Today was my cardio day so I decided to do a HIIT workout. Essentially, if you read any article online it will tell you that HIIT is a great way to burn the calories without muscle loss. Apparently, there is a longer fat burning effect. Or in other words, you will continue to burn calories even a few hours after completing the cardio workout.
Here is a summary: http://ezinearticles.com/?5-Reasons-Why-HIIT-%28High-Intensity-Interval-Training%29-is-Smarter-Cardio&id=1327656
All in all my workout was 31 minutes long. I started off with a 5 minute warm-up at 5mph. Right after, I shot it up to 9mph and jogged for a minute. It actually takes about 10 seconds to change speeds on the treadmill. I repeated this 6 times and did 10mph in the end. Here is my workout summary:
5 minute warmup at 5mph
9mph for 1 minute followed by 3.5mph for 3 minutes
9mph for 1 minute followed by 3.5mph for 3 minutes
9mph for 1 minute followed by 3.5mph for 3 minutes
9mph for 1 minute followed by 3.5mph for 3 minutes
10mph for 1 minute followed by 3.5mph for 3 minutes
10mph for 1 minute followed by 3.5mph for 5-10 minutes (cool down)
Ab workout
3 sets of 20 situps, and 20 leg raises
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Week 1 - Legs & Back
Legs
Working out my legs are my least favorite workout because they are really intense and very tiring. The legs are such huge muscle group. If you think about it, it is basically your entire lower body. It probably isn't 50% of your muscles - it could be more or less, but it is definitely a large % of body muscle.
Today's leg workout consisted of the squat (yay! ~sarcastically), the leg press, deadlift and calf raises. The squats did not ask for increasing weight but I somehow did increase my weight but after the 2nd time of increment I realized I didn't have to. I was still able to complete my sets so this really shows I didn't have enough weight for my first set of 10 reps. I know, I am such a cheater! The rest were pretty good I must say. I did really enjoy the calf raises. It was asking for 6 sets to failure. I used a 25lb dumbbell to decrease the number of reps and hopefully build more muscle. I have really small calves genetically so hopefully this will help.
After my leg workout I was pretty much sweating and panting. But this time around I felt really good about my leg workout. But I think I didn't work out as hard as I could have but it still felt like a good workout. I also then decided to try to change my mentality and hopefully it will help in future workouts. I am no longer going to say it is my least favorite workout instead, I am going to say I enjoy the workout because I actually did!
Back
After 40 minutes of doing my leg workout it was time to workout the back. I must say, it was not nearly as tough as it was for the legs but that is how this routine seems to be. It is more of an intensive workout for the first muscle group and then a lesser intense workout for the 2nd half of the workout. Its fine by me as long as it shows results. The routine consisted of wide pullups, seated cable pull, one arm rows and extensions. None of these were too bad but I always find myself limited by the strength of my bicep and sometimes I don't feel as good as a workout because of that.
Working out my legs are my least favorite workout because they are really intense and very tiring. The legs are such huge muscle group. If you think about it, it is basically your entire lower body. It probably isn't 50% of your muscles - it could be more or less, but it is definitely a large % of body muscle.
Today's leg workout consisted of the squat (yay! ~sarcastically), the leg press, deadlift and calf raises. The squats did not ask for increasing weight but I somehow did increase my weight but after the 2nd time of increment I realized I didn't have to. I was still able to complete my sets so this really shows I didn't have enough weight for my first set of 10 reps. I know, I am such a cheater! The rest were pretty good I must say. I did really enjoy the calf raises. It was asking for 6 sets to failure. I used a 25lb dumbbell to decrease the number of reps and hopefully build more muscle. I have really small calves genetically so hopefully this will help.
After my leg workout I was pretty much sweating and panting. But this time around I felt really good about my leg workout. But I think I didn't work out as hard as I could have but it still felt like a good workout. I also then decided to try to change my mentality and hopefully it will help in future workouts. I am no longer going to say it is my least favorite workout instead, I am going to say I enjoy the workout because I actually did!
Back
After 40 minutes of doing my leg workout it was time to workout the back. I must say, it was not nearly as tough as it was for the legs but that is how this routine seems to be. It is more of an intensive workout for the first muscle group and then a lesser intense workout for the 2nd half of the workout. Its fine by me as long as it shows results. The routine consisted of wide pullups, seated cable pull, one arm rows and extensions. None of these were too bad but I always find myself limited by the strength of my bicep and sometimes I don't feel as good as a workout because of that.
Week 1 - Chest and Shoulders
Yesterday I worked out my legs and shoulders following my new workout program. I like the fact that the first muscle group exercise uses increasing weights and that there are 4 sets. This is a little more of an intermediate workout and hopefully it will push me to having a better body within 8 weeks.
It was also the first day of working in the gym after being out doing cardio for over 2 months. It initially felt great being back at the gym. For the first 30 minutes I felt pumped. I did my 5 minute warmup in the elliptical (light walking). I then did a little bit of stretching and then did 2 warmup sets at the bench press.
Afterwards, I went ahead and started my bench press sets. Per the workout, I am supposed to increase the weight after every set, but I was unable to do it after every set because it was just way to heavy after the 2nd set so I was hesitant. Which is ok because the sets weren't easy (that is the main idea, if you complete a set too easily, you need to increase weights).
I continued the workout as normal and once I finished my chest workout I moved on to my shoulder workout. By that time I felt a little burned and really just wanted to go home. It would have been very typical of me to do that but as it was my first day, I forced myself to stay. In the end I did all of the shoulder workout sets! yay!
In the end of the workout I wanted to do some cardio and abs (I added them myself) but I found it really hard to do HIIT training for 10 minutes. Instead, I did 6mph jogging for about 3.5 minutes and walked the rest. I think I am just not in that good of a cardio shape. I then did my ab workout which felt great.
Overall, I think it was a good first day :D.
It was also the first day of working in the gym after being out doing cardio for over 2 months. It initially felt great being back at the gym. For the first 30 minutes I felt pumped. I did my 5 minute warmup in the elliptical (light walking). I then did a little bit of stretching and then did 2 warmup sets at the bench press.
Afterwards, I went ahead and started my bench press sets. Per the workout, I am supposed to increase the weight after every set, but I was unable to do it after every set because it was just way to heavy after the 2nd set so I was hesitant. Which is ok because the sets weren't easy (that is the main idea, if you complete a set too easily, you need to increase weights).
I continued the workout as normal and once I finished my chest workout I moved on to my shoulder workout. By that time I felt a little burned and really just wanted to go home. It would have been very typical of me to do that but as it was my first day, I forced myself to stay. In the end I did all of the shoulder workout sets! yay!
In the end of the workout I wanted to do some cardio and abs (I added them myself) but I found it really hard to do HIIT training for 10 minutes. Instead, I did 6mph jogging for about 3.5 minutes and walked the rest. I think I am just not in that good of a cardio shape. I then did my ab workout which felt great.
Overall, I think it was a good first day :D.
8-Week Weight Lifting Routine
Cardio Kickboxing doesn't seem like it is going to happen yet due to scheduling problems so I got tired of being inactive and am now starting my 8 week weight lifting program.
One of the main problems I have is being consistent going to the gym. It was a lot easier to do Beachbody Insanity at home because I had no excuse - the gym was right in the garage! However, going to an actual gym is different. Going to the gym means, I need to manage my time better, I might be getting home later, dinner will be much later than normal, so on and so forth.
How can I stay motivated and stick to the 8 week program?
I honestly don't know but I hope writing about it will keep me physched about it :D.
8-Week Workout Program (from www.muscleandstrength.com)
One of the main problems I have is being consistent going to the gym. It was a lot easier to do Beachbody Insanity at home because I had no excuse - the gym was right in the garage! However, going to an actual gym is different. Going to the gym means, I need to manage my time better, I might be getting home later, dinner will be much later than normal, so on and so forth.
How can I stay motivated and stick to the 8 week program?
I honestly don't know but I hope writing about it will keep me physched about it :D.
8-Week Workout Program (from www.muscleandstrength.com)
Friday, September 10, 2010
What's next?
I am currently taking it easy - sort of. I still keep active with outdoor activities at least once a week but I have cut down on jogging.
Next week I will be engaging in some cardio kickboxing!
Next week I will be engaging in some cardio kickboxing!
Friday, September 3, 2010
End of my Cardio Challenge - start of Cardio Kickboxing!
Miles-to-date: 70
Goal: 100 miles
As you may all see, I did not reach my goal of 100 miles. My cardio challenge ran for about 3 weeks and perhaps I was overly optimistic just like any other workout you start off.
Overall, I think this was a great way to get myself into jogging. Amazingly, I can now do 4-5 mile jogs non-stop (quite an accomplishment). However, there are a few things I still need to improve on which will come as I run more and start doing more HIIT training sessions.
What's next? I keep saying I will come back and do another round of Insanity but I don't think I am ready for it mentally. I really do miss weight lifting so I will definitely be doing some of that for sure but this coming month I actually signed up for Cardio Kick Boxing which should be High-intensity. So this means I will be writing about cardio kickboxing for the next month!!!!!
Here is a youtube clip about cardio kickboxing from MerleLeonard:
I will be sure to take before and after pictures!!!!
Goal: 100 miles
As you may all see, I did not reach my goal of 100 miles. My cardio challenge ran for about 3 weeks and perhaps I was overly optimistic just like any other workout you start off.
Overall, I think this was a great way to get myself into jogging. Amazingly, I can now do 4-5 mile jogs non-stop (quite an accomplishment). However, there are a few things I still need to improve on which will come as I run more and start doing more HIIT training sessions.
What's next? I keep saying I will come back and do another round of Insanity but I don't think I am ready for it mentally. I really do miss weight lifting so I will definitely be doing some of that for sure but this coming month I actually signed up for Cardio Kick Boxing which should be High-intensity. So this means I will be writing about cardio kickboxing for the next month!!!!!
Here is a youtube clip about cardio kickboxing from MerleLeonard:
I will be sure to take before and after pictures!!!!
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