I like to mix my cardio and weights together in supersetting, but if you want to do both in one workout session, which do you do first? If your goal is weight loss...
Cardio then weights
Why?
1. Psychology-
If you do a hard weight routine, your muscles will feel worn out and you will feel like collapsing if you attempt cardio afterwards. Your brain and your body will both be tired, leading you to have a less effective weight workout and a less safe weight workout.
2. Cardio is a warm-up-
You should never do weights on cold muscles, so you would need to warm up for about 5-10 mins beforehand anyway, why not extend that into about 20 mins and make that your cardio workout?
3. Afterburn-
EPOC (calories burned after a workout is completed) is higher when weights are done after cardio. and who doesn't want to benefit from an increased metabolism? In fact, resistance training increases metabolism for up to 48 hrs after a workout whereas cardio does for only an hour or so.
4. Weight lifting still burns fat-
If you do cardio and then weights, you will still be in your fat burning zone (unless you are just sitting around on machines) so your body will still be burning tons of calories. Psychologically though it won't feel like it and the weight session will feel more like a cool-down. So benefit from the increased heart rate you will get from cardio and carry it through your weight routine. (Meaning you don't have to do as much cardio as you would normally)
5. Weights first then cardio damages muscle-
If you do a weight routine and then try to power through a hard cardio workout, your muscles will not be focusing on rebuilding, they will be focusing on getting you through your cardio. Same with any blood glycogen you have, it is going to be used up for energy rather than for storage in your muscles which helps give you strength and endurance.
Now if you want to take the guesswork out of everything, just start a Beachbody program. No matter which program you choose, they have made very well-rounded programs to get you success in any workout style you like. Resistance and cardio are all worked in there where they should be already.
And women ***Pay Attention*** You CANNOT say "I am going to wait until I lose this weight to lift any weights, i don't want to make myself bigger" i challenge you to try Slim in 6, Power 90, P90x, Chalean Extreme, even Turbo Jam or Insanity (you are still lifting your body weight, which last time i checked would be 150lbs or more). Adding muscle increases your metabolism. Plain and Simple. If you think you are going to wait until you have lost the weight you want, you will be waiting a longggggg time if you only do cardio.
My Beachbody Coaching page
Sunday, July 26, 2009
Wednesday, July 1, 2009
Motivating Yourself to Work Out
Today I got up and went to go work out in my living room and as I was starting the warm-up I realized I didn't want to work out. I was freezing, my muscles were all tight, I felt like quitting and I hadn't even begun.
I made myself do it anyway. I went through my workout and I forgot that I hadn't wanted to start it. When I finished and was racking my weights I said out loud to myself, "I am glad I did that." And I really was happy I had.
Since I make part of my living by working out and sometimes even I don't want to do it, I am sure some of you have a much harder time motivating yourselves!
What can you do to motivate yourself to workout?
1. Know that you will ALWAYS feel better once you are done working out, both physically and mentally.
2. Schedule your workout into your day, you have to make time for yourself and your workout. I don't care if you have kids, husband, jobs, whatever. You are doing all of them a favor if you workout. You will feel better about yourself, be in a better mood, have more energy and be a better role model. Your kids need to grow up seeing exercise is necessary for health, not just to lose weight.
3. Put your workout clothes on when you wake up.
4. Have a friend to workout with or meet at the gym for a class.
5. Buy yourself a new pair of workout shoes, a heart rate monitor, cute gym clothes, Ipod shuffle, anything to support your workout habit.
6. Subscribe to fitness magazines.
7. Try to find something that interests you to participate in. Whether it is an interesting new class at the gym, a dance class, playing a sport with your kids, walking your dog, taking swimming lessons, there are tons of activities. They don't all cost money either. check into community centers in your town, they often have clubs you can join for like $10 a year and offer dance lessons, dance parties, etc.
8. Make your meetings with family or friends activity-based. Rather than always meeting up for drinks, movies, or dinner, call your friend to catch up with you on a walk, go to a new salsa class with you, etc.
9. Don't dread working out, look forward to it! Positive self talk goes a long way. tell yourself you are excited to see the changes you will see, be excited about working up a good sweat, be excited about increasing your self-esteem.
10. Dr. Phil says "Fake it until you make it." Do that, just force yourself to go through the motions and you will end up not having to force yourself anymore, you will develop a habit. This is a good habit to develop.
11. Self-discipline creates character. I had a friend who had no self-discipline, every time she worked out she barely did 35% of the workout, this was evident in every other aspect of her life. She had no self-discipline in any area. YOU have to hold yourself accountable to yourself and you will be a better person for it.
12. Keep your eyes on the prize. We all have different goals, create a realistic and attainable goal and keep that in mind, it will help motivate you when you aren't in the mood.
13. Like Nike says, "just do it"!
Of course it helps to find something you like doing, if you like working out at home there really isn't a better place to find workout programs than Beachbody.
http://www.beachbodycoach.com/tubomarissa
I made myself do it anyway. I went through my workout and I forgot that I hadn't wanted to start it. When I finished and was racking my weights I said out loud to myself, "I am glad I did that." And I really was happy I had.
Since I make part of my living by working out and sometimes even I don't want to do it, I am sure some of you have a much harder time motivating yourselves!
What can you do to motivate yourself to workout?
1. Know that you will ALWAYS feel better once you are done working out, both physically and mentally.
2. Schedule your workout into your day, you have to make time for yourself and your workout. I don't care if you have kids, husband, jobs, whatever. You are doing all of them a favor if you workout. You will feel better about yourself, be in a better mood, have more energy and be a better role model. Your kids need to grow up seeing exercise is necessary for health, not just to lose weight.
3. Put your workout clothes on when you wake up.
4. Have a friend to workout with or meet at the gym for a class.
5. Buy yourself a new pair of workout shoes, a heart rate monitor, cute gym clothes, Ipod shuffle, anything to support your workout habit.
6. Subscribe to fitness magazines.
7. Try to find something that interests you to participate in. Whether it is an interesting new class at the gym, a dance class, playing a sport with your kids, walking your dog, taking swimming lessons, there are tons of activities. They don't all cost money either. check into community centers in your town, they often have clubs you can join for like $10 a year and offer dance lessons, dance parties, etc.
8. Make your meetings with family or friends activity-based. Rather than always meeting up for drinks, movies, or dinner, call your friend to catch up with you on a walk, go to a new salsa class with you, etc.
9. Don't dread working out, look forward to it! Positive self talk goes a long way. tell yourself you are excited to see the changes you will see, be excited about working up a good sweat, be excited about increasing your self-esteem.
10. Dr. Phil says "Fake it until you make it." Do that, just force yourself to go through the motions and you will end up not having to force yourself anymore, you will develop a habit. This is a good habit to develop.
11. Self-discipline creates character. I had a friend who had no self-discipline, every time she worked out she barely did 35% of the workout, this was evident in every other aspect of her life. She had no self-discipline in any area. YOU have to hold yourself accountable to yourself and you will be a better person for it.
12. Keep your eyes on the prize. We all have different goals, create a realistic and attainable goal and keep that in mind, it will help motivate you when you aren't in the mood.
13. Like Nike says, "just do it"!
Of course it helps to find something you like doing, if you like working out at home there really isn't a better place to find workout programs than Beachbody.
http://www.beachbodycoach.com/tubomarissa
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