If you are a newbie to exercise it can be hard to understand all these words which are thrown around like superset, drop sets, HIIT etc
Below are some of the exercise-lingo used explained!!! I usually do supersets which are 2 exercises done right after one another – with no rest as that really maximizes the burn!! And is good for when you dont really have alot of time.
Also circuit training – which is when you perform a bunch of exercises (between 5-10 or more) and you do ex. 10reps of each exercise and rest for a minute or so between the sets – though you do 10+reps of each exercise and then rest. This is a great way to get your pulse going and you do both cardio and strength training. Its very time efficient!
And then my favourite – HIIT. High intensity interval trainign which i usally do on the treadmill. I vary the intervals, usually its tabata intervals (though for 15 minutes, not 8 which is what a tabata interval is) which is 20sec sprint, 10 sec rest. Sometimes i do sprint 1 minute, rest 20 sec. Or 30/30. Or mix between sprinting, jogging and resting/walking. All depends on how i feel.
But interval training is very time efficient and a great way to burn calories and also improve speed and stamina!! 🙂
I started my morning with a 5km with my dog – drank BCAA, lemon water and coffee before i went. (If anyone wants i can write about why BCAA is good, and should be used?)
When i come home i had my breakfast: Quark mixed with cottage cheese and funlight, blueberries, mix of seeds and nuts. & 2 ‘mug pancakes’ (Basically you make pancake mix, put it into a mug, into the microwave, then when its cooled down you slice it into ‘thick pancakes’. This for me is perfect because i dont have the time to stand and fry pancakes and they never turn out good, so with this… i still get pancakes 🙂 haha)
Now im letting my food digest before its time for a biceps and triceps workout with my sister. (Hopefully i can get some photos taken while i workout!)
Bodyweight exercises are great – especially if you are doing circuits!! Before i began strength training with weights,i was only doing body weight exercises 🙂 If you add weights, you work even harder 🙂
8 Ways to Push Through a Workout
- Count backwards. If you have to do 20 reps, it can’t seem like forever as you count up from 1 to 20. Mentally watching the numbers creep up can be daunting. Try counting down. Maybe there’s a reason why NASA follows this rule. 3, 2, 1, blast off!
- Pep talk yourself. Talk out loud if you have to. I’ve done this plenty of times and no one ever really looks over at me. “You’ve got this! One more set. Come on. Get it!” Don’t forget to include a fist pump. That always works.
- Bargain with yourself. If you’re struggling, tell yourself that you can drop the weight on the next set if you get through all reps on this one with perfect form. Most times when I do this, I’m so proud that I did it that I don’t drop the weight. Or yesterday I told myself I could drop to 15 lbs the next set and then found out that all the 15 lb weights were in use. Dammit!
- Count slowwwwwly. If you’re doing an exercise for time, set a timer and count really slowly to yourself. Before you know it the timer will buzz even though you didn’t count all the way.
- Plan a reward. There are plenty of workouts that I do solely for the nonfat latte at the end. Pick a healthy reward! It gives you something to look forward to. Don’t plan a chocolate cake reward for every workout though!
- Keep busy. I get bored running on a treadmill. Instead of getting on and running for 30 minutes, I give myself something to do. Every 60 seconds, I adjust either the incline or the speed. Up or down, it doesn’t matter. It gives me something to do every minute and makes the time pass faster.
- Cheer for yourself. This one kinda goes with the pep talking idea above, but it’s slightly more awkward. There are times that I’ve actually ‘booyah-ed” myself in the gym and jumped into an invisible chest bump. Interestingly enough, usually someone nearby joins in with a “Good job.” Give it a try.
- Visualize the outcome. On a killer leg day, imagine how awesome your backside is going to look. Working shoulders or arms, imagine how you’ll look in a tank top. Flex in the mirror and check out your calves. It works!
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To start my day i had a delicious bowl of egg white oatmeal with blueberries, sunflower seeds, cottage cheese and appelsauce! And now im planning to go to the gym for a leg workout!! Full of energy from yesterdays rest day & the cupcakes which i ate at a friends party yesterday 😉
I’ve just made one of the yummiest snacks!! Banana, peanutbutter,dark chocolate and blueberries!!! Super delicious! and if you use sugar free chocolate it’s completely healthy 🙂
This morning as i mentioend i went to Bodypump!! Was super excited and had lots of energy – despite the snow and storm that was happening!!
And this energy resulted in a great workout… my usual weights felt light, so it was just to add more!! :)Always exciting when you can do that!!
Came home and ate the leftover from the tacos my sister and I ate yesterday. & 2 crisp bread & 2 eggs 🙂
Quorn tacos, red rice, salad, veggies, sweet corn & cottage cheese!
Hope you all have a great day 🙂
What did YOU eat for lunch today? 🙂 (No skipping lunch or any meals today… that wont help you!!)
On Tumblr and Instagram i have been asked if i could take more pictures/show how my lunches and dinners look. Usually i just throw everything on a plate… but i have gotten better at taking photos of my snacks, so in time i might start getting better with lunches and dinners 🙂 haha
Though i usually eat lunch at school and there i wont take pictures. And my dinners are usually chicken/fish with beans/quinoa/sweet potatoe and vegetables and sometimes a homemade sauce or cottage cheese. Nothing special!
Though for you to get some sort of inspiration or an idea of how my dinners/lunches look and the portions i eat… here are some pictures over the past while: (Somedays i eat dessert – a bar or some quark with musli afterwards!)