The best exercises to do if you are looking for weight loss is going to be exercises that activate as many muscle groups as possible.
Some examples may be squats, deadlifts, jumps, burpees, barbell row, pull ups, bench press, etc.
What these exercises have in common is they are not machines and they incorporate more muscle groups than if you were to use an isolation machine.
When you do these exercises you will notice that your heart rate will increase and your breathing will become much deeper. This is a good sign as it is telling your body that it is challenging.
Challenging means that you are pushing your body outside of it’s comfort zone. Being outside of your comfort zone is where all of the benefits are.
There are a few factors that you will want to pay attention to when you are doing the exercises and they are
-keeping core tight as you do the exercises
-breathing in and out smoothly
-keeping your body in a straight line so the spine and joints are not in awkward positions
-paying extremely close attention to form
-every week trying to add 5 pounds more than you did the last week
If these exercises are new to you I suggest practicing them with really light weight until your form is correct and consistent because this will help you to not injure yourself.
Good luck and always make sure to push yourself. Fitness is a state of mind.
Below is an exercise routine that I put an advanced client through today to help to get his body fat percentage from 10% to 8%. We are putting his body through high intensity training coupled with a nutritionist that is analyzing his diet to make sure that he is eating the correct foods for his body.
My philosophy is that everyone’s body is different and that we cannot all train the exact same way and get the same result. You have to test, test, test to see what your body reacts to.
If you are serious about getting the results that you want then I recommend that you start logging down your exercises and seeing how your body feels and how you feel the next day. Below is a workout that I would like you to try and see how you do.
Do each exercise for 30 seconds for as many reps as you can and do 3 sets each before moving on to the next exercise.The rest period in between sets should be 20-30 seconds maximum.
Make sure to choose moderate weight that is challenging. You will know you are doing it right when your heart rate is up.
When you do the stair runs make sure you are holding dumbbells above your head or on your shoulders to add a different dynamic to your workout and really incorporate your core.
By pushing yourself in your workouts, you will build mental toughness AND it can also be a reflection of how hard you are willing to push yourself in other aspects of your life.
Stair Runs (hold dumbbells overhead or on shoulders) 3 rounds of 2 minutes
Rowing Machine (cardio) supersetted with Power Push Press for 5 rounds.
Oftentimes we have this vague vision of what it is that we want to accomplish and wonder why we are not “successful”. I have been guilty of that in my past and I noticed it helps to define what “success” actually looks like.
Project out one year from now what does that perfect body look and feel like to you?
Now come up with a step by step strategy on how you will get there. I believe in you :)
Is Your Fitness Environment Set Up for Your Success?
Fix the Real Problem
Nutrition is key to losing weight and having the energy that you are looking for. The main reason people want to lose weight is to better their lives and feel better about themselves. Sometimes we do not fix the root of the problem though. Sometimes we just put a band aid on a deeper issue at hand. What we need to do is take a look at why we are eating what we are eating and when we are eating it. So the key thing to understand when paying attention to your eating patterns that is often not talked about at all is, how do you feel emotionally before you eat that hamburger or that pizza? What is your relationship with certain foods? Take the time to analyze this first before you start to make changes in your lifestyle because if you do not, the strategy that you will use will not work and then the beginning of a very frustrating yo yo weight problem will start.
Health is a Mindset
Mindset is everything and we are constantly being told how important it is to think positive. Most of the time I think people dismiss the fact that your mentality plays a very crucial role in how successful you are in your fitness journey. I will give you an example, so think of a time where you were really negative and were contiously saying how bad things were in your life. Did your energy feel higher or lower? I can almost guarantee without knowing you that your energy was much lower and if your energy levels are lower then that means that you are not going to be motivated to get things done. So many times I have heard my female clients (although males are not exempt) say some pretty harsh and disgusting words to themselves. I have heard things that I am almost positive those people would never ever say to someone else. So then why is it ok to say it to yourself?
Stay motivated and do not make excuses if you want to reach your goals.
Stuck at a Plateau? Watch this to learn how to keep getting the results you want.
I want to hear why you would like to change it.
First thank you so much for the kind words I am glad you find this blog to be helpful :) What I would do is take a vitamin/mineral supplement which can help you get the vitamins and minerals that you are missing by not eating specific kinds of vegetables. And then I would also look for alternative foods that offer the vitamins and minerals you are missing. For example, I cannot eat dairy so to get my calcium needs I replace dairy with other sources of calcium such as vegetables, nuts, fruits, and grains. So be creative for your nutrition needs. Great great question. Hope that answer helps :) and thanks again for reading my blog.
Have your personal trainer or a personal trainer workout with you to add another dynamic to your workouts. Let me know how it goes. :)
I used to be a huge baseball player and always played competitively and so rotator cuff injuries are very common and so what we did to help heal it while still being able to compete and lift weights was anytime that you do any chest workouts only go to a 90 degree angle instead of doing the full range of motion until your rotator cuff heals. Also you will want to do rotator cuff exercises such as tube/band exercises and they are called internal and external rotation for your rotator cuff. Ask your sister’s PT about the band exercises and light weight dumbell exercises that I am referring to and have him/her show you how to do them they work very well and will be able to get you back to lifting and feeling motivated again. Hope that helps :)
No problem and it does huh :)
Based off of your height and weight it sounds like you would want to focus on building muscle and going for a calorie surplus. Once you gain some muscle then you can start to cut down and have that toned lean look with some new muscles. Hope that helps :)