Yesterday was my weigh in day & I lost half a pound. No earth shattering weight loss there, but at least I'm half a pound less than I was last week. It seems I'm averaging about a pound a week, not bad.
We had a physical trainer speak at our weight loss group. She gave some really good tips. One of the things that I got from her was to implement more weight training. Since I've been averaging about 4 days a week at the gym, my goal is to work out 6 days a week. The trainer recommended 3 days of weight training and 2 days of cardio exercise.
I thought it was interesting that she recommended that if you only had 3 to 4 hours a week to work out, she would rather a person do weight training than a cardio work out. Weight training is considered an "anaerobic exercise." When you do 30 minutes of anaerobic exercise, you are continuing to burn calories even after you finished a work out. With aerobic exercise (includes walking, jogging,) which is still great, you stop burning calories as soon as you finish working out. (To learn more about the benefits of anaerobic exercise , go here.)
I work out on the treadmill climber, which I love because it makes me sweat! I sprint uphill at a 7 incline for 3 minutes and do 3-4 sets of those with only 1-2 minute rest in between. After I sprint, I start walking for 20 minutes and increase the incline every 30 seconds. And with each incline the pace goes slower, but I still feel a great work out. By the end of the 20 minutes work out, I end at a 20 incline (equivalent to some of the steep hills in San Francisco)! I've been doing this work out for the past two weeks and each time I'm able to go farther and increase the incline, so my body never feels like it is getting used to the work out. I love being drenched with sweat afterwards!
Today I start implementing weight training into my workout. I look at how far I've come and I'm amazed! Last summer, I had a hard time walking the very slight, little tiny hills on our street. For me, those tiny hills might as well have been Mt. Everest! Since it's a busy week, it's so easy to not go to the gym, so I can spend more time to do the things that need to be done, but what I have noticed is that when I go to the gym, I find myself with more energy to do MORE things and it feels good!
Food for Thought: "Exercise: you don't have time not to."
2 days ago