Monday's Workout

I was having so much fun with this workout and my cute friend entitled it the, "Crazy Cami" workout, which made it even better! You can just imagine the maniacal gleam I get in my eyes.

Warm-up with medicine ball
Repeat the following exercises 4-5 times as a circuit:
Plate push - 25-35 pound plate pushed across gym floor and back
Wall-balls - 20-30 reps
Burpies - 5 reps, we made it harder and after the pushup jumped feet in and out ten times, then did ten jumping jacks between each rep
Overhead press with dead lift - 10-12 reps
Side lunge - 10-12 reps on each side, we used a medicine ball and lifted it up high then touched it past the toe and twisted as we lunged to the side.

Able to Walk

I could walk easily the next morning after this workout, so I guess I'll have to make next week's a bit harder!

We combined bands and weights to get better resistance through the whole range of motion.
10-12 reps of the following:
Bent-over row
Upright row
Overhead press
Biceps curl
Triceps dip

30-40 reps of the following:
Box Jump
Step-up
Lunges

Repeat through the entire routine 3-4 times.

Hoep you have a great weekend,
Cami

Toilet Legs

Last week's workout gave us toilet legs. You know, when your backside hurts so bad you can't sit down on the toilet without crying. One lady swore she was installing bars in her bathroom! Let me know if you feel the love when you try the workout.

Using balls and bars

Warm-up

Holding medicine ball - lower to right toe, swing up to left side, high above head and twist, repeat 20-30 times then switch sides
Ab twist - sitting, lean back and touch ball side to side on the ground, twisting

Lunges around the entire gym with weighted bar on shoulders - Our gym is huge, two basketball courts, we were shaking halfway through.
Run around the gym with weighted bar over head
Run backward around gym
Jumping Jacks

30-50 reps of the following:
Cleans
Dead Lifts
Squats (with jumps)
Sweeps
Biceps Curl
Triceps Kickback

Cool down with plank, side plank, and yoga.

Fun, eh?

Intense Workout

I missed last Monday because I wasn't feeling well and I'm barely posting the workout from this Monday. Sorry to be such a flake! I've been stressed trying to get Dying to Run (sequel to Dead Running) ready to go by the end of October. I think it's all going to work. What a relief!
This workout was killer (or so the ladies said I ran around to stations and hardly did the workout!)

Warm-up then do 3-4 rotations through the stations, 90-120 seconds at each station.

Plate push - use a 25-45 pound plate, push it across a slick floor and back
Wall balls - throw a medicine ball at a wall, catch it and squat, repeat
Dead Lift - bent-over row - straighten and do overhead press
Pushup with knees on a ball, alternate with pulling knees into chest (abs)
Lunge with back leg on ball - alternate every 10 lunges

Have a great weekend,
Cami

Combintation Workout

I am loving teaching my Monday morning strength training class at Smithfield Rec. The ladies are amazing and tough, I can throw anything at them and they just keep on smiling back at me. My cute friend, Jennalyn, said she was going home every week and writing down what we'd done so she could remember, isn't that sweet? I decided I'd take a minute each week and post the workout in case anyone else wanted them and to save Jen from having to remember everything!

Warm-up - 2-3 minutes

Repeat through the following exercises 4 times, 10-15 reps of each, use hand weights.

Dead lift with an upright row
Squat with an overhead press
Burpie with a pushup
Lunge with bicep curl
Plie with overhead triceps press
Runners lunge with ab pull (This one's kind of weird, use light weights. Lift hands above the head and step into a wide lunge, pull arms down into midsection as you pull knee up in the runner's lunge, do all reps on one side then repeat on other)


Hope you all have a great day!

Coming out of retirement

I've got a job! One hour a week. Smtihfield Recreation asked me to teach a strength training class at 6am on Mondays. I'm so excited about it. People ask me quite often if I can train them and I always say no but invite them to come lift with me anytime. Sometimes that works out but more often my schedule is a mess so I don't end up helping nearly as much as I'd like. Now I can just tell them to come to my class.
I can't wait to hear all the complaints about how sore my participants are. You can just picture me rubbing my hands together in anticipation as I plan out the first class! Seriously I will be nice. I'll make it so they can walk the next day - if they remember to take Ibuprofen and a warm bath.

Metabolism - Kick it in Gear

Rev up your metabolism to lose weight – the idea is on the cover of most magazines and the talk of the fitness industry. But what is metabolism and is it possible to increase it? Metabolism is basically how your body burns calories. Those blessed with a fast metabolism burn calories quickly and are able to keep weight off more easily. Metabolism is based on many factors – age, gender, genetics, weight, and muscle mass, to name a few. Of course we can’t do much about our family history, age, or gender, but there are tricks to increase your metabolism that will make you a more efficient calorie burner and help you stay thin and fit without as much effort.

1. Lift weights - Every pound of muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day. Increase the size of your weights to burn more - When lifting identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using heavier dumbbells burn about 25 percent more calories. Many women are afraid of lifting heavy weights, but it is impossible to bulk up without testosterone. Use a weight that is challenging to you, but won’t cause injury. You’ll lose weight and increase muscle tone much faster.

2. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day. To burn an extra ten calories a day make sure your water is icy cold. Ten calories may not seem like much, but it adds up to a pound lost a year.

3. Eat more often. It may sound crazy to those trying to lose weight by restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. "When you put too many hours between meals, your metabolism actually slows down to compensate. If you then eat a huge meal - at the same time your metabolism is functioning as if you're starving - your body wants to hold on to every calorie.” Molly Kimball, RD.

4. Move more all day. You can burn up to 350 extra calories daily - enough to shed more than 35 pounds this year - simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD.

5. Dieting will drop your metabolism - as you lose weight there is less of you to maintain so your resting metabolic rate drops. The solution – eat consistent small meals and lift weights. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing. 

6. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

7. Eat breakfast. People who eat breakfast weigh less than those who don’t. Also, add more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

8. Avoid stress. (Easier said than done!) “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism.

9. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout. Sorry friends. I know the interval workouts are tough, but they are worth the pain.

10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, RD

What do you like to do to increase your metabolism and calorie burn throughout the day?

Sources:

“The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine 

“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

“Make the Most of Your Metabolism” by Colette Bouchez

WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Strength Training Q&A

I often have women complain to me that they cannot lose weight no matter what they do. When I ask if they lift weights they look at me like I'm suggesting they pluck their chest hairs. 

If you aren't lifting weights you are missing out. Many women shy away from strength training because of fears and misconceptions. Strength training is the most effective way to lose weight, change your shape, and increase daily stamina.

Following are some common questions answered to help you get started. 

Q - Will weight lifting make me bulky?

A - No. To bulk up you have to have testosterone. Use weights that challenge you (you should be tired after 8-12 reps) and make sure you lift slow, especially on the eccentric or lowering phase and you'll increase strength and metabolism without increasing size.

Q - What is proper form and how can it help me?

A - Proper form is your basic good posture - head in alignment with spine (I like to push my tongue against the spot between the roof of my mouth and my upper teeth, it naturally pulls your head into alignment) shoulders down and back, abs in tight, bum tucked under. Proper form not only prevents injury it makes your weight lifting and cardio more effective and good posture will also make you look ten pounds lighter.

Q - I want to lose weight on my abdomen, how do I do that?

A - You cannot spot reduce (lose weight or fat off any one spot). Any product or person that claims they can burn weight off a certain part of your body is lying to you. You will burn fat off your entire body as you strength train effectively, include cardio (especially intervals), and eat right (5-6 small meals or snacks, lots of veggies, water, lean meat, etc.). The best exercises to tighten abdominal muscles are crunches on an exercise ball and the plank (top of the pushup position).

Q - How heavy of weights should I lift? I need a number.

A - It really depends on your strength. I recommend at least 8 to 15 pound dumbbells, but if you're just starting out 5 pounds might be a challenge. Be careful not to hurt yourself with too heavy of weights but at the same time you need to challenge yourself to improve. Don't feel stupid if you have to try out different sizes of weights in the sporting goods aisle at Target. As I said earlier, the proper weight should fatigue you by 8-12 reps. Bands are also a great option because you can up the resistance by simply holding them differently. 

Q - I've recently started weight lifting and I swear I'm gaining weight. Help!

A - I've seen women gain weight initially - muscle weighs more than fat - so until the metabolism kicks in you may not lose weight and you could even gain a bit. Please be patient. It can take 6 weeks to 3 months before you start seeing the results you want. Remember, being healthy is not a quick fix. This is a lifestyle, not an overnight weight loss scam. But I promise you if you will lift weights, eat sensibly, and do effective cardio you will be fit and healthy for life. Also, concentrate on how you look and feel, not the weight on the scale. A body fat test is a fabulous indicator of how you're doing. I weigh a lot more than anyone could guess but I fit into the size of jeans I want and I feel strong and full of energy so I don't worry about the scale overly much (of course I still worry a bit, I'm a woman!).

Q – What if I’m over sixty and have joint issues?

A – You should always speak with your doctor before starting any weight-lifting program. If you have joint or health issues I would strongly recommend a qualified personal trainer (make sure to check their credentials and talk with past clients who have similar health issues to yours).

Be smart when you’re exercising. You want to make your muscles sore, but if your joints start hurting – stop. Usually hips, knees, and feet are the worst offenders. If you have lower body pain, be careful with squats and lunges. You may want to stick with machines that work quadriceps and hamstrings like the flexion and extension machines.

There are also wonderful machines like the Elliptical, Stair Master, or spin bikes that give you a great cardiovascular workout without damaging joints like a treadmill can. Find what you are comfortable with and what you enjoy doing and don’t be afraid to ask for help from your doctor or a qualified trainer.

Q - I've done Body for Life twice. The first twelve weeks I lost weight, but the second twelve weeks weren't as effective. What should I do?

A - Change your program. There are a lot of great strength training programs out there, but your body is an amazing machine and it will adapt to the demands placed upon it. You've got to change the order you lift, the size of weights, the number of reps, etc. We all know that cross-training is important with cardio. The same thing applies to weight lifting. Go very slow one day with heavier weights. Another day do higher reps - 12-15 reps with a comfortable weight and a normal pace (but never fast, please, I hate seeing the bounce and swing).

Q - How does strength training help my metabolism?

A - Strength training increases the size and density of your muscle fibers. Muscle is hard to maintain, so your body kicks into overdrive to keep up. Therefore you burn fat and calories even when you're sitting around. Isn't that fun?

Q - How many sets and reps should I do?

A - The Center for Disease Control recommends 2-3 sets of 10-12 repetitions on the major muscle groups at least two times a week. Click here for the recommendations.

That's your basic answer, but like I said earlier - variety is a very good thing. You can do 5 sets of 5 or 2 sets of 15 and still see results. There has also been research that one set is almost as effective as three. I said almost, it will take longer to see results with only one set, but if you're crunched for time, it's okay to just do one. The important thing is that you're doing the reps slow and controlled and lifting heavy enough weight to challenge or overload the muscle. If you aren't overloading that muscle (no, you don't have to kill yourself every time, but you do need to feel that muscle working) you're wasting your time.

If you have any other questions, please post a comment below. Also, please share any strength training success stories. I personally have helped two friends lose seventy pounds each with strength training, effective cardio, and a healthy diet. If you want to feel great, give strength training a try.

Best strength training for weight loss

Prevention Magazine's fitness trainers did a study to see which weight-training techniques were most effective for weight loss in women.
The winner they call drop sets. Basically you do one set with a weight that you can only lift for 10-12 reps, then you follow that with the same exercise with a lighter weight and complete as many reps as possible. If you can do more than 12 you need to use a heavier weight. After you complete the two sets for one muscle group you move immediately to your next muscle group.
I don't know that this is a conclusive study, they only had 23 participants, but it sounds like a fun technique to try. I like that it's a quick workout and you're fatiguing the muscle group which is sometimes a problem for women because we don't like to lift heavy enough weights to fatigue the muscle, which is the only way to really increase muscle density, size, and strength.
I'm going to try it out for a while. If any of you are game, maybe we could do our own little research study. Let me know.

Can fat hinder your strength?

Does your diet really affect your workout?

"Canadian researchers found that when you regularly eat high-fat foods, the excess fat is stored within the muscles, slowing their fat-burning ability." (i)

"It's like carrying a backpack with 33% of your weight in it, but your muscles can't compensate for the extra work," Thomas Hawke, PhD, associate professor at McMaster University

So basically the more fat you consume the more you hinder your ability to burn that fat, even if you're exercising vigorously. Makes you think before gobbling that next Big Mac.

(i) "Wake Up Your Workout" Prevention, February 2010

Think Your Way Fit

Can imagining yourself exercising actually produce results?

According to a Cleveland Clinic Study it can. For 15 minutes a day, 5 days a week, volunteers imagined exercising certain muscles as vigorously as they could. They strengthened those muscles by 15 percent. (i)

Isn't that amazing? Now I'm not saying you shouldn't do your regular workout, but this could be a good supplement. Next time you're running errands or waiting at the doctor's office, imagine up an intense workout. It could help.

(i) "Think about Exercising" Parenting Magazine, page 22, February 2010

Let's Get it Started

The New Year is a-coming. Are you armed and ready with your resolutions? Every year I repeat my number one goal – improve my health and lose a bit of weight. If you share this goal, may I make a suggestion? Try strength training.

Why?

When you add strength training you bump up your metabolism and burn fat and calories even when you're reading stories to your babes. 


“Exercisers who added a total-body resistance routine lost more than twice as much body fat and four times as much belly fat as those who just did cardio workouts.” (i)

Unlike dieting, where you often see drastic weight loss that is put back on quickly, you’re less likely to regain lost pounds with strength training. It’s hard for your body to maintain dense muscle so you keep your fat-burners revving.

Here are the essentials of effective strength training:

1. Lift on each major muscle group twice a week. You can follow my blog to insure you're covering each muscle group or you can create your own schedule. My website – www.camichecketts.com - has a strength training guide and You Tube videos to help you get started. You can choose to do an all-over body workout twice a week or split upper and lower body and lift four days a week, whatever works for you. If you’re short on time, one day a week will show improvements in muscle strength and density therefore increasing your metabolism.

2. Lift slow and controlled. Two counts up, four counts down. Going slower on the down (lowering or eccentric) part of the move increases strength without increasing size. Very important for women who want to increase metabolism, functional strength, and looked toned. Don't rush through the moves or you're wasting your time. Focus on each rep and make it count. It is much more effective to do four reps correctly rather than rush through twelve.

3. Good form. Head in alignment with spine, shoulders down and back, abs in, bum tucked under. It's been proven that having good posture will make you look ten pounds lighter and facilitate quicker weight loss.

4. Challenge yourself. Don't use too light of weights. Many women fear they will bulk up from strength training. It's really hard to do that without testosterone or eating a lot of extra calories. You may weigh more if you strength train (muscle weighs more than fat) but you will be a smaller size and look immensely better - that to me is worth a higher number on the scale.

Strength training will make you look and feel thinner, but only if you lift heavy enough weights to challenge your muscles. By the end of an eight to ten repetition set the muscle you are working should be exhausted. Using light weights and lots of repetitions will make you feel tired and sore but it won't improve muscle density or strength and therefore won't increase your metabolism or make your muscles look nice and sleek. I recommend women begin with at least ten-pound weights and then work up as they increase in strength. If you're on a budget, buy exercise tubing, it's inexpensive and you can alter the resistance just by changing your grip.

5. Don't waste your time. Anything that focuses on a small muscle group (i.e. inner or outer thigh exercises, forearm exercises) is a waste of your time (unless you're ten percent body fat and training for Ms. Olympia). You cannot spot reduce - which means you can't work a certain spot on your body and burn the fat off of it. You can strengthen the muscle, but fat burns off all over your body and everyone has spots where fat loves to hang out. Don't waste time on a lot of ab curls either. It's good to do stabilization ab work to have a strong middle, but curls have been proven to be ineffective. Also, don't waste your time with a lot of expensive equipment. No matter what you see on television, most of those machines are a waste of money. All you need is a set of hand weights or bands and some good shoes so you can go on a walk, run, or bike ride.

Make strength training one of your top 2010 Resolutions. Your body will love you for life.

(i) “10 Flat-Belly Shortcuts” by Alyssa Shaffer, Prevention Magazine, December 2009.

www.camichecketts.com

Challenging Myself

How strenuous does my workout have to be?

The answer really depends on you - your health, your short-term and long-term goals.

If you're exercising to improve your heart, lungs, and overall health your workout doesn't need to be strenuous. You should do a cardiovascular exercise that you enjoy at a moderate pace and some strength training to increase bone density and help you function every day at your best.

If you're exercising to lose weight (in addition to all the great health benefits) you need to push yourself. You need to lift heavy enough weights to challenge yourself at least twice a week (or do a comparable strength training routine such as yoga or Pilates). You must do effective cardio (and a variety of cardio) and make sure to include intervals twice a week (speed up and slow down to challenge your body).

The truth is if you don't challenge your body it will not improve. Obviously you don't want to injure yourself or push hard if you have health or joint issues, but if you are a healthy, motivated individual who is trying to lose weight you should be a bit sore the day after a workout and you should be tired after you exercise.

It's okay to work hard. Working hard is the key to success.

Metabolism Boosters

I'm always trying to find ways to increase my metabolism. If we can get that fire burning it will consume calories all the time, even when you're reading David Baldacci's newest book or watching the latest episode of CSI. Here are a few metabolism boosters:

- Lift weights - Woo-hoo. Our favorite thing to do is proven to be the best way to burn more calories. But you smart people already knew that!

- Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day.

- Drinking ice-cold beverages can burn an extra ten calories a day - that may not seem like much, but it adds up to a pound lost a year.

- Dieting will drop your metabolism - as you lose weight there's less of you to maintain so your resting metabolic rate drops. The solution - weight lifting. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing. You do need to eat healthy as well and exercise portion control, but starving yourself is a temporary fix. You will lose weight initially but it will be difficult to keep it off (you have to keep dropping calories because your metabolism has lowered) and it will also make you miserable. Focus on healthy, whole foods and everyone will be happier.

- Spicy foods can give you a a temporary 23% boost in metabolism. Bring on the salsa - I wonder if the metabolism boost balances out the tortilla chips.

- Eat more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

- Change things up - your body is an amazing machine. If you do the same workout over and over again you will hit a plateau. Try a different kind of cardio, lift in a different order, with different reps or sets, or higher or lighter weights. Trying something new will boost your metabolism after as your body compensates for the extra calories burned.

- High intensity exercise burns more calories during and after exercise (some studies show up to 24 hours after). Sorry friends. I know the interval workouts bite, but they are worth the pain.

Please share any metabolism boosting tricks that have helped you.

www.camichecketts.com

Weight Lifting Anyone?

I often have women complain to me that they cannot lose weight no matter what they do. When I ask if they lift weights they look at me like I'm suggesting they pluck their nose hairs.

If you aren't lifting weights you are missing out. Many women shy away from strength training because of fears and misconceptions. Strength training is the most effective way to lose weight, change your shape, and increase daily stamina.

Following are some common questions answered to help you get started.

Q - Will weight lifting make me bulky?

A - No. To bulk up you have to have testosterone. Use weights that challenge you (you should be ready to be done after 8-12 reps) and make sure you lift slow, especially on the eccentric or lowering phase and you'll increase strength and metabolism without increasing size.

Q - What is proper form and how can it help me?

A - Proper form is your basic good posture - head in alignment with spine (I like to push my tongue against the spot between the roof of my mouth and my upper teeth, it naturally pulls your head into alignment) shoulders down and back, abs in tight, bum tucked under. Proper form not only prevents injury it makes your weight lifting and cardio more effective and good posture will also make you look ten pounds lighter.

Q - I want to lose weight on my abdomen, how do I do that?

A - You cannot spot reduce (lose weight or fat off any one spot). Any product or person that claims they can burn weight off a certain part of your body is lying to you. You will burn fat off your entire body as you strength train effectively, include cardio (especially intervals), and eat right (5-6 small meals or snacks, lots of veggies, water, lean meat, etc.).

Q - How heavy of weights should I lift? I need a number.

A - It really depends on your strength. I recommend at least 8 to 15 pound dumbbells, but if you're just starting out 5 pounds might be a challenge. Be careful not to hurt yourself with too heavy of weights but at the same time you need to challenge yourself to improve. Don't feel stupid if you have to try out different sizes of weights in the sporting goods aisle at Target. As I said earlier, the proper weight should fatigue you by 8-12 reps. Bands are also a great option because you can up the resistance by simply holding them differently.

Q - I've recently started weight lifting and I swear I'm gaining weight. Help!

A - I've seen women gain weight initially - muscle weighs more than fat - so until the metabolism kicks in you may not lose weight and you could even gain a bit. Please be patient. It can take 6 weeks to 3 months before you start seeing the results you want. Remember, being healthy is not a quick fix. This is a lifestyle, not an overnight weight loss scam. But I promise you if you will lift weights, eat sensibly, and do effective cardio you will be fit and healthy for life. Also, concentrate on how you look and feel, not the weight on the scale. A body fat test is a fabulous indicator of how you're doing. I weigh a lot more than anyone could guess but I fit into the size of jeans I want and I feel strong and full of energy so I don't worry about the scale overly much (of course I still worry a bit, I'm a woman!).

Q – What if I’m over sixty and have joint issues?

A – You should always speak with your primary care doctor before starting any weight-lifting program. If you have joint or health issues I would strongly recommend a qualified personal trainer (make sure to check their credentials and talk with past clients who have similar health issues to yours).

Be smart when you’re exercising. You want to make your muscles sore, but if your joints start hurting – stop. Usually hips, knees, and feet are the worst offenders. If you have lower body pain, be careful with squats and lunges. You may want to stick with machines that work quadriceps and hamstrings like the flexion and extension machines.

There are also wonderful machines like the Elliptical, Stair Master, or spin bikes that give you a great cardiovascular workout without damaging joints like a treadmill can. Find what you are comfortable with and what you enjoy doing and don’t be afraid to ask for help from your doctor or a qualified trainer.

Q - I've done Body for Life twice. The first twelve weeks I lost weight, but the second twelve weeks weren't as effective. What should I do?

A - Change your program. There are a lot of great weight lifting programs out there, but your body is an amazing machine and it will adapt to the demands placed upon it. You've got to change the order you lift, the size of weights, the number of reps, etc. We all know that cross-training is important with cardio. The same thing applies to weight lifting. Go very slow one day with heavier weights. Another day do higher reps - 12-15 reps with a comfortable weight and a normal pace (but never fast, please, I hate seeing the bounce and swing). I try to change things up on the blog, but sometimes I forget as well. I'll try to do a better job of varying the sets and reps.

Q - You're always talking about metabolism. How does strength training help my metabolism?

A - Strength training increases the size and density of your muscle fibers. Muscle is hard to maintain, so your body kicks into overdrive to keep up. Therefore you burn fat and calories even when you're sitting around. Isn't that fun?

Q - How many sets and reps should I do?

A - The American College of Sports Medicine (ACSM) recommends 3 sets of 10-12 repetitions on the major muscle groups at least two times a week. Here's the link to their current recommendations - http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764.

That's your basic answer, but like I said earlier - variety is a very good thing. You can do 5 sets of 5 or 2 sets of 15 and still see results. There has also been research that one set is almost as effective as three. I said almost, it will take longer to see results with only one set, but if you're crunched for time, it's okay to just do one. The important thing is that you're doing the reps slow and controlled and lifting heavy enough weight to challenge or overload the muscle. If you aren't overloading that muscle (no, you don't have to kill yourself every time, but you do need to feel that muscle working) you're wasting your time.

If you have any other questions, please post a comment below. Also, please share any strength training success stories. I personally have helped two friends lose seventy pounds each with strength training, effective cardio, and a healthy diet. If you want to feel great, give strength training a try.

Cami Checketts is a wife, mother, exercise scientist, and author. For more information on her books - www.camichecketts.com

Lose Weight for Life

Stockton split his ear in two last night. It was so sad. Stitches and Momma up holding him all night. This morning he peed in one of my heater vents. I guess he was sick of all the positive attention!

Today, I'm posting an article about the best weight loss secret around.

97% of dieters gain back their weight within five years. (i) Obviously Atkins, The South Beach Diet, the cabbage diet, etc. are not lifelong solutions to maintaining a healthy weight. There is a better way. A magic formula that I like to call - Strength Training.

Doesn't that just sound miraculous? Too many women are afraid of weights. I’ve heard numerous excuses, but the most frequent are: I don’t know how to lift weights and I don’t want to bulk up. The fact of the matter is: Most women couldn’t bulk up even if they wanted to (we lack the testosterone levels) and if you are one of those rare women who does bulk up: watch your calorie intake and don’t do max-outs or lift heavy weights and then drop them and you’ll be fine.

The excuse that you don’t know how to lift weights is valid, but easily fixed. Buy a book on weight-lifting, look online for advice, hire a personal trainer or follow my blog and save yourself the cash!



Lifting weights increases your metabolism more than anything else you can do. If you diet you will probably lose weight, but then your metabolism will drop because there's less of you to maintain. Then you must keep decreasing food intake to maintain your new weight. It's a vicious, unhappy circle. Not that you shouldn't eat right to lose weight, but if you diet alone it will be really hard to keep losing/maintain.



Cardiovascular exercise is a great thing, but it will also make you more efficient and decrease your metabolism slightly because all your body systems are working better. So, you can lose weight with cardio, but then you will probably plateau and have to increase the duration/intensity of your cardio to keep losing. This is why you see women who walk or do aerobics for years and never reach their ideal weight. Just like diet, cardio is an important factor in losing weight, but done alone it is a tough way to lose weight.

Which brings us to my favorite solution - weight lifting. As you lift you increase your muscle size and density and voila - your metabolism increases because muscle is hard to maintain. So then you're burning calories even when you're sitting. The keys are to lift regularly (at least twice a week), lift slowly (especially on the lengthening or eccentric phase of the lift) and lift heavy enough weights (8-20 pound dumbbells).

One warning - you will probably gain weight as you start lifting. You're increasing the muscle mass and density, but it takes longer to start burning off the fat. Please give it at least three months. 


Also, you have to eat small, healthy meals (lots of veggies, fruit, high-fiber carbs, lean meats, and low-fat dairy) and do cardio (preferably intervals, the best cardio around for burning fat). If you incorporate all three aspects and stick with it, you'll see results.

Please let me know if you have any questions about strength training?

Hope you all have a great day,

Cami

(i) Obesity and Weight Loss Maintaining a Healthy Weight by Dr. Deborah Wilson - http://www.goveg.com/obesity.asp

Combining Bands & Weights

New studies have shown that combining weights with exercise tubing and bands can provide three times the sculpting power of ordinary weight routines. (i) The reason is the band provides resistance throughout the entire move while the weight and band combined fatigue your muscle in far fewer reps, increasing strength, muscle density, and metabolism.

Sounds pretty good? So how do you do it?

Combining your resistance band with free weights isn't rocket science, but it's very individual. Most people can hold onto the handles of a resistance and small dumbbells at the same time without sacrificing form or safety. If your bands are the "Pilates" style ones that are flat and don't have handles, you can usually wrap them around the dumbbell handle. But if you find these options too uncomfortable, you can probably rig your band to your dumbbells in whatever way suits you best—just make sure it's secure, you can grip the dumbbell without risk of dropping it, and you aren't sacrificing form to try this technique. Be creative when it comes to exercises. You could add dumbbells to nearly every exercise that uses a resistance band, or the other way around. (ii)

You can also do some funky moves with the band such as "sword draw", "tabletop balance," and "scissor press." Click on this link for pictures and descriptions - http://prevention.coverleaf.com/prevention/200906/?pg=95

If you're short on time this can be a really effective way to tone and increase your metabolism without buying a lot of extra equipment. All you need is a pair of hand weights 5-15 pounds each and a band. For a really inexpensive band go to a medical supply store and have them cut you a length of tubing. It will cost less than a dollar and be perfect for wrapping around the weight.

Happy toning,

Cami

(i) "Speed Shrink your Trouble Zones" by Melissa Daly, Prevention Magazine, June 2009

(ii) "Dumbbells Plus Bands Equals Twice the Results" by Nicole Nichols - http://www.dailyspark.com/blog.asp?post=dumbbells_band_twice_the_results

Light Weights vs. Heavy

I wanted to expound on the subject of strength training making women bulky. As I said Wednesday, many women are afraid of lifting heavy weights. The problem is if you lift too light of weights you're wasting your time. Hugo Rivera says this about the subject, "As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change." *

Paige Waehner explains why you have to lift heavy to increase your muscle density and thereby increase your metabolism. "You know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:

• Increasing resting metabolic rate so you burn more calories, even while at rest.
• Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are
• Strengthening bones and connective tissue, which can protect your body from injuries in daily life
• Enhancing balance and stability
• Building confidence and self-esteem

However...this only works if you're using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you've chosen (for most exercises) more than 16-20 times, you might not see the kind of fat loss you would if you increased your weight." **

If you need more convincing, read the articles below. If you're hooked, try to increase the size of your dumbbells next time you lift. You should be tired after 6-8 reps and unable to complete more than 10-12 reps with good form. Make sure that the weight you are lifting is manageable, you can keep good form, lift without jerking, and lower the weight slower than you raised it.

* Myths of Women's Weight Training and Female Bodybuilding By Hugo Rivera - http://bodybuilding.about.com/od/womensfitnesstopics/a/womenmyths_2.htm

** Are You Lifting Enough Weight?

Use it or lose it! By Paige Waehner, About.com

http://exercise.about.com/od/exerciseworkouts/a/liftingheavy.htm

Will Strength Training Bulk Me Up?

Will strength training bulk me up? 

I hear this question a lot. Women are afraid to lift weights and women are terrified to lift heavy weights. But all the research points to the fact that without testosterone or chemically-altering drugs it is impossible for women to bulk up. When women lift weights their muscle density increases therefore making them appear lean and toned. If you don't believe me, please read this article. 

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete By Tim Kontos, David Adamson, and Sarah Walls - http://www.elitefts.com/documents/female_athletes.htm

I have to share reason #3 with you (in case you don't click on the link).  "For women, toning is what happens when the muscle is developed through training.  This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.  The “toned” appearance comes from removing the fat that is covering a well-developed muscle."

If you haven't been strength training because you're afraid you'll bulk up you can change that today. Go to my website - www.camichecketts.com - click on the links page and print out "Cami's Strength Training Guide." If you want a good chuckle you can also watch the You Tube videos. You can choose an exercise for each of the major muscle groups twice a week and do 2-3 sets of 8-12 reps or for more detailed programs (and no guesswork from you) follow my blog- http://fitmommas.blogster.com.