I'm going to be lifting heavy with you, I need to be able to relax enough to know you can keep the 150 pound weight from crushing me), very dependable, and ON TIME! I'm prompt- A lifting partner who is not also prompt tends to cause me a great amount of stress. It's very hard to find all of these things in one person, BTW. My current lifting partner even leaves a little something to be desired in the promptness department.
On the pack animal side, there are three guys in my gym who work out together cross-fit style with amazing regularity. I think the camaraderie is what keeps them coming back and pushing themselves harder. They continue to do what works for them, day after day after day. They have my respect.
I also know ladies who would rather go to their weight loss meetings in packs. They cheer one aother on and meet regularly, encouraging each other to make smart choices. In some ways I very much envy them and the compatibility. As a naturally social person I very want to be a part of the group!
I remember one particular instance about 6 months ago when I was sitting in a restaurant after my Weight Watchers meeting. At a table nearby there was a group of gals who not only went to the same meeting, but also had gone to church with me. One of them spokekindly to me when she passed by to use the restroom, but I was most certainly not invited to join them. Did I feel a little self-conscience sitting there alone eating my grilled steak and sweet potato without butter while they laughed and had a good time together nearby? Yes. But eventually all of them stopped going to the meeting- One of them dropped off and then the rest quit in quick succession (this further proves to me that my "If one falls, the rest aren't far behind" theory). It might also be worth noting that I reached my goal weight and am STILL going to the meetings to help maintain my weight loss. Alone.
This isn't to say I don't believe in supporting others: I do! I sincerely desire to support and encourage others to lay claim to their own health and be the very best that they can be. I truly feel this is part of my calling, and I enjoy it. I'm a big encourager at my Weight Watchers meetings, I'll spot anyone who asks me in the gym, and on-line I try to help as many people as possible. Sometimes I will also seek out support and encouragement. These things energize me! But for the actual work of getting the job done for myself personally, I need to think of myself as a one-woman team.
I know I'm not making a very good case here for the pack-animal mindset, but the point is that I thought it through, found my reasons for choosing to go about my weight loss the way I did, and then DID it. I'm hoping that by relaying my personal experiences you will start to think about what will work best for you.
You also need to be very honest with yourself about not only what style works best for you, but also your circumstances: You can be as convinced as anything that you'd do better with buddies, but if you live on an isolated island and want to be healthy, you'd better accept the fact that if it's going to happen you're going to have to develop the determination to do it by yourself.
Lone Wolf or Pack Animal? Which are you?
Saturday, January 1, 2011
Abs Are NOT Made in the Kitchen!
I've heard the phrase "Abs are made in the kitchen" quoted lately by a lot of people I greatly respect. I've given it a lot of thought and have finally decided that, while I think I understand the intention behind this statement, I don't agree with it. At least, not entirely.
You can eat right all you want to and reduce the fat on your body, but the muscle that makes abs is not made in the kitchen. Mine were made mostly flat on my back on the floor doing ab exercises. And since my kitchen has a hard tile floor, I can say with utmost certainty that my abs were NEVER made in the kitchen. Uncovered in the kitchen? Yes! Made there? NO!
I guess I don't like the phrase "Abs were made in the kitchen", because it gives the false impression that if folks just eat well enough, they'll have abs of steel. Tight, muscular abs come from the hard work of exercise. Getting them hard, however, requires dedication to reducing fat through diet. Becuase let's face it: Fat isn't hard, it's soft. So if you have hard ab muscles but they are covered up by soft fat, you're still gonna have soft abs.
I've said before and will say again that you can build all the lean, strong, beautiful muscle you want to, but if it's covered up by fat no one is gonna see it. It doesn't mean the muscle you are building isn't doing you any good, because it certainly is! It's benefiting your health in a myriad of ways I won't take the time to go into here. But the fact is that you won't be able to actually visibly SEE the muscular fruits of your labor if you are over-fat.
It's always a two-part equation to building ANY muscle, not just abs: Fat reduction and weight bearing exercises. You can't leave one out and expect to see big results.
Abs are built in the gym and unveiled in the kitchen.
You can eat right all you want to and reduce the fat on your body, but the muscle that makes abs is not made in the kitchen. Mine were made mostly flat on my back on the floor doing ab exercises. And since my kitchen has a hard tile floor, I can say with utmost certainty that my abs were NEVER made in the kitchen. Uncovered in the kitchen? Yes! Made there? NO!
I guess I don't like the phrase "Abs were made in the kitchen", because it gives the false impression that if folks just eat well enough, they'll have abs of steel. Tight, muscular abs come from the hard work of exercise. Getting them hard, however, requires dedication to reducing fat through diet. Becuase let's face it: Fat isn't hard, it's soft. So if you have hard ab muscles but they are covered up by soft fat, you're still gonna have soft abs.
I've said before and will say again that you can build all the lean, strong, beautiful muscle you want to, but if it's covered up by fat no one is gonna see it. It doesn't mean the muscle you are building isn't doing you any good, because it certainly is! It's benefiting your health in a myriad of ways I won't take the time to go into here. But the fact is that you won't be able to actually visibly SEE the muscular fruits of your labor if you are over-fat.
It's always a two-part equation to building ANY muscle, not just abs: Fat reduction and weight bearing exercises. You can't leave one out and expect to see big results.
Abs are built in the gym and unveiled in the kitchen.
Forget Making Fitness Your New Years Resolution!
The term "New Years Resolution" sounds temporary- Like it is only supposed to last through the in new part of the year. Instead, make your fitness goals a "Life Time Resolution".
The problem with making weight loss and being more fit sound like temporary goals, even if you reach those goals, is that they aren't temporary at all! Who wants to lose the weight just to gain it back? Or get fit just to lose all of the progress they have made and go back to what they were before they set the goal? "Not I!", said the cat! These are goals that we want to be permanent, and to make them permanent you have to start patterns and habits that you will employ for the rest of your life. Otherwise, you are going to find yourself right back where you started.
So save your New Years Resolution for one-time good deals, like buying a new house or re-doing the spare room. Your health-related resolutions should have nothing to do with the New Year and have everything to do with being resolved to live a healthier life from this point on out.
The problem with making weight loss and being more fit sound like temporary goals, even if you reach those goals, is that they aren't temporary at all! Who wants to lose the weight just to gain it back? Or get fit just to lose all of the progress they have made and go back to what they were before they set the goal? "Not I!", said the cat! These are goals that we want to be permanent, and to make them permanent you have to start patterns and habits that you will employ for the rest of your life. Otherwise, you are going to find yourself right back where you started.
So save your New Years Resolution for one-time good deals, like buying a new house or re-doing the spare room. Your health-related resolutions should have nothing to do with the New Year and have everything to do with being resolved to live a healthier life from this point on out.
Thursday, October 21, 2010
In Defense of the Workout Split
I have had several people inquire about using whole-body exercises as opposed to working separate body parts. Many times it seems the whole-body camp gets almost charismatic about how their way is better. Me? I don't see it that way. I like separating body parts instead of working all, or most, of them at once.
There is nothing wrong with whole-body exercises. If this is what trips your trigger and keeps you going to the gym, by all means: Do whole body exercises! We all gotta do what works for us. But me? I'm splitting them up. Here's why:
- First and foremost, for me personally I get better muscle definition and size this way.
- It allows me to spend more time on lagging parts and lets the parts the are more developed (namely, my back) hang tight until the other body parts catch up.
- When I work body parts separately I can "custom form" my body more to my own taste. For instance: I've mentioned in prior blogs that I naturally have very slight shoulders. By working shoulders separate I've been able to add width to them, therefore helping to balance my wide hips and turn my bowling-pin body into a true hourglass.
- When I do enough whole-body exercises to make me feel like all of my body got hit as hard as I'd like, it takes a REALLY long time. Splitting things up helps me either do less exercises at a time and get out of the gym faster, or hone in and do a LOT of exercises on one part to thoroughly exhaust it.
- I bore easily. There are only so many whole-body-type moves out there. With splitting things up I'm not stuck doing the same moves over and over, so it helps to keep things interesting for me.
Here is my current split (a split is what they call it when you "split" body parts up into different days), and why:
- Monday- Quadriceps, Hamstrings, and Delts (These are all body parts that I need to build up more, so I work them twice a week. For this reason, I put them on Mondays and Fridays, to maximize healing time between workout sessions.)
- Tuesday, early AM- Abs (On Tuesdays I have a Weight Watchers meeting and do yoga, so I try to keep it minimal to allow time for the rest of my life to happen. I would do no body parts this day, but I like to try and work abs twice, if I can [as far as I am concerned, one cannot have ripped enough abs], and this puts them far away from my other ab day on Friday, again for max muscle repair)
- Wednesday- Chest, Triceps, and Calves (None of these body parts need to play "catch up", so they all get worked just once a week. I put calves here to keep them away from my quad days on Monday and Friday, when they usually get hit as a secondary muscle. This gives them suffecient repair time before they are singled out)
- Thursday- Back and Biceps (Again, I don't need to build either of these, so once a week is sufficient.)
- Friday- Quads, Hams, Delts, and Abs (All body parts that need to be hit a second time to build. If I'm short on time, I'll do less sets of these and leave abs out.)
- Weekends- Off
I also do cardio, but this blog is about weight lifting splits, not cardio.
I no longer worry about only doing some body parts once a week and here's why: Most figure and body building competitors only work each muscle group once a week. My workout partner is the most muscular person I know, and sometimes he goes MORE than a week between working body parts. The thing is, when he works any body part, he really goes at it: Multiple exercises (I've never seen him do any less than 5 for any given muscle group), and max effort.
If you are just starting out and want to try splits, I'd advise hitting all body parts twice a week. I did this for years, until my imbalances became apparent. The good news is that the body can be shaped according to how you'd like it to look with splits, so there is no need for these imbalances to be permanent things.
Here is that split. When I used it, I usually did just two exercises per body part (abs I did 6- two for each obliques, upper, and lower). It was quite effective:
-Monday- Legs and abs (Quads, Hamstrings, Calves, obliques, upper abs, lower abs)
-Tuesday- Upper body (Pecs, Back, Delts, Biceps, Triceps)
-Friday- Repeat legs and abs
-The next Monday- Repeat Wednesday from week prior
You continue alternating upper with legs and abs, which means that one week you are doing legs and abs on Wednesday, and the next on Monday and Friday (or whichever days of the week you choose to work out). This still hits all body parts twice within a seven-day period.
If you want to lift four days a week and hit everything twice in a calender week, you could still do the above split, but do legs/abs days 1 and 3 and upper days 2 and 4 (or vice verse).
The following split would be good if you want to lift weights 5 days a calendar week while hitting all body parts twice in a 7 day period. With this split you won't be spending hours in the gym each session:
-Day 1- Quads, Biceps
-Day 2- Hamstrings, Calves, Chest
-Day 3- Back, Delts
-Day 4- Abs, Triceps
With this split, you would just start back with day one the next scheduled lifting day after you have completed day 4. Also with this split, personally I would NOT do cardio on day two, because that's a longer lifting day with three body parts.
The above split would also work if you want to lift 4 days a week and hit each body part once. If that were the case, I'd do more exercises per body part (at least 3) to really give it something to recover from before it gets worked again.
I just came up with this last split off of the top of my head. There are no "Hard and fast" rules to setting up a split. There are some general rules, but it's good to even change those up sometimes, just to keep your body guessing. (I'll blog about that next.)
I know this is a lot of information and I hope I haven't overwhelmed, over-informed, or over-bored you. If you have any questions, please feel free to message me and I'll try my best to answer them. I love helping!
There is nothing wrong with whole-body exercises. If this is what trips your trigger and keeps you going to the gym, by all means: Do whole body exercises! We all gotta do what works for us. But me? I'm splitting them up. Here's why:
- First and foremost, for me personally I get better muscle definition and size this way.
- It allows me to spend more time on lagging parts and lets the parts the are more developed (namely, my back) hang tight until the other body parts catch up.
- When I work body parts separately I can "custom form" my body more to my own taste. For instance: I've mentioned in prior blogs that I naturally have very slight shoulders. By working shoulders separate I've been able to add width to them, therefore helping to balance my wide hips and turn my bowling-pin body into a true hourglass.
- When I do enough whole-body exercises to make me feel like all of my body got hit as hard as I'd like, it takes a REALLY long time. Splitting things up helps me either do less exercises at a time and get out of the gym faster, or hone in and do a LOT of exercises on one part to thoroughly exhaust it.
- I bore easily. There are only so many whole-body-type moves out there. With splitting things up I'm not stuck doing the same moves over and over, so it helps to keep things interesting for me.
Here is my current split (a split is what they call it when you "split" body parts up into different days), and why:
- Monday- Quadriceps, Hamstrings, and Delts (These are all body parts that I need to build up more, so I work them twice a week. For this reason, I put them on Mondays and Fridays, to maximize healing time between workout sessions.)
- Tuesday, early AM- Abs (On Tuesdays I have a Weight Watchers meeting and do yoga, so I try to keep it minimal to allow time for the rest of my life to happen. I would do no body parts this day, but I like to try and work abs twice, if I can [as far as I am concerned, one cannot have ripped enough abs], and this puts them far away from my other ab day on Friday, again for max muscle repair)
- Wednesday- Chest, Triceps, and Calves (None of these body parts need to play "catch up", so they all get worked just once a week. I put calves here to keep them away from my quad days on Monday and Friday, when they usually get hit as a secondary muscle. This gives them suffecient repair time before they are singled out)
- Thursday- Back and Biceps (Again, I don't need to build either of these, so once a week is sufficient.)
- Friday- Quads, Hams, Delts, and Abs (All body parts that need to be hit a second time to build. If I'm short on time, I'll do less sets of these and leave abs out.)
- Weekends- Off
I also do cardio, but this blog is about weight lifting splits, not cardio.
I no longer worry about only doing some body parts once a week and here's why: Most figure and body building competitors only work each muscle group once a week. My workout partner is the most muscular person I know, and sometimes he goes MORE than a week between working body parts. The thing is, when he works any body part, he really goes at it: Multiple exercises (I've never seen him do any less than 5 for any given muscle group), and max effort.
If you are just starting out and want to try splits, I'd advise hitting all body parts twice a week. I did this for years, until my imbalances became apparent. The good news is that the body can be shaped according to how you'd like it to look with splits, so there is no need for these imbalances to be permanent things.
Here is that split. When I used it, I usually did just two exercises per body part (abs I did 6- two for each obliques, upper, and lower). It was quite effective:
-Monday- Legs and abs (Quads, Hamstrings, Calves, obliques, upper abs, lower abs)
-Tuesday- Upper body (Pecs, Back, Delts, Biceps, Triceps)
-Friday- Repeat legs and abs
-The next Monday- Repeat Wednesday from week prior
You continue alternating upper with legs and abs, which means that one week you are doing legs and abs on Wednesday, and the next on Monday and Friday (or whichever days of the week you choose to work out). This still hits all body parts twice within a seven-day period.
If you want to lift four days a week and hit everything twice in a calender week, you could still do the above split, but do legs/abs days 1 and 3 and upper days 2 and 4 (or vice verse).
The following split would be good if you want to lift weights 5 days a calendar week while hitting all body parts twice in a 7 day period. With this split you won't be spending hours in the gym each session:
-Day 1- Quads, Biceps
-Day 2- Hamstrings, Calves, Chest
-Day 3- Back, Delts
-Day 4- Abs, Triceps
With this split, you would just start back with day one the next scheduled lifting day after you have completed day 4. Also with this split, personally I would NOT do cardio on day two, because that's a longer lifting day with three body parts.
The above split would also work if you want to lift 4 days a week and hit each body part once. If that were the case, I'd do more exercises per body part (at least 3) to really give it something to recover from before it gets worked again.
I just came up with this last split off of the top of my head. There are no "Hard and fast" rules to setting up a split. There are some general rules, but it's good to even change those up sometimes, just to keep your body guessing. (I'll blog about that next.)
I know this is a lot of information and I hope I haven't overwhelmed, over-informed, or over-bored you. If you have any questions, please feel free to message me and I'll try my best to answer them. I love helping!
Tuesday, March 9, 2010
Getting started with exercise at home, part IV
So now, it's time to come up with an at-home exercise plan.
I want to make it clear that this is my recommendation, but not a be-all end all to how one should start an exercise program. It's what worked for me, and has helped people I've advised. I know it works, but it's not the only way to go about it.
First, get out that book I said was the #1 piece of exercise equipment and choose one exercise for each major muscle group. For starting purposes, lets not get picky about which exercises to perform- any for that body part will do.
You are going to work your body parts in this order:
Quads
Hamstrings
Calves
Chest
Upper back (the lats)
Shoulders
Triceps
Biceps
Upper abs
Lower abs
Obliques
Lower back
Read thoroughly in the book how each exercise is to be executed, and keep the book next to you as you exercise. Refer to it frequently as you exercise, reviewing each exercise again before you do it (and as you do it if necessary). I cannot stress this strongly enough: Proper form is most important! Do the exercise exactly as demonstrated and pictured!
This first time through, do each exercise with no weights.
Yes, you heard me right- I want you to do the exercises this time through unweighted. This will help to ensure that you execute proper form and don't hurt yourself the first time out. If it makes you feel any better, the first time I try an exercise alone I always do it with no weight. I want to know how "proper form" feels before I add weight to it. This way I can tell the difference between "This is different because I have more weight added" and "This is different because something just ain't movin' right" without causing myself injury.
Do each exercise for one set of 15. (Refer to my blog about sets and reps, if you aren't sure what I am talking about.)
Really work on SQUEEZING the muscles you are supposed to be working both in the concentric (contracting) and eccentric (elongating) part of the move. (In other words, throughout the entire motion). Don't ever just drop the weight back to the starting position. Stay in control of the weight ALL THE TIME!
Keep a steady pace of about 2-3 seconds to get whatever body part you are moving up and 2-3 seconds to get it back to where you started. You can slow this down as you progress, but for now 2-3 seconds each direction is adequate.
When you are done, stretch all the body parts you worked (this should be covered in the book you bought, as well), holding each stretch for about 10 seconds.
And there you have it! That's how you get started.
The next time, if you feel ready, add light weights- start with the lightest ones you have if you still feel a bit shaky, but keep in mind that you want to progress fairly quickly to weights that feel challenging by the time you get to the end of the 15 rep set.
When you have completed all body parts, put that exercise DVD in and give it a whirl. It's a good idea to do at least 30 minutes of cardio, but more sure never hurts.
You can also move cardio to another time of day- it's perfectly acceptable to split your workout into smaller sessions. Currently I do my cardio at 5:30 AM and then get my weight lifting in closer to 10:30AM. Just fits into my schedule better.
When you feel you need more, do two sets of 15 reps of each exercise.
When you feel like you need more yet, switch to different exercises for the same body parts, always starting out at least a few reps with no weight, to get the feel for it.
When you feel like you need more than that, are starting to run out of time because the workouts are getting too long, or just want something different, Email me and we'll come up with a split (working different muscles on different days) that works for you.
No more excuses! Start moving!
I want to make it clear that this is my recommendation, but not a be-all end all to how one should start an exercise program. It's what worked for me, and has helped people I've advised. I know it works, but it's not the only way to go about it.
First, get out that book I said was the #1 piece of exercise equipment and choose one exercise for each major muscle group. For starting purposes, lets not get picky about which exercises to perform- any for that body part will do.
You are going to work your body parts in this order:
Quads
Hamstrings
Calves
Chest
Upper back (the lats)
Shoulders
Triceps
Biceps
Upper abs
Lower abs
Obliques
Lower back
Read thoroughly in the book how each exercise is to be executed, and keep the book next to you as you exercise. Refer to it frequently as you exercise, reviewing each exercise again before you do it (and as you do it if necessary). I cannot stress this strongly enough: Proper form is most important! Do the exercise exactly as demonstrated and pictured!
This first time through, do each exercise with no weights.
Yes, you heard me right- I want you to do the exercises this time through unweighted. This will help to ensure that you execute proper form and don't hurt yourself the first time out. If it makes you feel any better, the first time I try an exercise alone I always do it with no weight. I want to know how "proper form" feels before I add weight to it. This way I can tell the difference between "This is different because I have more weight added" and "This is different because something just ain't movin' right" without causing myself injury.
Do each exercise for one set of 15. (Refer to my blog about sets and reps, if you aren't sure what I am talking about.)
Really work on SQUEEZING the muscles you are supposed to be working both in the concentric (contracting) and eccentric (elongating) part of the move. (In other words, throughout the entire motion). Don't ever just drop the weight back to the starting position. Stay in control of the weight ALL THE TIME!
Keep a steady pace of about 2-3 seconds to get whatever body part you are moving up and 2-3 seconds to get it back to where you started. You can slow this down as you progress, but for now 2-3 seconds each direction is adequate.
When you are done, stretch all the body parts you worked (this should be covered in the book you bought, as well), holding each stretch for about 10 seconds.
And there you have it! That's how you get started.
The next time, if you feel ready, add light weights- start with the lightest ones you have if you still feel a bit shaky, but keep in mind that you want to progress fairly quickly to weights that feel challenging by the time you get to the end of the 15 rep set.
When you have completed all body parts, put that exercise DVD in and give it a whirl. It's a good idea to do at least 30 minutes of cardio, but more sure never hurts.
You can also move cardio to another time of day- it's perfectly acceptable to split your workout into smaller sessions. Currently I do my cardio at 5:30 AM and then get my weight lifting in closer to 10:30AM. Just fits into my schedule better.
When you feel you need more, do two sets of 15 reps of each exercise.
When you feel like you need more yet, switch to different exercises for the same body parts, always starting out at least a few reps with no weight, to get the feel for it.
When you feel like you need more than that, are starting to run out of time because the workouts are getting too long, or just want something different, Email me and we'll come up with a split (working different muscles on different days) that works for you.
No more excuses! Start moving!
Monday, August 10, 2009
Keep your mind on the muscle you are working!
Maximum effectiveness of an exercise. Isn't that what we all want? Of course! Otherwise we wouldn't be exercising, right?
I have a saying when I exercise: "As long as I'm taking the time to do this, I may as well get maximum benefit from it."
Here is my best tip for getting the most of any exercise: Concentrate on the muscle you are working.
Sounds simple doesn't it? But it is so easy to let our minds wander when we are lifting weights or doing toning exercise.
First of all, when you get to the gym leave your problems at the door. This is not the time to be thinking through the strategy for a problem at work or about the fight you had with your significant other the night before. This is one time you need to be really selfish and concentrate on just you and your muscles.
Now that you are fully focused on your workout, really think about the specific muscle you are working for that exercise.
Let's use the Lat Pull Down as an example: This exercise works the latissimus dorsi muscle (lats) in the upper back (the muscles that flares out to the sides when well developed). So, from the start of the movement with my arms in the air, I am thinking upper, outer back. I'm thinking of starting the movement by contracting that muscle in order to pull the bar down. All the way through the movement, from the initial lowering of the bar, to the peak of contraction when the bar is near my chest, and then all the way back up the the starting position with my arms over my head, I am thinking about my lats doing the work of lowering and raising the bar up. I don't stop focusing on my lats until the last repetition of that set.
With any exercise you do, apply this principle of concentrating on the muscle or area being worked. Trust me- your mind won't have room for anything else if you do it properly and you'll get a much more intense and effective workout for your efforts.
My apologies for taking so long to post a new blog entry. Life has thrown some major curve balls at me lately. And I don't know why this is saying it's August 10th- It's really October 28th.
Sunday, August 9, 2009
Best time of day to exercise.
Here's a question a lot of people wonder about: What is the best time of day to exercise?
There is some scientific evidence that an early AM workout is the most beneficial. So if you are a person who has the option to work out first thing in the morning and it's compatible with your personality, I say go for it! Why not?
However, if your schedule won't allow you to work out in the early AM or you are one of these people who just simply can't put out your best effort right out of bed, you need to find a time that works better for you. I stated in one of my very first blog posts, any exercise is better than no exercise.
If you can't give 100% to your workout in the morning but you can at 6PM, you will gain more benefit from working out at 6PM.
If you simply can't find time to work out until 6PM, you will gain more benefit from working out at 6PM than you will from not working out at all.
One precaution about working out late in the day: Most people will have a hard time getting a good nights sleep due to increased heart rate if they exercise within 2 hours of bedtime. And sleep is vital in the fitness battle, so don't sacrifice your sleep for your workout.
Whenever you decide is the best time for you to exercise, schedule it into your calendar and treat it like a non-negotiable appointment. This is your health we are talking about. It is that important.
There is some scientific evidence that an early AM workout is the most beneficial. So if you are a person who has the option to work out first thing in the morning and it's compatible with your personality, I say go for it! Why not?
I like to work out ASAP in the morning. I'm more energetic in the morning and it's out of the way. For me, it's worth it to wake up super-early to get my workout in, if necessary. That way, any excuse I can find for not doing it later on in the day is not given a chance to take hold. It's already done.
If you can't give 100% to your workout in the morning but you can at 6PM, you will gain more benefit from working out at 6PM.
If you simply can't find time to work out until 6PM, you will gain more benefit from working out at 6PM than you will from not working out at all.
One precaution about working out late in the day: Most people will have a hard time getting a good nights sleep due to increased heart rate if they exercise within 2 hours of bedtime. And sleep is vital in the fitness battle, so don't sacrifice your sleep for your workout.
Whenever you decide is the best time for you to exercise, schedule it into your calendar and treat it like a non-negotiable appointment. This is your health we are talking about. It is that important.
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