Training Tips Tuesday 9/16!
13Strong
Posts: 502 Member
1. If you only have a few minutes for cardio, your focus should be on intensity. Any activity will do, as long as you can work hard at it and get your heart rate up. But remember to do a warm up, no matter how short your workout is!
2. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is just dangerous! Don't be worried about looking like the hulk either - that's just a misconception.
3. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
4. Don’t stick to the same workout routine for too long, or your body will adjust to the level and you won’t be getting an effective workout. For strength training, change your routine every few weeks and for cardio, it’s best to cross train than to run every time.
And 5 - Have Fun with it! No one wants to do something they dislike, and even fewer people stick with it when they don't like it! Make it a lifestyle not a chore!
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2. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is just dangerous! Don't be worried about looking like the hulk either - that's just a misconception.
3. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
4. Don’t stick to the same workout routine for too long, or your body will adjust to the level and you won’t be getting an effective workout. For strength training, change your routine every few weeks and for cardio, it’s best to cross train than to run every time.
And 5 - Have Fun with it! No one wants to do something they dislike, and even fewer people stick with it when they don't like it! Make it a lifestyle not a chore!
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Replies
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ok, time to get my **** together. I had a tiny little melt down and fell off track for a little while, I even put 3 pounds back on :sad: but the way I'm going to have to look at it is, at least I'm not starting from the beginning which was over 20 pounds ago. I'm not very happy with myself, but I'm going to take it one day at a time for now. No more than one goal at a time at least until I get a better handle on things. I think I pushed myself a little too hard before and then when I became exhausted I just stopped everything all at once.
For now my goal is just to get a better handle on my diet/nutrition. I started eating out with my friends at lunch and it just led to poor choices which then made me feel lethargic and lazy and it all came crumbling down like a domino effect. Today I brought my lunch and made a healthy sandwich and drank my water. So far, today was a good day. So for now I'm limiting myself to eating out only once a week with my friends and the rest of the time I can focus on healthier lunch choices.
Exercise will be my next goal because that seems to be easier for me. I LOVE to eat so food is my biggest vice, exercise is always easy to just add into my routine, but its so hard for me to pass up a good BBQ or a good home cooked meal lol. Thats why i think I'll be fat forever lol
There were a few of you who were really sweet and gave me a little pep talk when I was ready to give up. Thank you so much for telling me what I needed to hear.
That's why I joined this group, to lean on friends in moments of weakness and you were right there to help me back up when I needed you, so thank you! 0 -
Glad you are having a better day! I too need to get a handle on eating. I've also gained 3lbs.
I'm cold tonight. I really hope shift will go by fast, but it's just not. We have a lot of negative nils on tonight and it really brings my motivation down. Why say bad things about your coworkers while at work? You know, sooner or later they are going to hear it or worse people are going to start judging you too. .. But whatever. I'll deal.
Food
Breakfast - 1 doughnut, 1 breakfast sandwich
Lunch - Hamburger, tomato, cottage cheese, banana
Dinner - TBD (probably not much, night shift keeps me less hungry more sleepy)
Not exercising today (Tuesday). I am standing most of the day with work and doing some stairs. But not as much as others.0 -
I too have fallen off the wagon and I am trying desperately to get back on! It is so hard sometimes, right now, and always! I think the cold weather coming in has me seeking comfort and warmth that certain food seems to give. I have not exercised since last week and I'm feeling like a slug! I'm up a few lbs too.... I guess it happens!0
