W.O.W. 10-25-50...Oh My! 10-25-50...Oh My!

Push Ups

This week's workout will consist of 3 round with 10, 25, 50 repetitions. 
1st Round=10 reps, 2nd Round=25 reps, 3rd Round=50 reps.
*Do all exercises in the 1st Round, then move to the 2nd Round, followed by the 3rd Round

Lower Body:

• Leg Press
• Squat
• Leg Extension
• Leg Curl

*3 Rounds of the following upper body exercises.

Upper Body:

• 10 Push Ups
• 25 Bench Press (Close-Grip=hands placed close together)
• 50 Tricep Push Downs or Extensions

*3 rounds of the following upper body exercises.

• 10 Lat Pull Downs
• 25 Seated Cable Rows
• 50 Bicep Curls (Barbell, EZ Bar or Dumbell)

Enjoy!  Please like on Facebook or share with others.  Let me know what you think.  I love to hear your ideas and thoughts.

Who's the Winner; Resistance Training or HIIT?

Resistance Training incorporates exercising with some type of resistance such as dumbells, kettlebells, bars, tubes, bands, balls and so on-basically anything piece of equipment that has mass to it.
Benefits include increased muscle mass, bone density, blood flow, serotonin levels and expenditure of calories.

High Intensity Interval Training

HIIT stands for High Intensity Interval Training which is a type of training program that incorporates period of active exercise followed by a period of rest (which could be active with less intensity) repeatedly.  One type of HIIT that I use frequently with my clients is called "Tabata" which is based on time.  Tabata usually contains 8 rounds of 20 seconds of active exercise followed by 10 seconds of rest for a total of 4 minutes.
Benefits include increased muscle mass, bone density, blood flow, serotonin levels and expenditure of calories at a quicker pace.

I decided to test two controls; caloric expenditure and target heart rate, as they pertain to resistance training and HIIT exercise program.  I asked a client to wear a heart rate monitor that monitored caloric expenditure and heart rate.  The results were profound.  I believe I was most excited to see how long she stayed at and exceeded her target heart rate during both types of exercise programs.

Resistance training allowed her to stay within her target heart rate zone of 70% throughout the workout and she burned approximately 9.8 calories/minute.

During her HIIT regime, she stayed in her target heart rate zone or exceeded that zone 77% of the time she trained and burned approximately 11.8 calories/minute.

My programs are set up in such a way that I incorporate both resistance training and HIIT programs to  allow my clients to receive the maximum benefit an exercise routine can provide.

So...which one is the winner?  The Winner is BOTH Resistance and HIIT programs!

The one that is right for you should be determined by a personal trainer. 

WOW! 1000 Workout Blows Away The 300 Workout!

Come on!  We are women..we can handle more than 300 reps per workout.  Why not try for 1000 reps?  Don't let that number scare you.  Lets perform 10 exercises for 10 reps just 10 times.  Easy-peasy!  Perform each exercise and move through all exercises and repeat.  Let me know how you did!  Like on FB when you finish!

                                                       

1-Swings  (You can use a dumbell or a ball)

2-Jumping Jacks

3-Body Weight Squats

4-Push Ups

5-Push Press Squats

6-Alternating Lunge Jumps

7-Bridge Glute Squeezes

8-Crunches

9-Bicycles

10-Reverse Crunches

Push Press Squat

Alternating Lunge Jumps

Swing

 

Bridge Glute Squeezes

All Exercises Are NOT Created Equal!

I Love to Exercise, Don't You!

Resistance/Strength Training
Lifting weights will boost your metabolism in all three ways and should be your first priority if you really want to burn more fat easily. Have you ever noticed that men can lose weight by cutting out their nightly snacks while women have to count calories like and watch what we eat before the scale will read in our favor? The reason is that men tend to have more metabolically active muscle than women. Complete a total-body strength-training program two to three days a week to build significant lean muscle mass and boost your metabolism, even if you’re cutting calories.

1st Female & Fit Client Still Looking Good!

Interval Training
This type of cardio workout, in which you push your exercise intensity for a short period of time and then rest, will burn calories during exercise as well as give you an afterburn effect. In one study comparing the effects of 15 weeks of interval training with  20 weeks of steady-state endurance training, researchers found that the participants who completed interval workouts lost nine times more fat than those who completed endurance workouts.

Steady State Endurance Cardio and Aerobics
When you hit the pavement, you burn calories during the run, but you don’t get the benefit of an afterburn effect or of building  muscle. If you overdo it, you could actually end up losing muscle, which can slow your metabolism. In one study published in the International Journal of Sports Medicine, participants completed six long runs in seven days, after which the average weight loss was 6.1%. However, 5% of their weight loss came from lean mass and only 1.1% came from body fat. Stick to a little running—about 30 minutes on the days following your strength-training sessions—to help recover from your workouts without burning through muscle.

Female & Fit’s Programs incorporate all three types of programs to achieve your fitness goals quickly and steady in order to achieve sustainability.

WOW 4/16/2012

Hope you had an awesome weekend.  Lets start this week off with a BANG!  Even though this workout will be timed, it's always a good idea to do the first round using repetitions in order to become comfortable with the exercise and the workout's exercise sequence.  Set your timer, I prefer the UltraTimer App or you can find on-line timers for 30 seconds active exercise and 10 seconds rest period.  You will perform three rounds of the same exercise before moving on to the next exercise.  Good Luck and let me know if you like this one by liking on FaceBook or commenting here or on Twitter.  Your responses are welcome!  Thank you and God Bless!

Burpee

1-Burpees
2-Single Rear Bridge with Leg Raise (One Side at a Time-6 Rounds, 3 on each side)
Lie on your back, raise your bum into the air and one leg, lower your bum and leg at the same time, repeat.  Alternate sides.
3-Push Ups

Plank Side Jumps

4-Crunches
5-Bent Over Rows
6-Plank Side Jumps
Table on the floor, hands and knees on the floor.  Place a towel or matt between your legs.  Begin on one side and jump to the opposite side.  Make it more intense and while jumping kick your rear.  Repeat exercise.  This is an awesome you will feel in your core, rear, legs and shoulders.
7-Swings
8-Bicycles
9-Squats

WOW Traveling? No Problem

BodyWeight Workout

This Easter Weekend, I had the pleasure of visiting my daughter, son and his fiancé.  I did not have access to a gym so I had to improvise.  Body weight workouts are the most convenient workouts while traveling because there is basically no prep time, no equipment needed and done when convenient for you.  Here's a great bodyweight workout for you to use while traveling or if you feeling motivated and want another workout.

Perform the routine all the way through for 30 minutes.

10 Push Ups
20 Lunges (alternating, each leg)
20 Jumping Jacks
20 Crunches

20 Rear Delt Flyes (bend over at the waist, arms extended, start with hands facing each other hanging from shoulders, pull up side ways until hands in line with body and then repeat)
20 Squats (rapid, do quickly without sacrificing form)
20 Mountain Climbers (each leg)
20 Bicycles (each leg)

30-60 second plank
20 Reverse Lunges (alternating, each leg)
10 Burpees
20 Scissor Kicks (each leg)

Binge Proof Your Day

Binge Proof

Do you ever find yourself eating well or next to nothing during the day and then the dreaded evening/late night comes and you are starving so you binge eat?  or ever have an emotional roller coaster of a day/week/month/year and as a result binge eat?  I certainly have.  It happens to all of us.  How can we "Binge Proof Our Day"?

Chillax

1-Chillax
Take down time.  We may binge because we don't feel like we have the luxury of downtime.  Choose a downtime that is the food-free version; such as reading a book, going for a run/walk, stroll through the park, ride a bide, walk your favorite 4 legged animal, play cards, or soak in a bubble bath.
2-Listen to Yourself
Ask yourself, "Am I really eating this whole pizza?"  "Am I going to eat this bag of potato chips?"  "How will I feel emotionally/physically from eating the entire bag M&M's?" 
3-Become Aware of Your Surroundings

• Watch yourself eat. 
• Listen to the sounds you make while eating.
• Taste your food and enjoy.  Slow down.
• Feel the food in your mouth.
• Smell the aroma of the food.

WOW #13 (Workout of the Week)

This WOW (Workout of the Week) is based on a degression.  This can be accomplished by one of two scenarios; Scenario 1:  Start with a high number of reps and work your way down to zero reps.  For example, begin with 10 push ups, next round perform 9 push ups, then 8 and so on until you get to 0 reps.  Scenario 2:  Stay with the same number of reps, but this time you will decrease the amount of weight used with each round.  For example, you will do 10 squats each round but start heavy and decrease the weight used to squat each round.

WOW # 13  will incorporate Scanario 1:  Keep the same weight as we decrease in reps per round.  You ready?  Let's begin.
Do 10 reps of each exercise, then start over and perform 9 reps of each exercise, repeat until you are done:)  If you want more of a challenge, put 20 jumping jax in between each exercise. 

1-Push Ups
2-Bent Over Rows (Holding dumb bells in hands. Palms up and hands facing forward, bend at the waist making sure not to hump your back.  We must protect our back at all times. Raise dumb bells to waist and then hang them low, repeat 9 more times)
3-Overhead Should Dumb bell Press
4-Dumb bell Bicep Curls
5-Dumb bell Tricep Kickbacks
6-Squats (Dumb bell or Barbell)
7-Stiff Legged Dead Lifts
8-Weighted Sit Ups

Warm up before a workout.
Stretch after every workout.

*This workout may take longer than usual.  If you want a challenge, try to finish quickly.
**Make sure you warm up before and stretch after a workout.
***If at any time you feel light headed, walk don't stop immediately, until you feel better.  Drink plenty of fluids before, during and after a workout.

Let me know what you think of this workout.  If you like, like on FB  http://www.facebook.com/#!/pages/Female-Fit/248149818542400    & on Twtter https://twitter.com/#!/femaleandfit
Have a blessed week!