Friday, May 20, 2011

Splitting workouts, boot camp & announcement!

For most of my adult life (healthy adult life) I have worked out. I ran for years and then started lifting weights, a little more than 7 years ago. I fell in LOVE with lifting weights, I still am in love with lifting weights. It increases my energy, my endurance, it helps me run and skate faster and makes my arms look great...I mean helps me carry my own groceries.  

Weight Training

It's been over a year since I have become a personal trainer and life couldn't be fuller or better, but I think I will soon stand corrected on that. I have some plans (always!) that will help life be fuller AND move me toward a new goal! I have been doing full body workouts 3 days a week and running on the other days for years. 

Well, two weeks ago, I started splitting my workouts. Meaning I am doing 4 days of strength training with cardio days in between. I am still doing cardio even on my weight days--since I am training for my half marathon and LOVE running, I am not sticking to a minimal cardio routine.  



 Monday:  3 Shoulders, 3 triceps Tuesday: 3 Quads, 3 Hamstrings, 3 Calfs Wednesday
Cardio Thursday: 3 Chest, 3 Biceps Friday: 3 Back, repeat Tuesday Saturday: Cardio/ Tabata/ Turbo Sunday: Rest  ABS: Everyday! 


For example: I am doing three exercises for chest and three exercises for triceps, three sets in each with short rests. 

Why do this? 

I will tell you. One, my workouts are now 30 min, 45 if I lollygag or do extra like on Leg day. By shortening them I am more apt to stick to them. It's easier to come in and do two body parts every day than to spend an hour and a half in the gym when I want to be outside. I can lift for 30 min and then hit the trail or go for a bike ride. 

Also, by shortening your workouts, you can take the intensity up. If I am doing three sets of 8 on a chest press, I am not going to play around. I want to feel the burn, I want the last 4 reps of every set to be the hardest and in order to achieve that, I need to up that intensity.  Increasing intensity is a great way to gain strength and burn fat! 

Burn more fat by upping metabolism. With shorter workouts and higher intensity, my metabolism is going to change and allow me to burn more fat. That is usually a big goal, correct? Not always, but usually with women that's what we want. For my goal, yes, I need to gain muscle and burn fat. 



I have to admit, part of me feels a little weird with as short as my workouts are and in a number of weeks, I will change it up again and continue to move forward and increase. In addition to the workout routine, I have really been consistent with a few areas of my diet! I am SO happy that I have been consistent with drinking 80+ ounces of water daily, upping my protein and eating cleaner than I had been. I have already witness results--a few pounds down and body fat lowered by three points! 

Drum roll please

Other than the amazing reasons above, there is another reason for my change and that is I am embarking on a new goal and that is to be a figure competitor! I don't have a show picked and right now, I am just seeing how my body reacts to the new workouts. But as an ultimate goal out there on the horizon, I am aiming for that. I feel nervous announcing this--it's like ANY goal we put out there, everyone will be able to see our struggles and our successes, but it's all about the journey!  So there you have it. I will see how long I can continue to run long distance till it's too counter active to my training. :) 


Boot camp

Speaking of training, It's that time of the year again, outdoor boot camp is back!! 
If you are in the Minneapolis area and are interested in attending, I am offering two sessions, the first starting the first week in June! Email Mary at Fit this girl dot com for more information!! 






Happy Friday! What are your weekend plans?? Tomorrow is my huge garage sale!! It's at 34th Bloomington Ave. South in Minneapolis if you want to come by! 



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Disclaimer

Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.