The Process
-First and foremost, your mind will be the most important contributor to your success. Therefore, before you do anything, make goals-not one big goal i.e. "I want to lose 50 pounds in two months", but instead, smaller progressive goals which will lead to a big result such as, "I will lose two pounds this week and follow a healthy diet" or "I will increase my energy level from this week to the next with a 5 minute-a-day increase on the treadmill/elliptical machine". Also, realize that in order to achieve, you must be dedicated, determined and passionate towards your goals. Get excited about getting fit!
-A "diet": When you heard "diet" you thought, "Oh no..." right? Well don't think that. Yes the "diet" thing does go right along with the "mind" concepts mentioned above, but it shouldn't be a depressing part of your life. Try different foods (healthy) and find ones you like-they are out there! Here are some healthy tips and alternatives:
- Bye bye sodas...and other high sugar beverages. Sodas are bad. I don't care what kind, diet or not, sodas are body fat accelerators. Realize that beverages are probably the easiest thing to consume--make this an advantage rather than disadvantage. Sweet tea...(sweetened with sugar) is also one thing you should avoid. You ask, "Well then what?"---> Green tea is great for you (fights cancer and enhances metabolism) if you must have it sweet, use honey.
- Vegetables are good, vegetables are great, vegetables will help you lose some weight...and make you healthier overall. The more color, the better.
- Meat is great too, but the kind you select makes all the difference. No fried nothin'. High protein, moderation in carbohydrates, low saturated fat is what you want. Get creative-combine meats and vegetables.
- Plain yogurt is great, even more so when you add granola and fruit.
- Watch out for saturated fats.
- The Fit Before 50 Workout has two main goals.
- Increase energy levels using various intensities in cardio workouts.
- Gain both flexibility and strength in your pillars of strength: the shoulders, hips, knees, and core.
Warm-up: 15 minutes on a bike, treadmill, or elliptical machine at a moderate pace or a hill interval if the equipment you use has that option. Breaking a sweat is a sign that you are properly warmed-up. Next, you need to go through several stretches which you will want to make progressive improvements every workout. Hold each stretch for a count of 15.
- Hamstring stretch: Hands to toes keeping a straight back.
- Quadricep stretch: Pull each leg to the buttocks of the leg being stretched. Keep the leg parallel to your other leg-do not let it bow out.
- Arm/shoulder stretch: Bring each arm across the body so that it is perpendicular to your upper torso
- Seated Stretches: Butterflies- feet together, bring them in, and press your legs down gently. V Stretch- chin to each knee and or reach hands to toes, then reach hands between your legs(this will also stretch the groin muscle)
- Calf Stretch of your choice: I suggest putting your toes on an elevated surface and stretching your heel towards the ground (one foot at a time)
For those of you who are runners...being able to run distance is great BUT, running is not enough. When you run, your bones and joints absorb most of the impact, and yes, your muscles are trained in a certain way, though not in a way that provides enough support for your joints. Here is an essential strengthening program for YOU:
Leg Press(not incline!): 4 sets x 12 reps
If you do not have access to a leg press machine do Back Squats with enough weight that will provide medium difficulty: 4 sets x 15,12,10,8
-Be sure to use proper form on squats: legs parallel to the floor, shoulder width stance back straight, eyes looking up
Leg raises and hamstring curls: 3 sets x 15 reps
-on these, you need to focus on using a full range of motion and controlled movement throughout the lift.
The Complete workout:
Bench press: 3 sets x 10,8,6 reps
Dumbbell rows: 3 sets x 10 reps alternate arms
- do not curve your back and keep your arms close to your body as you perform this exercise
Frontal and Lateral shoulder raises with dumbbells: 2 sets x 15 reps
Dumbbell Shoulder Press: 3 sets x 8 reps medium difficulty on weight
Lat. Pull downs: 3 sets x 8 reps
Leg Press(not incline!): 4 sets x 10 reps
If you do not have access to a leg press machine do Back Squats with enough weight that will provide medium difficulty: 4 sets x 10,8, 6, 4
-Be sure to use proper form on squats: legs parallel to the floor, shoulder width stance back straight, eyes looking up
Leg raises and hamstring curls: 3 sets x 10 reps
-on these, you need to focus on using a full range of motion and controlled movement throughout the lift.
Abdominals: 2 sets x 50 crunches on swiss ball
Flutter kicks: 3 sets x 35
Reverse crunch (on ground): 2 sets x 20
10 minute cool down on Bike, treadmill or elliptical
If you are on a strict time schedule, break up the complete workout into an upper body workout and a lower body workout
Questions? Comments? I want to hear them.
This is a great blog and I feel like it was written for me. I have a few questions:
ReplyDelete1) Would handweights work if you don't have access to a weight bench?
2) If so, will you include or send some pics so I get the form right? (Better yet, you could me a video!)
3) After I do this the first time and every big and tiny muscle in my body hurts, how long should I wait before I do it again?
4) Do you consider beer a no no?
Good! I'm glad you liked it. Now to answer your questions:
ReplyDelete1. If you're talking about handweights as in Dumbbells yes-but just as a substitute for the bench press. As for everything else- you probably need a gym. Drop the morning run perhaps?
2. I'll work on the pics and maybe I can add a link to a youtube video that I deem appropriate.
3. a. I would split the workout in half. b. I would do the workout three times a week doing the whole workout.
4. About the beer...Alcohol does have dengenerative effects on the muscles. To be politically correct. yes beer should be a no no, but hey, if you're working hard then one or two won't hurt. Just be warned that beer may may prevent you from obtaining optimal results such a six pack (in abdominal form not bottled)
I know you are a busy guy but me and many of my friends anxiously await the instructional video
ReplyDeleteI'm a mother of two and can't find that much time to work out. If I just load up on protein shakes will that do the trick??
ReplyDelete