Yes, I am vain. I workout to look good...in my clothes and out! BUT I also love the fact that I can pick my 28-lb son up with ease, walk up and down the stairs constantly (my little guy likes to play upstairs and call down for me to bring him his sippy and snacks!) and actually LIVE life.
So how can you get a great workout in a short time that gets you sexy and stronger, you ask? One of the most effective methods I have used and recommend to my clients is to workout to failure or near-failure. This type of training should not last longer than roughly 45 minutes.
I definitely DO NOT recommend someone new to exercising to workout to failure, and often recommend those who are "pros" to focus most of their muscle group on working to near-failure. True failure leaves your muscle pretty much incapacitated so you really have to plan your workout to make sure you have the energy and ability to perform correctly.
If you are new to training you can certainly work your way up to exercising to failure. Here's a quick example of one way to do it:
Always start with a warm-up of the muscle groups you will be working, use about 50% intensity.
SETS REPS INTENSITY
WEEK 1- 3 10 75%
WEEK 2- 3 10 85%
WEEK 3- 3 10 95%
WEEK 4- 4 5 75%
WEEK 5- 4 5 85%
WEEK 6- 4 5 95-100%
Cycling it like this allows you to build and recover. NOTE: the intensity is going to be relative to YOUR fitness level. Percentage refers to how much weight you can lift.
Keep these things in mind:
-Keep your session short-if you overtrain you are hurting yourself, not helping.
-Depending on the exercises you are doing you will likely need a workout partner.
-Choose appropriate weights for the amount of reps you will do. If you are shooting for 10 reps do not choose a weight that allows you to do 11 reps.
-PROPER FORM is a must! Really, anytime you workout using any type of method you should allows be conscience of your form. Use full range of motion and DO NOT jerk the weight up...use lighter weight if you have to.
-Take days off from weight training. If you are sticking with working to failure for the next several weeks you must avoid working out back-to-back days. Fill the other days with active rest or cardio.
-Finally, keep a log. How else are you going to accurately track any progression??
Best of Health,
Amanda
www.healthyathomept.com
www.healthyathomept.blogspot.com
I constantly search for the most effective exercises AND super-easy ways to make nutritious and tasty meals. Follow me to learn how I stay fit and healthy despite being a wife, entrepreneur, full-time student and mother of a very active family! Showing yourself some love by staying fit and healthy leads to a happier life...FOR ALL! ;)
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