Warm up: jumping jacks for 2-3 mins
Equipment: Resistance Tubing (Bungee!)
Repeat 2-3 times
Repeat 2-3 times
I’m going to name this one “The Shari,” after the client who test drove this workout today. I’ve modified it (hers was much harder), but it can be adjusted as needed to match your own fitness level. I recommend doing 2 sets of each set of 3 exercises to start with, working up to 4 sets.
If you would like specific recommendations for tailoring this workout to meet your individual needs, feel free to comment below or shoot me an E-Mail: email@example.com
*Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program. As with any fitness program, please see your health care provider before beginning a new regimen or aren’t sure if you should participate in a fitness program.
“Why on leg day do I feel like eating the entire pantry?”
My knee-jerk answer:
“The body is telling you to refuel in order to repair muscle damage.”
Thinking about it some more though, I knew I needed to dig a little deeper into the science of properly fueling our bodies for workouts. I want my answer to be the right one!
Upon further questioning, I found out that this person wasn’t just craving food (i.e, kinda hungry, so looking for a snack). No, the food craving was more like wanting “a huge fried combo” with mozzarella sticks, poppers, and chicken wings.
Being hungry after a hard workout is normal. You are burning a lot of calories, after all. This was a unique situation however, more inline with endurance training (marathon/triathlon training) and body building (HIIT, Tabata intervals, etc.). In these cases, proper fuel is essential both before, AND after, the workout. Here’s why…
A single bout of exercise will stimulate protein synthesis within 2-4 hours post-workout. That rate could stay elevated up to 24 hours. Now let’s say you don’t refuel well after the workout, then workout again on an empty stomach the next morning. At the beginning of the next workout, the body’s glycogen stores are low and cortisol levels will be higher (cortisol is normally higher in the morning). To find the fuel for another hard workout, the body will turn to muscle for fuel, and begin breaking down muscle tissue. What you might get afterward is extreme muscle soreness, fatigue, and the urge to replenish protein and carbohydrate stores.
Some people just aren’t hungry in the morning, therefore the urge to eat before a workout might not be there. But, it is a must. You will have a lot more energy for the workout if you eat about an hour beforehand, and as long as the meal is low-glycemic, blood sugar levels should stay level through the workout. Then, refueling after the workout with a small meal that has a ratio of 3:1 or 4:1 carbohydrate to protein, you facilitate muscle repair, and keep cortisol levels and blood sugar levels normal. This will combat cravings throughout the day. Remember, we burn calories all day long, even at rest, therefore we need to keep our fat-burning machine fired up all day long.
I have GREAT news. I can create a meal plan for you and/or your family. Meal plans can be designed on an as needed basis, in tandem with your training plan, or as a stand alone service. This is a great option if you have a handle on the exercise part of the healthy lifestyle equation, but struggle with food choices.
The plan includes:
There is NO long-term commitment. Through January, I am offering a 1-week FREE trial. This is great option if you want to test drive the plan first.
Note: I can deliver this plan remotely, therefore you do not have to live in the greater Cleveland area to participate!
For more information:
Email: firstname.lastname@example.org Call: 419-967-6361 Text: 614-296-9529
I look forward to helping you make 2014 your healthiest year yet!
Uh-huh! Believe me, in April you’ll wish you’d started today. You don’t have to know all there is about weight loss, working out, or nutrition. Just eat better than you did yesterday (more fruits and veggies is always a good start); move more than you did yesterday (being a little out of breath is your cue you’re on the right track), and do something to make your muscles stronger (wall push-ups if that’s all you can do today). And just think, if you get your heart rate up every day, eat a little better every day, and do something to make your muscles stronger every day, all those days add up!