August 2013 Challenge DAY6


CARDIO AND WEIGHT LIFTING

Hi Ladies Please Read These Below Before Starting This Workout

Lifting Weights to Lose Weight

In order to lose weight, it’s important to increase your rate of metabolism. Lifting weights increases your body’s rate of metabolism and keeps it raised long after the activity is completed. This is because your body has an increased demand for oxygen as a result of the workout and hence registers an increase in the metabolic rate.

A weight lifting workout also helps in the development of muscles. Muscles are an important factor in raising your metabolism, as a pound of muscle can burn up to 20 calories a day whereas a pound of fat can burn only five calories. Since lifting weights helps build muscles and also burns fat, it has a dual benefit in weight loss programs. In addition, weight lifting workouts also help to strengthen the bones and increase endurance levels. For optimum results, weight lifting workouts should be combined with cardiovascular activities.

Burning Fat

In order to burn fat, build muscle, shape your body and lose weight, you should lift weights at least 3 times a week and also pay equal attention to your diet. Aerobic training in the form of cardiovascular workouts are also essential. Doing all three in conjunction can help you attain a lean, muscular and sculpted body. You can also optimize your muscle to fat ratio and keep fat away on a permanent basis.

How to Lose Weight with a Weight Lifting Workout

Always remember to lift more weights than your muscles are used to. You should increase the amount of weights you lift once your body gets used to a particular set of weights. You should ensure that the amount of weights you lift can enable you to complete the last rep with difficulty. Make changes in your weight lifting regime on a regular basis.

Choose a variety of rep ranges that target different muscle fibers if you wish to lose weight from different areas of your body. You should ensure that you do not work the same muscle groups continuously, and you should rest your body on certain days so that your muscles can grow during the rest periods. It’s important to warm up before a workout and cool down after one. The weights should be lifted and lowered slowly without you holding your breath. In order to prevent any injury, it’s essential to maintain your posture and keep your balance.

In order to obtain optimum results, you should go slow in order to protect yourself from injury. You should only lift comfortable amounts of weight and add on slowly in order to prevent stressing your body. You should never use jerky movements while lifting or lowering weights as jerking can cause permanent injury. Breathing regularly and getting rest are essential as well.

What is Metabolism and Why is it Important to weightloss?

Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc… your body is constantly burning calories to keep you going.

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let’s say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1’s body will use more calories to sustain

What is Cardio Or Cardiovascular Exercises?

Cardio exercises, also known as aerobic exercises, are activities that cause a person’s heart rate to increase. Generally, cardio exercises are activities in which a person feels like he is getting a good workout through sweating and a change in heart rate. Playing sports, jogging, swimming and walking are all examples of cardio exercises.

Types Of Cardio Execrises?

  • Walking
  • Running
  • Swimming
  • Aquarobics
  • Cycling
  • Rowing
  • Boxing
  • Aerobic or ‘cardio’ classes
  • Team sports
  • Dancing
  • Burpees
  • Jumping Jacks
  • Mountain Climbers
  • Jumping
  • High Knees

much more….

EXERCISES

3MINS WARMUP

3MINS WARMUP

Cardio: JUMP ROPE (200 SKIPS)

Skipping

Skipping

DUMBBELL FLY (IT WORKS ON THE CHEST AND UNDER ARM FAT REDUCES FAT IN THE CHEST AREA AND FIRMS UP BUSTLINE WHICH DISCOURAGES SAGGING BREAST)

15REPS Of 4Sets = 60

dumbbell-fly

DUMBBELL bench press (IT WORKS ON THE CHEST AND UNDER ARM FAT REDUCES FAT IN THE CHEST AREA AND FIRMS UP BUSTLINE WHICH DISCOURAGES SAGGING BREAST)

15REPS Of 4Sets = 60

 

Dumbbell_Bench_Press1

 

Cardio: JUMPING JACKS 50REPS

Jumping Jacks

Jumping Jacks

LUNGES: works the abs, butt, hips and thighs (SCULPTING IT TO GIVE IT A BETTER DEFINED SHAPE)

10reps 3sets = 30

lunge

Cardio: JUMP SQUAT 10reps 3sets = 30

sexy-stems-1d

 

TUMMY:

SIDE PLANK: WORKS ON THE OBLIQUES (THIS IS THE WAIST LINE REGION)

HOLD FOR 15secs 4sets (2sets on each side)

13/1/09 carla pic david poole exercise number 7

Regular Crunches

Works more on the upper part of your tummy

15sets 3times Focuses on the upper tummy

 

heelpush

 

15sets 3times  V-Ups (focuses on the lower tummy)

 

v-ups-abs-exercises

 

 

Stretch: 20secs of each

Stretch: 20secs of each

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: