Wednesday, June 3, 2009

So, I was going to write only about workout strategies today but when I found this article, What Chain-Food Favorites Cost in Exercise, I had to include that as well. After reading that, and I did post it below, maybe print it out to help you think twice before you eat something that will derail your weight loss goals! Certainly brings home how much it "costs" to eat that treat calling your name & also shows how important food is to the whole weight loss equation.

First, workout strategies.

(1) So, let's say you are on that roll of picking a weight that you can do 12-15 repetitions (reps) with... or even 10-15 reps. Maybe it is even 15-20 reps. Have you ever tried to drop the weight substantially or when doing legs, just use body weight or a VERY light weight & try to do 50 reps in a row? Now, that is one "slap in the face"! This is a rude awakening for those that have never tried it! When I was bodybuilding, I even did some 100 rep sets to shock my body!!! NOW, this is of course not for the beginner, but intermediate & advanced can try this. Another way to do it is start with say, 15-20 pounds for arm/shoulder exercises & keep dropping the weight till ya can't stand it!!! I do this & reach in the 80 rep range for the set. Of course, you don't want to be doing 4 sets of this but I am telling you that this is a great way to change up the routine & shock the bod!

(2) OK, here is another one & this has to do with cardio. I know lots of you are opposite me & prefer the cardio over the weights. I do most of my cardio inside the gym on various machines but you can still do this outside or at home. I will give a gym example & you can apply it to anything else you do. Let us say you are on the treadmill & working away hard.. or so you think! Have you ever tried to just say to yourself, maybe I can do more & kick up the speed and/or the incline a bit. You may surprise yourself! I do this often & I am always glad I did because.... I seem to always be able to do more even when I think I am working at my hardest! I usually try this on those days I am really feeling good!  I have increased my speed in jogging, intervals & more just by pushing & challenging myself.... AND, although it may "hurt" while you are doing it, I love the sense of accomplishment afterwords!!!!

(3) If you want more tips, check out these past posts. More Workout Tips and Exercises, Tight & Toned Arms
 
These are just a few things you can try. Why not kick it up a notch. Based on the article below & how long it takes to burn some of that food off, best keep these in mind!!!! If you missed yesterday's post, some great stuff there too to help motivate you like: "There are no victims, just volunteers." At a certain point we all have to decide, are we going to let the past keep us from our future regardless of how painful or difficult it has been? I'm not trying to be insensitive; I am merely saying you can get beyond the past that is not serving you now.  FROM JODY: This is so HUGE to me!!!! How many of us let the past effect the future? TYPE THIS UP IN BOLD, PRINT IT & TAPE IT EITHER TO THE BATHROOM MIRROR, THE FRIDGE OR WHEREVER YOU ARE GOING TO SEE IT THE MOST. PRINT A 2ND COPY & CARRY IT WITH YOU!


Second, Check out this article below & then see if it helps you at all to say NO to some of that stuff. NOW, I am not saying to never enjoy... but, this may stop that extra eating that always seems to sabotage us!!!

What Chain-Food Favorites Cost in Exercise