Long, leaner legs.
Remember:
- No such thing as spot reduction
- Low weights, high reps
- Use the least resistance as possible on cardio machines
That is all.
Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
Friday, August 19, 2011
Wednesday, May 25, 2011
In the midst of sweating profusely
I'm going to go into details about some things. I'm going to get personal.
Yeah, you heard me.
So I lied about my workout diary, hence..
It's been a little more than 2 weeks since Jillian and I have locked eyes and got down to the nitty gritty.. Instead, I'm devoting 4-5 days a week into the gym communities of the world. I'm addicted. In the first time in what feels like forever (or maybe never?), I feel like I'm doing some good for myself that doesn't involve other people (I'm talking about boyfriends, y'all.. don't get any ideas here), consumerism, or over indulgence.
DIET
From a girl whose happiness comes straight from her [fat] belly, am I really dieting? By the looks of my eating habits from the last few weeks, hales no. Saturday night, my girl and I were eating a 4 course French meal (fatasses hard at work) which meant butter, heavy cream, garlic, bread, vino, and more butta. I also can't help but get TCBY everytime I go to the movies--not to mention my weekly cheer-up pick-me-up of Qoola.
I have been pretty strict with my carbs, but those weekly outbreaks where I'm just forkfulling spaghetti and eating Chinese buns cease to go away. Not eating carbs sounds ridiculous--it's due for an eye-rolling. But, I'm not not eating carbs--I'm just cutting them. It's not that hard, especially knowing how bad refined white flour is. Plus, why load up on carbs and have your energy waste away in an hour when you can have, say, a protein heavy breakfast and avoid feeling starved and over-eating later in the day? I'm pretty bad with breakfast on most days, especially when I'm in a rush. But when I have time or am at work, I make sure I order or cook a breakfast that's heavy on the protein (ie. 2 eggs or grilled chicken), includes something yummy (I like sausage more than bacon, but bacon's proven to have more benefits and less calories), and a small portion of carbs (I eat one pancake covered in syrup and jam on days where I feel like I deserve it.. otherwise, I only eat half or I have a slice of toast.) Afterall.. breakfast is the most important meal of the day!
PLEASE. LET ME BORE YOU.
Although I'm lazy as fuck when it comes to the treadmill ("My joints/lungs/legs/face hurt!"), I still manage to burn a small 100 calories as my warm-up. Bursts of energy as opposed to prolonged running has been proven to evoke a better muscle (and likewise calorie) after-burn. This is where interval training somehow fits into everything again.
Treadmill = 100-150 calories
The elliptical is where my true love lies. I like to watch The Office or How I Met Your Mother while I breezily do an incline of 10 or 20, but lately I've been challenging myself to 10 calories per minute and listening to feel good gym beats. I like to do 150 calories on an incline of 10 because it isolates from the quadriceps and up. I'm currently trying to strengthen my quadriceps in hopes that the muscle will efficiently burn the fat off my thighs. For the next 100 calorie burn, I do 50 calories on a 5 incline then on a 1 incline. The last 50 calories is reserved for a cool-down of a watching HIMYM (on a 1 incline). 10 and 1 inclines are my favourite because, 10 isolates and 1 works the whole body.
I love that the elliptical requires you to use your arms. The more muscles you engage, the more calories you burn. Love you, baby.
Elliptical = 250-300 calories
Mine and Chu's mutual fav happens to be the stairmasters! Trust, you work up an amazing sweat! It incorporates your entire body [I wanna say mind and soul here just because I like it so much] and it adds to my quadricep strengthening. I just started doing over 150 calories on this machine, just because it really kicks your butt. It's the best way to end a workout.
Stairmasters = 150-200 calories
In between or after cardio, I'm usually dead tired so my sculpting exercises have really been lacking. I usually opt for the Hammer Strength machine, your standard crunches, and plank for core strengthening. I've continued with my favourite inner-thigh isolating exercise: squats with a leg abduction. They're my absolute fav and I've borrowed them from the ToneItUp girls.
Here's a video on how to:
I know the squat rack is where it's at when it comes to your glutes and quads, but working out in a male-dominant weight room is not even just intimidating.. It's plain ridiculous! Some guys are awful. They stare at you, shake their heads at you, ask rudely when you're going to be done because you can't possibly be lifting those heavy weights! The pit is where some of the last remnants of female oppression exists. I don't know what's worse---men thinking you're just a silly girl for trying to lift half your weight or men applauding you and making a scene out of the whole thing.
Either way, I've come to really despise many of the men that can't admit they're just sexist when it comes to working out. Although we may be aiming for different body types, there has to be some middle ground here? What I really mean is, share the squat rack and the deadlift bar, bitches.
Lastly, I'd like to touch upon stretching. Stretching is a must! Before and after your workout. That's all I really gotta say..
HIIT VS. GYM
I still think Jillian Michaels is the bomb diggity. Strength training is something I really admire, as most women like to lean towards cardio and cardio only. Weights are commonly neglected because women are afraid of "bulking up". The concept itself promotes efficient calorie burning and body strengthening--it's the best of both worlds.
I've done 2.5 weeks at the gym so far, and I've gotten good results. My legs are slimmer, my quads are shapely and stronger. But, the same can be said from 2 months of Jillian Michaels. Furthermore, I feel like my tummy was flatter while doing Jillian Michaels because she gets you to do many ab exercises--lower and upper alike (then again, I double up on the ab intervals). I don't think anyone who has a job or goes to school can really afford to spend 2-3 hours at the gym, 4x a week. At least I can't.
Jillian Michaels provides a 20 minute workout that claims to be equivalent to hours at the gym. Do I agree? Yes, and no. The problem with Jillian Michaels is that you legitimately have to do it at least 6x a week for prime results. While at the gym, you can have up to 3 days of rest and still look and feel great. It all really depends on the amount of time you have to spare into physical health. Going to the gym makes you feel great, it's an entire experience on its own. You have strangers right next to you as motivators, and you have great body-building machines at hand. Jillian Michaels is efficient with time and exercise. Interval training is still my ultimate fav when it comes to fast results, but the gym will remain my current cohort because it's hella fun and ass-kicking at the same time!
In conclusion, I just love working out. It ties into my whole theory on self-love/narcissism. There ain't nothing wrong with feeling good (and looking good) about yourself!
Did I confuse you enough?
XOXO
Yeah, you heard me.
So I lied about my workout diary, hence..
It's been a little more than 2 weeks since Jillian and I have locked eyes and got down to the nitty gritty.. Instead, I'm devoting 4-5 days a week into the gym communities of the world. I'm addicted. In the first time in what feels like forever (or maybe never?), I feel like I'm doing some good for myself that doesn't involve other people (I'm talking about boyfriends, y'all.. don't get any ideas here), consumerism, or over indulgence.
DIET
From a girl whose happiness comes straight from her [fat] belly, am I really dieting? By the looks of my eating habits from the last few weeks, hales no. Saturday night, my girl and I were eating a 4 course French meal (fatasses hard at work) which meant butter, heavy cream, garlic, bread, vino, and more butta. I also can't help but get TCBY everytime I go to the movies--not to mention my weekly cheer-up pick-me-up of Qoola.
I have been pretty strict with my carbs, but those weekly outbreaks where I'm just forkfulling spaghetti and eating Chinese buns cease to go away. Not eating carbs sounds ridiculous--it's due for an eye-rolling. But, I'm not not eating carbs--I'm just cutting them. It's not that hard, especially knowing how bad refined white flour is. Plus, why load up on carbs and have your energy waste away in an hour when you can have, say, a protein heavy breakfast and avoid feeling starved and over-eating later in the day? I'm pretty bad with breakfast on most days, especially when I'm in a rush. But when I have time or am at work, I make sure I order or cook a breakfast that's heavy on the protein (ie. 2 eggs or grilled chicken), includes something yummy (I like sausage more than bacon, but bacon's proven to have more benefits and less calories), and a small portion of carbs (I eat one pancake covered in syrup and jam on days where I feel like I deserve it.. otherwise, I only eat half or I have a slice of toast.) Afterall.. breakfast is the most important meal of the day!
PLEASE. LET ME BORE YOU.
Although I'm lazy as fuck when it comes to the treadmill ("My joints/lungs/legs/face hurt!"), I still manage to burn a small 100 calories as my warm-up. Bursts of energy as opposed to prolonged running has been proven to evoke a better muscle (and likewise calorie) after-burn. This is where interval training somehow fits into everything again.
Treadmill = 100-150 calories
The elliptical is where my true love lies. I like to watch The Office or How I Met Your Mother while I breezily do an incline of 10 or 20, but lately I've been challenging myself to 10 calories per minute and listening to feel good gym beats. I like to do 150 calories on an incline of 10 because it isolates from the quadriceps and up. I'm currently trying to strengthen my quadriceps in hopes that the muscle will efficiently burn the fat off my thighs. For the next 100 calorie burn, I do 50 calories on a 5 incline then on a 1 incline. The last 50 calories is reserved for a cool-down of a watching HIMYM (on a 1 incline). 10 and 1 inclines are my favourite because, 10 isolates and 1 works the whole body.
I love that the elliptical requires you to use your arms. The more muscles you engage, the more calories you burn. Love you, baby.
Elliptical = 250-300 calories
Mine and Chu's mutual fav happens to be the stairmasters! Trust, you work up an amazing sweat! It incorporates your entire body [I wanna say mind and soul here just because I like it so much] and it adds to my quadricep strengthening. I just started doing over 150 calories on this machine, just because it really kicks your butt. It's the best way to end a workout.
Stairmasters = 150-200 calories
In between or after cardio, I'm usually dead tired so my sculpting exercises have really been lacking. I usually opt for the Hammer Strength machine, your standard crunches, and plank for core strengthening. I've continued with my favourite inner-thigh isolating exercise: squats with a leg abduction. They're my absolute fav and I've borrowed them from the ToneItUp girls.
Here's a video on how to:
I know the squat rack is where it's at when it comes to your glutes and quads, but working out in a male-dominant weight room is not even just intimidating.. It's plain ridiculous! Some guys are awful. They stare at you, shake their heads at you, ask rudely when you're going to be done because you can't possibly be lifting those heavy weights! The pit is where some of the last remnants of female oppression exists. I don't know what's worse---men thinking you're just a silly girl for trying to lift half your weight or men applauding you and making a scene out of the whole thing.
Either way, I've come to really despise many of the men that can't admit they're just sexist when it comes to working out. Although we may be aiming for different body types, there has to be some middle ground here? What I really mean is, share the squat rack and the deadlift bar, bitches.
Lastly, I'd like to touch upon stretching. Stretching is a must! Before and after your workout. That's all I really gotta say..
HIIT VS. GYM
I still think Jillian Michaels is the bomb diggity. Strength training is something I really admire, as most women like to lean towards cardio and cardio only. Weights are commonly neglected because women are afraid of "bulking up". The concept itself promotes efficient calorie burning and body strengthening--it's the best of both worlds.
I've done 2.5 weeks at the gym so far, and I've gotten good results. My legs are slimmer, my quads are shapely and stronger. But, the same can be said from 2 months of Jillian Michaels. Furthermore, I feel like my tummy was flatter while doing Jillian Michaels because she gets you to do many ab exercises--lower and upper alike (then again, I double up on the ab intervals). I don't think anyone who has a job or goes to school can really afford to spend 2-3 hours at the gym, 4x a week. At least I can't.
Jillian Michaels provides a 20 minute workout that claims to be equivalent to hours at the gym. Do I agree? Yes, and no. The problem with Jillian Michaels is that you legitimately have to do it at least 6x a week for prime results. While at the gym, you can have up to 3 days of rest and still look and feel great. It all really depends on the amount of time you have to spare into physical health. Going to the gym makes you feel great, it's an entire experience on its own. You have strangers right next to you as motivators, and you have great body-building machines at hand. Jillian Michaels is efficient with time and exercise. Interval training is still my ultimate fav when it comes to fast results, but the gym will remain my current cohort because it's hella fun and ass-kicking at the same time!
In conclusion, I just love working out. It ties into my whole theory on self-love/narcissism. There ain't nothing wrong with feeling good (and looking good) about yourself!
Did I confuse you enough?
XOXO
Monday, April 25, 2011
Workout Diary
Some quick Jillian Michaels/high intensity interval training ass-kissing..
Interval training is the new low-intensity cardio training. It promotes a maximal stationary metabolic rate and strength training AKA something most women avoid due to the fear of bulking up.
Since I weighed myself a month ago, I’ve lost 5 lbs from doing a month of Jillian (without dieting). I’ve probably fluctuated since then as I’ve paid no attention to my diet and have missed consecutive days of exercise due to exams. Ain’t no thing.. I plan to pick up right where I left off!
Problems..
Repetitive. Feels as though you can plough through each workout after doing it a couple of times. Instead of three months to plateau, three weeks with workout videos seems plausible.
Repetitive. Feels as though you can plough through each workout after doing it a couple of times. Instead of three months to plateau, three weeks with workout videos seems plausible.
Solutions..Up the weights! Simple enough. Mix exercises from the different workouts provided from the video; incorporate exercises that attempt to isolate parts of your body. I stole a ToneItUp inner-thighs workout and added it to one of the strength training intervals of my workout. It motivates you to keep going because you know you’re focusing on your own problem areas.
And of course, I hit a wall..Around a month into using HIIT as daily exercise, I was freaking out because I thought my thighs were bulking up. Turns out, it was just my quadriceps underneath a layer of fat that was getting bigger and more solid.
My cousin, who swears by Jillian Michaels, begged me to keep going. She insisted that my quadricep muscles would get strong enough to burn the overlying fat and soon my thighs would be pure muscle; and if my quads were to get too big, revert to low-intensity cardio for muscle-shrinking.
After a week off HIIT and back onto elliptical, I was just like.. fuck this. Even though my legs were noticeably bigger, running/jogging wasn’t for me. Maybe it’s due to a lack of patience. Or because everything feels so leisure-oriented. Don’t get me wrong, I admire runners. Sprinters have that gorgeous streamline body, and the thighs on a jogger are worst enemies (they don’t touch!).
Anyways, I’ve continued on and off (mostly off for the last few weeks) and my legs are getting slimmer. My inner thighs have lost a good amount of fat (when I say good, I mean--I feel good about it), and they’ve accumulated some muscle definition. So proud of myself! I don’t feel as though I have the most rockingest bod as I could, but I’m truly loving and appreciating any signs of all the sweat I put into shaping this body.
Remember..Diet is 80% of losing weight. If you’re not in it to win it, you might as well give up. Shit food = shit body; good food = bangin’ body!
Stairs is great interval cardio training. Maximal energy exertion is key to HIIT. The more you feel like you’re going to die, the better the results.
Never let anyone try to tell you what you should look like. Your body is yours, and as much as some of us hate it, a lot of its blueprint has been pre-determined for us. So, embrace it. Likewise, if you think stick-thin is beautiful, go for it. If you think muscular is sexy, go for it. If you think working out is a waste of time, then congrats to you... you love your body for what it is--no changes necessary. Like I said, be proud of the work you do for your body. Ain’t nothing wrong with being loud and proud of what your body looks like! Self-love is #1.
Continuity..
My summer is going to try its best to consist of a bit of Jillian every single day. I used to be a huge fan of the treadmill (swiftly moving onto the elliptical); but I can’t get over how great it feels to use weights. You feel stronger. My metabolism has definitely gone up since starting--after an hour of eating, I feel that pleasant burn in my tummy that signals digestion.
Bikini bod, I’m coming for ya.. So get scared.
Subscribe to:
Posts (Atom)