Repeat this 3-4 times resting 1 minute after a full set
15 half burpies
15 Jump Squats
15 Pushups
30 seconds in forearm Plank
30 seconds of scissor feet
20 Walking Lunges
30 seconds of High knees
Good luck!
Wednesday, June 1, 2011
Answers to Common Questions
A lot of people ask me the same questions over and over again, so I thought I would clarify them here:
1. How many days I week should I workout?
Everyone is different starting out. You can not start working out 5-6 days a week and stay successful. Start with 2-3 times a week with cardio and strength training, then gradually add days to it. It takes a 5-6 day a week workout schedule to dramatically change your body image. Starting out gradually and building up will help prevent burn out on working out and injury.
2. How many calories a day should I eat?
There is a magical formula to do this! Calorie tracking programs like Myfitnesspal.com or even googling BMR calculators can give you are accurate amount of calories to aim for.
3. Should I replace the calories I burn in exercise?
YES!!!!!!!!! I feel like a broken record with this topic but YOU HAVE TO REPLACE THEM. Your body needs to NET a certain amount of calories, no less than 1200 (and the 1200is very low). For example, with my height, weight, age and level of activity I should eat 1405 calories a day to lose 1 pound a week and remain healthy and have a fully functioning body. The 1405 calories creates a 500 calorie deficit a day. If I exercise and burn 500 calories I get to eat 1905 calories for the day.
If you don’t replace exercise calories, yes you will lose weight. But you will lose muscle, liver function, brain function, immune system, and then your body will start storing fat causing you to gain weight. By replacing your calories burned you will lose healthy weight. You must your butt in your workouts, might as well make it count. You have to replace the nourishment.
4. What counts as exercise?
Anything that gets your heart rate up above 115 for more than 30 minutes is a general rule of thumb. Wear a Heart Rate Monitor while exercising so you can monitor yourself in the fat burning zones.
5. Do shake weight/ab toner belts/ toning shoes work?
Seriously? If there was an easy way out don’t you think we all would be doing it. No belt, shoe, or shaker is going to get you super toned and fit. Honestly, these are the biggest waste of money.
6. What diet pill do you recommend?
Again, seriously if there was a quick fix that worked we, the USA, would not be the most obese nation. Pills are dangerous, can kill you, and DON”T WORK. Instead of spending $60 on pills that will give you liver problems or a heart mummer, spend that $60 on a personal trainer session, on a gym membership, on some exercise equipment (that isn’t a scam), or on books to create your own workouts.
7. Why can’t I just eat 800 or less calories?
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight. Instead of opting for a fad diet or low calories, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
8. When will I see results?
Everyone is different, everyone pushes themselves different, everyone loses diffrent, we are all different. YOu will not see results after one workout, you probably might not even see them after 12 workouts, but give a program 6-12 weeks to see results. But you have to contionious with teh workouts/program and really dedicate to the workouts and eating healhty. Remember: "There is no I can't, just I won't" when it comes to workign out and exercise. Try it once, atleast. Then try it again and again until you can do it.
9. I never have time to workout! How do I find time?
The person who really wants to do something finds a way; the other person finds an excuse. ~Author Unknown
If you want it bad enough, you will find the time. Whether its getting up an hour earlier or not watching Glee (or while watching you exercise), you can find time. Everyone has 30 minutes to spare.
1. How many days I week should I workout?
Everyone is different starting out. You can not start working out 5-6 days a week and stay successful. Start with 2-3 times a week with cardio and strength training, then gradually add days to it. It takes a 5-6 day a week workout schedule to dramatically change your body image. Starting out gradually and building up will help prevent burn out on working out and injury.
2. How many calories a day should I eat?
There is a magical formula to do this! Calorie tracking programs like Myfitnesspal.com or even googling BMR calculators can give you are accurate amount of calories to aim for.
3. Should I replace the calories I burn in exercise?
YES!!!!!!!!! I feel like a broken record with this topic but YOU HAVE TO REPLACE THEM. Your body needs to NET a certain amount of calories, no less than 1200 (and the 1200is very low). For example, with my height, weight, age and level of activity I should eat 1405 calories a day to lose 1 pound a week and remain healthy and have a fully functioning body. The 1405 calories creates a 500 calorie deficit a day. If I exercise and burn 500 calories I get to eat 1905 calories for the day.
If you don’t replace exercise calories, yes you will lose weight. But you will lose muscle, liver function, brain function, immune system, and then your body will start storing fat causing you to gain weight. By replacing your calories burned you will lose healthy weight. You must your butt in your workouts, might as well make it count. You have to replace the nourishment.
4. What counts as exercise?
Anything that gets your heart rate up above 115 for more than 30 minutes is a general rule of thumb. Wear a Heart Rate Monitor while exercising so you can monitor yourself in the fat burning zones.
5. Do shake weight/ab toner belts/ toning shoes work?
Seriously? If there was an easy way out don’t you think we all would be doing it. No belt, shoe, or shaker is going to get you super toned and fit. Honestly, these are the biggest waste of money.
6. What diet pill do you recommend?
Again, seriously if there was a quick fix that worked we, the USA, would not be the most obese nation. Pills are dangerous, can kill you, and DON”T WORK. Instead of spending $60 on pills that will give you liver problems or a heart mummer, spend that $60 on a personal trainer session, on a gym membership, on some exercise equipment (that isn’t a scam), or on books to create your own workouts.
7. Why can’t I just eat 800 or less calories?
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight. Instead of opting for a fad diet or low calories, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
8. When will I see results?
Everyone is different, everyone pushes themselves different, everyone loses diffrent, we are all different. YOu will not see results after one workout, you probably might not even see them after 12 workouts, but give a program 6-12 weeks to see results. But you have to contionious with teh workouts/program and really dedicate to the workouts and eating healhty. Remember: "There is no I can't, just I won't" when it comes to workign out and exercise. Try it once, atleast. Then try it again and again until you can do it.
9. I never have time to workout! How do I find time?
The person who really wants to do something finds a way; the other person finds an excuse. ~Author Unknown
If you want it bad enough, you will find the time. Whether its getting up an hour earlier or not watching Glee (or while watching you exercise), you can find time. Everyone has 30 minutes to spare.
Subscribe to:
Posts (Atom)