I've spent the last 6 years keeping a folder of calendars that keep track of my exercise. I've done quite a bit of research. I hope some of what I've learned the hard way can help people out! Also, know that every body is different and what works best for me might be slightly different for you. However, this is science and is pretty straight forward most of the time.
So I'll share with you what I've found over the last 6 years regarding exercise and weight loss.
Steady State Cardio: running, biking, walking, elliptical, etc. stuff where your heart rate gets up and stays up. I went about 20 minutes. I did pretty well, lost a moderate amount of weight. Usually hit a plateau around 15 pounds.
Steady State with Weight Training: I alternated days. Weight training was basic at the gym with the typical machines, working on various body parts throughout the week, 40 minutes a day. I lost a moderate amount of weight again. Body shape changed more visibly, more flattering, obviously got stronger, still hit a plateau around 15 pounds.
HIIT- High Intensity Interval Training: Alternating high intensity cardio moves with a period of rest. 20 minutes. (adding warm up and cool down of course.) I did this in "30-30" fashion (see www.exlfitness.com). 30 seconds of heart pounding stuff like jumping jacks, running in place, etc. then resting 30 seconds. Every 30 seconds I did a variation on cardio moves to keep it interesting. I could watch tv while I did it. This is GREAT! No equipment at all, stay at home, let the toddlers run under your feet :) When you begin to progress or even plateau with this you can lengthen the cardio time and power, and decrease the rest period.
Circuit Training: This I alternated days with HIITs. It's the strength aspect of things. I learned this routine from exlfitness as well. He presented the workout as a way to workout during a vacation when you're short on time and equipment. (perfect for a mommy without a gym pass) The first 10 minutes are spent doing 20 reps of a leg exercise like lunges, squats, dead lifts, etc. (10 on each leg), followed by 20 reps of upper body like biceps, dips, pushups, triceps, press, etc. Then followed by 30 reps of a cardio move like jump rope, jumping jacks, burpees, etc. Repeat that circuit of 3 moves for 10 minutes. Rest for a minute and do it again with a variation for 10 more minutes. You can also add an ab workout or move within those 10 minute circuits.
So with these last two routines (HIITs and Circuit training) I found the key!! They're more efficient, use body weight for resistance, and help you burn more fat throughout the day! Spend a maximum of 30 minutes with a 5 minute warm up, 20 minute workout, 5 minute cool down, don't leave your house, let your kids make a mess, etc. IT'S PERFECT!!
I did get bored after a while of doing it on my own, however. Turns out that the fitness experts from Biggest Loser use the same concept though. I bought a bunch of their DVDs and alternate when I start to plateau or get bored. I also love doing kickboxing because it uses a lot of this same HIIT and Circuit training. The video I use is Billy Blanks Cardio Circuit (he's hideous, but my waist shrunk super fast!!) Now that I've been doing this for so long I've worked up to the Insanity program. (not recommended for beginners, it's unnecessary.) He does about 3 minutes of high intensity and body resistance followed by a 30 second rest.
This is how I've done it. Combined with proper nutrition I've been able to lose 2 pounds a week (minus Christmas, yikes) and I'm down about 30 pounds this time without plateau-ing!
Try it out. Pace yourself! Monday Wednesday Friday do 30-30s or a video of your choice that uses the same HIIT concept, (I also did this on a stationary bike, doing 30 seconds of pedaling as hard as I could followed by 30 seconds of rest. Works for any cardio machine!) Tuesday and Thursday throw in the the Circuit Training to build and tone your muscles. Seriously guys. No gym pass, no trainer, no equipment (if you don't have 3lb dumbbells use cans or something), 30 minutes TOTAL, don't leave your house! DO IT!!
I can give you a list of cardio and resistance ideas, but this blog is getting too wordy already. Go to www.exlfitness.com and click on his links for circuits and HIITs and get some ideas! He has videos to show you what he means. 'Cuz I can tell you to do a stance jack and you may have no idea what I mean...
Let me know what you think of this!! I need to hear some feedback. Try this out for 2 weeks and let me know how it goes. (of course it probably won't do much if you're not at least slightly more careful about what you eat. When I combine this with proper nutrition it works the best obviously, but I'll blog about that part later.)
If you have specific questions please call, text, email, post a comment!! I'd also love to show you in person.
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