In my ongoing efforts to improve mind, body and soul, I finished my second personal training /wellness session at the YMCA yesterday. Fortunately for my budget, the closest Y is adding a new wing and is offering 3 free lessons. (Even at cost, their lessons are incredibly affordable — once you are a member.) With some time to kill right now, I am trying to take advantage of every opportunity. The tough part has been getting there with kids sick and out of school for various reasons.
So, what did I learn that I can share with you? My goal is purely to lose 20 lbs but looking good and getting toned sounds nice too.
1) First, get a full body fitness test. It gives you a baseline and goals. They were able to tell me my body mass index (too high), how much water is in my body (too little) and how much fat (too much). There was tons more but I am still waiting for the full report.
2) On my second lesson yesterday, the trainer guided me through the new machines with enough instruction to let me do it on my own when the lessons were finished. When you are going to push yourself and go for bulk, a spotter is important but when you are just trying to lose and doing less on each machine but more machines, you really don't need a personal trainer every time. (Score two for the budget!) She even recorded each machine, the weights I needed and the numbers for adjusting each part of the machine for my height and needs.
3) When you are trying to get lean rather than going for bulk, do more repetitions (or reps) at a lower weight. For example, 3 reps of 10-12 is going to give you bulk. 2 sets of 25 with jogging for 30 sec. between reps will whittle the weight off.
4) Keep up the cardiovascular exercises (jogging, walking, treadmill, etc.) 3-5 tiimes a week in addition to the weights for at least 30 minutes each time. Get that heart rate going!
5) If you have developed a tire around the middle, you can do all the weights you want but they will still stay hidden until you stop eating all that sugar! That is exactly where the body stores the excess sugars. Watch those calories.
6) And, while you are counting calories, check with your doctor or fitness instuctor to find out what level you need to stay within to lose the weight the fastest. My trainer told me 1,000 – 1,200 calories. I am finding that with trying to watch carbs, the calories easily fall in the desired range. Denitra's Den uses Fitday.com, a free weight loss and diet journal.
Also, check out Posh Mama's "How to Burn the Belly Fat" article with Holly Rigby and her Fit Yummy Mummy site. And, check out the BMI calculator at Quick and Simple!
Feel free to leave fitness comments you have learned or websites that have been helpful to you. I will add more as I learn more! Thanks for stopping by!
