My 8 year old is back at school and all better now except for one bloodshot eye. I guess the looming specter of missing last night's pizza party was all it took to facilitate instant healing. Well, that and $20 for the doctor to tell us that nothing is wrong now. So the house is back to normal and there's even more eggs in the fridge this morning. Oddly enough, when I'm at the fridge getting the eggs, I notice a brand new gallon of apple juice sitting right next to the gallon of milk with the sugar-free chocolate syrup stuck right there between them. Funny how I couldn't find it a couple of nights ago.
This is a 5 gram of carbs breakfast and I debate whether or not to inject any NovoLog insulin at all and finally decide on 1 unit. I'm not really sure if 1 unit is actually a functional injection or not but I'm a little gun shy this morning and don't want to over do it. I've got nothing planned today. I may or may not ride on the trainer. I may or may not work out. I'm still sore from the last two days and I know that I'm leaning much more strongly toward the may not than the may so in my mind I'm just figuring on the may not. That's funny too because today I'm going to talk about:
Fitness Rule # 5: Exercise.
Exercise will make you a much healthier person that can live a much more functional life a lot longer than if you don't exercise. Fitness is defined differently for everyone, so you have to decide what fitness for you is and how fit you want to be. A little time with a certified personal trainer can help you immensely with that. Fitness does not take a lot of time. But it can. Fitness should and can be something you enjoy. Yes it is work but it's worth the work. You are worth the work.
First let me say that there is a monstrous amount of information out there about fitness and working out and exercising so I'm not going to reinvent the wheel here. What I am going to do is share some of my strong opinions on the subject. If you can barely reach over and grab the remote without getting out of breath and working up a sweat, or if you are already a total fitness freak, I believe that I have valuable information for you here.
First let me say what exercise is not. Exercise is not parking further away from WalMart so you can walk 64 extra steps today. Exercise is not gardening or mowing the lawn or vacuuming or doing the dishes. Exercise is not letting the dog out in the back yard and standing out there with him for 10 minutes playing fetch. Exercise is not picking up the dog poop either. And it's not changing poopie diapers or chasing the kids around the house. Those things are life. Not exercise.
Exercise requires sacrifice - I'm not talking about no pain no gain. I'm talking about a time commitment, however small. I'm talking about some difficulty. Stress. Exercise should stress and strain your muscles and your lungs and your circulatory system. It should be hard. Hard core might be a better word for it. Exercise should be hard core. I'm not talking about screaming and grunting, but it should make you feel like doing that. There should be sweat and plenty of it. If you are going to exercise you need to push yourself. Each time. You have to commit to the sacrifice of pushing yourself each and every time. Exercise without pushing yourself is wasted exercise. So have some respect for yourself. Sacrifice and push yourself because you are worth it and your family deserves it.
|who's burning fat?|
A lot of women are reluctant to build muscle because they don't want to look like a man freak. Fair enough. Let me assure you that you will not look like that. I promise that your muscles won't become too big or look odd in any way. Just like me, you probably don't have that kind of genetic potential. Trust me, you've got nothing to worry about just like I have nothing to worry about. I've been lifting weights for the last 29 years and I have yet to develop man freak muscles. I still have all my soft gentle curves and you will keep yours too.
To lose weight build the big muscles - Everyone knows a little bit about muscles and where some of them might be but it doesn't have to be too complicated. You don't have to know what a bicep is or even a bicep brachii. It doesn't matter if you know what obliques are or how many heads you have in your calf muscles. Burning fat is real simple: you need to build the big muscles starting with the legs.
To build the big muscles work hard core - I'm talking to the point of failure hard. It should be uncomfortable. it should hurt. In a good way. Take your effort right up to that very moment where effort is no longer possible. When you stop doing what you're doing, there should be no doubt in your mind that you couldn't have done it any more. And you shouldn't be able to do it again. Work hard. Work hard core. You deserve it.
|the straight arm plank|
I don't like gyms what can I do? You can do plenty. I've never had a gym membership. And I don't have much equipment. One of my favorite workouts is carrying my 1 year old up and down the three floors of stairs in my house.Then I get my 3 year old on my back and carry him up and down the stairs. Then I get my 6 year old on my back and carry her up and down the stairs. Last I get my 8 year old on my back and carry her up and down the stairs until I can't make it up a flight of stairs any more. Then I get my 6 year old back on my back and keep going until I can't take another step, then the 3 year old, then the one year old. It's one of the hardest and most fun "workouts" I have ever done. Try it - I triple dog dare you.
|body weight squats|
I hate lifting weights. Do I really have to do that? Well, yes and no. You have to work your muscles hard against resistance. You can lift your own weight or the weight of your kids. Or you can actually lift weights. It's up to you.
I hate aerobics. Do I really have to do that? No. You don't have to, but it will build up your respiratory and circulatory system and make you more fit. If you work out with weight a certain way you can be aerobic most of the time anyway, but does it really hurt that bad to mix in a 30 minute walk or spin on the bike or go for a short run?
I'm a fat slob and can barely get up off the couch. How do I start? You (and everyone else too) should start right here:
The 5 minute (hard core) workout - do the straight arm plank and hold it with good form for 90 seconds. Immediately do a wall sit and hold it with good form for 90 seconds. That's it. Really.
Do this hard core workout in the order listed. Work your way up to doing this 3 times a week with good form, holding that form for 90 seconds. When you have reached that level of fitness, advance to doing it 5 days a week. If you master that level of fitness, move up to doing it until failure. If you can't do a straight arm plank start on your elbows or elbows and knees. Google these exercises. There is a ton of information.
I scoff at you! I'm a little beyond your 5 minute workout. What can I do? First of all, have you tried it? It may sound easy but it's hard core. It's plenty hard and will push you. You can stick with it for the rest of your life and be plenty fit. Try it before you scoff and decide you need to move on. I triple dog dare you. But if you really do need more that's fine. Try this:
The 15 minute (hard core) workout - Warm up with 30 solid hard core minutes of aerobic activity. I use cycling on a trainer and then complete the following resistance training exercises:
- Dumbbell (or milk jug or solar salt) squat. Do 1 set of 20 reps
- Push ups. Do 2 sets to failure back to back with chin-ups.
- Chin-ups. Do 2 sets to failure back to back with push ups.
- Dead lift. Do 1 set of 20 reps.
- Straight arm plank. Hold with good form for 90 seconds.
- Wall sit. Hold with good form for 90 seconds.
|dumbbell squat press|
That's phase one. Some things of note: Do this hard core workout in the order listed. For the squats and dead lifts use a weight you cannot quite do 20 reps with and go to failure until you can do 20 reps and then increase the weight slightly until you cannot quite do 20 reps again. You should spend no time resting between these exercises. Move from one to the other as fast as you can. When you do the reps, they should feel slow and controlled. Use perfect form. No momentum. Hard core. Focus on what your muscles are doing and how they are feeling. This routine should take no more than 15 minutes. Do this routine no more than 3 times a week. You can stick with this for the rest of your life or after 6 to 8 weeks move on up to phase two:
- Dumbbell squat press. Do 2 sets of 12 reps back to back with push ups and chin-ups.
- Push up. Do 2 sets to failure back to back with squat press and chin-ups.
- Chin-ups. Do 2 sets to failure back to back with squat press and push ups.
- Alternating stiff leg dead lift and regular dead lift combined with upright barbell row. Do one set of 12 reps.
- Straight arm plank. Hold with good form for 90 seconds.
- Wall sit. Hold with good form for 90 seconds
- Hanging knee raise. Hold good form for 90 seconds.
23:56 - Snick. Beep. 100. I like that number. I pop a bowl of popcorn to top of my day of rest. Today went from maybe to maybe not to not and I enjoyed the break. Hard core. It was time to rest. Now off to bed.