Monday, January 4, 2010

Lift to Lose

Hey girls, I noticed that both Cindy and Kris posted their goals on the sidebar! Way to go!!!! As I read through the goals, I noticed that each of you plan on lifting weights daily. Let me just caution you about the weights (I do know what I'm talking about - I use to lift a lot earlier in my life and was taught the correct way at the spa). Make sure if you are lifting each day, that you switch between upper and lower body parts. You should give your body a full day's rest between weight-lifting days. So, if you are lifting each day, do upper body one day, and then lower body the next day, and then back to upper body, etc. I'll find my weight lifting chart and post some of the most important exercises to do, and how to do them. Are you guys working with free weights, or do you have machines?

I'm really pleased that we are all going to be focusing on lifting - a lot of people think you shouldn't lift weights, mostly because it's sometimes hard to lose weight if you are lifting (because, even though you are losing fat, you are gaining muscle, which is heavier than fat). I've known for years that the only way to lose fat is to gain muscle!

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3 comments:

  1. KrisJanuary 4, 2010 at 5:44 PM

    I was a trainer at Spa Fitness years ago and know how important lifting is to burn off fat.Kara is right about switching off different body parts and resting a day in between. Kara,it would be great if you could post your chart. I wish we still had our home gym- we sold it when we moved- no room here for it. Bummer. I have a few free weights which is what I will be using for now. Here is a couple of alternatives too. You can use cans of food, milk jugs filled to different levels (half gallons and gallons)or anything else you have that you can weigh and hold easily. You dont have to go out and buy weights if you don't have them! Try the gallon milk jug, you will be surprized how well they work your arms! I would like to save up and get some bands they are great- not too expensive- and there is a long list of exersizes you can do! Most important- cardio with it!!! Cardio and weight training daily routine is the best! As I have reviewed a few of the womens gym routines they will have women do 4-5 min. cardio- move to weight machine, do 3 sets, move to cardio for 4-5 min, move to next machine. I love this and wish I had the machines to do it! The cardio is mixed between, treadmill, mini-tramp, stationary bike, and stair stepper. the machines in between are ab and upper body. Your workout will go faster and you will be surprized how much energy you have. LOVE! It is hard to do at a regular gym since they are spread into different areas. we need a gym we can go to that has this system! To bad I'm not rich! HA!
    We can do similar to this at home with our own routines- I encourage you to set something like this up! Burn the fat and calories while yu build some good muscle- which will burn more fat and calories! YEA! :) We should set a goal to run in the brest cancer run next spring together! That would be awesome!

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  2. Kara HerronJanuary 5, 2010 at 7:08 AM

    I've actually got my treadmill right next to my weight machine, so I can try this. However, my stupid treadmill doesn't work well - it keeps shutting down without warning, which throws me off of the treadmill! Wish I had a new one. For right now, I'll have to just walk outside, and then come inside a few days a week to lift full body. And, yes, I'd like to do the Komen Race For The Cure in May, but I won't be running - I'll walk it instead. Running kills my knees and gives me shin splints (always has). But, hopefully there will be enough people on my team that I'll have some to walk with. Hopefully they won't all leave me in dust!

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  3. CindyJanuary 5, 2010 at 7:15 PM

    Good goal to do the race for the cure. I was thinking it would be fun to do a run together. Let's shoot for that! Can you get me the dates?

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Weight Watchers - The ABCs of Weight Loss

I read this in the Weight Watcher magazine July/August 2008, and thought there were some great suggestions here. These were all contributed by successful WW members)...

A - Ask questions (when dining out, don't be afraid to ask your server how a dish is prepared - and request it without sauce or oil).

B - Budget for snacks - you don't have to give up all of your favorite treats, just plan ahead.

C - Cancel the pity party - when you're down about your weight, remind yourself that everyone struggles.

D - Distract yourself - If you're hungry, call a friend, go for a walk, write a letter or email, etc. You'll notice that the hunger usually passes in a matter of minutes.

E - Eat slowly - put the fork down between bites, be more aware of how much you're putting in your mouth.

F - Focus on the presentation - arrange your food creatively, use a larger plate and spread your portions more artfully, it will help you feel more satisfied.

G - Give the new habits time - make a commitment to stick to your new regimen for at least 6 months, it often takes that long for revamped eating or exercise habits to feel natural.

H - Hang out with optimists - The can-do spirit is contagious.

I - Inspire yourself - brainstorm a list of activities you've been putting off because of your weight - it will provide a built-in incentive to slim down.

J - Join up - exercise with others - this often provides a sense of accountibility.

K - Keep your focus - as you lose weight, notice what you're gaining - a healthier diet, slimmer profile, or a new love of exercise.

L - Lighten up your favorite - Use cookbooks that can show you low-fat, healthier versions of your favorite dishes.

M - Make over your kitchen - get rid of trigger foods (those you often overeat) and restock your kitchen with healthy items.

N - Navigate out of your comfort zone - try a new exercise once a week.

O - Opt for the 10-minute rule - Even if you don't feel like it, get moving for at least 10 minutes.

P - Push yourself to try at least one new fruit or vegetable each week - expand your culinary repertoire in a healthy, low-calorie way.

Q - Quit the clean-plate club - stop eating once you're satisfied, and you won't eat tons of extra calories.

R - Reward yourself - if you are looking for a snack after dinner, give yourself a manicure or pedicure instead!

S - Stand up to food pushers - if a host pressures you to eat something you'd rather avoid, tell her you'll try something else on the table - compliment her, and she'll be distracted.

T - Treat your body like a temple - exercise and take care of yourself as if you were an athlete.

U - Use your lunch break wisely - spend half of your lunch break walking.

V - View sweet treats wisely - if you want to shed pounds, you can't eat sweets whenever you like. Find a low - calorie substitute that you can have every day, or limit rich desserts to once a week.

W - Write a gratitude list - each day, jot down 3 to 5 things in your life that you're grateful for.

X - Xerox your exercise moves - find exercise routines you'd like to try in books and magazines, and make copies, then refer to these when you need new moves.

Y - Yearn to accept where you are now - when you fell discouraged by your rate of progress, try to accept and appreciate yourself at your current weight. This might help you hang in there until you start losing weight again.

Z - Zero in on your body - Don't wear big baggy clothes - wearing clothes that fit well to remind yourself of your diet and fitness goals - and the slimmer body your are striving for.

GOOD LUCK!