Category Archives: exercise

Listen to your body

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I am a big advocator of listening to your body…. of course there are certain times when you can push past your limits ie.. when you’re running a marathon or you are moving apartment and need to use every bit of strength to lift, push, and keep going…. then its different. But in general, listen to your body. Eat when you are hungry and LEARNING to stop when you are full… because that is the problem people have, they eat even if they arent hungry and that is what can lead to weight gain. ( THough of course, we all have times i.e RESTDAYS when we eat out of boredom :)) but in general, listening to your bodies signals.

And that is exactly what i did today (and every day :)). I wanted to strength train and i wanted to do cardio but i didnt feel like just running or doing chest, shoulders, legs, bicep/triceps etc so i ended up doing 10 minutes HIIT on 16-18km/hr and 20 minutes core exercises.

I never workout my stomach so i am actually quite weak there… when i do deadlifts and pushups and other exercises i have to keep my stomach pulled in which works my core, but otherwise its not so mcuh just core exercises. But im going to try get better at that because a strong core will help alot!!!

The 30 minutes exercise was exactly what i needed… i didnt need to push extra much or do X minutes or keep going. No, i was satisfied with what i did πŸ™‚

Listening to your body isnt always easy, but once you learn to do it you will thank yourself πŸ™‚

Deadlift and squat technique

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Deadlifts and squats are 2 of the best exercises as they work so many muscles and actually lead to better strength (which you can find useful in everyday life… i.e being able to lift heavy from the ground is very useful – maybe not squatting heavy things so much, but squats still work so many muscles!). However they also require ALOT of technique and proper technique, otherwise you can hurt yourself and can lead to back problems which take months to heal.

So hopefully the below gifs will help you πŸ™‚ And remember FORM OVER WEIGHT – ALWAYS.

Morning run & breakfast

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Recently ive gotten my running motivation back and it feels like all i want to do is to run…. But because of my busy weekday schedule its hard to find time. But its about making time for the things you love. So i woke up a little earlier than usual on a weekend and drank some coffee and BCAAs and ate an apple and some raisins and then i went out for a run, I wasnt sure how far i would run…. a 5km, 10km, 7km etc… but i just kept running (with a break half way to do some stair intervals i.e run up really fast, jog down and then repeat how many times i like). My run finished at 6.6km and feeling energised and tired at the same time! My stomach was rumbling for a proper breakfast πŸ™‚

Today my breakfast was: chocolate egg cake & raspberries, quark, nuts, raspberries, an egg and my favourite celsius!!

My favourite combination right now: chocolate egg cake, quark, raspberries, nuts, an egg and a celsius πŸ™‚

Today im going to pack, clean and study as i have lots of tests coming up in the next 2 weeks and also….im moving house on Monday (and not to mention, its my birthday tomorrow!!!!) πŸ™‚

Best strength training workout for beginners?

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Best weight training for a beginner? πŸ™‚

It depends what your goals are? And how often you are going to do it… But maybe start with 3 days a week (with 1-2 days inbetween the workouts) where you do 3 full body workouts – i.e legs&but, arms & back, stomach. Or you do one leg workout, one upper body workout and one full body workout per week.

This site:Β http://www.bodybuilding.com/fun/beginner_weight_training.htm can help you as well πŸ™‚ This site as well:Β http://www.bodybuilding.com/fun/wotw57.htm

Think about what your goals are – muscle gain, strength, endurance etc and then decide the sets, weights, reps etc depending on that. And decide whether you are going to use weights, machines, body weight or resistance bands… all are good πŸ™‚

HIIT

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HIIT stands for High intensity interval training and research has found that it is one of the best training forms. It is a set of intervals which you do to increase your heart rate and a 20 minute HIIT session is eqivalent to c.a 40-60 minutes running at a normal pace.

HIIT also has an afterburn affect meaning that even after your workout your metabolism is sped up and burns extra calories πŸ™‚ As the workouts are so intense usually 20-30 minutes is all you have energy for. Generally my HIIT sessions are no more than 15 minutes with a 5 minute warm up.

You can do HIIT in many different forms and intervals. Usually i do on the treadmill or when i do boxing, but you can also do it on the stationary bike, while out walking, on the stair master or cross trainer πŸ™‚ You can even do it with body weight exercises.

The type of intervals and lengths all depends on what you are up for. My personal favourite is tabata style which is 20 seconds sprinting, 10 seconds rest.

But then somedays like yesterday when i had energy but not energy to run at 17km/hr then i did 2 minutes running at 11/12km/hr incline and 1 minute walking at an incline. This got my hear tbeat racing!!

So try different intervals and times and see what works for you… some like 30/30, some like running, jogging and walking, some do 1 minute on, 1 minute off etc

But remember that when you are doing your ‘fast’ interval… give it your all. The reason you only need 15 minutes or so is because you work so hard in the short period that you do and then you get a certain period of rest. If you just jog and walk, its not having the same affect as if you were to sprint and walk πŸ™‚

Im now trying to do HIIT 2-3 times a week and ive already noticed that i have more energy, im faster and looking leaner πŸ™‚

New Week and legday

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Its Monday and a new week! And the best way to start a new week is with legday (also had lots of energy from not being at the gym the whole weekend and eating lots of food)! At the moment i have lots of things going on in my life, so my blog isnt my main priority, but i am going to try make a post each day or so πŸ™‚ If you have any blog suggestions and topics you want to read about, let me know πŸ™‚

I never write down my workouts i just come up with exercises and supersets when im at the gym – thats what works for me. So today i did:

Straight leg deadlifts super sets with squats (MANY sets c.a 10-15)

Hip thrusts on bench with weight

Sumo deadlifts

Jumping squats

Leg press super set quad extension.

By the end of my workout it was hard to walk properly and my legs were literally shaking!! But it was a good feeling… the way it should feel after a leg day according to me πŸ™‚

Im already longing until tomorrow so that i can do my shoulder workout πŸ™‚ I have so much energy at the moment, even if i have lots going on πŸ™‚

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Leg exercises with gifs

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Thighs/Glutes

 

Bench Step-ups with Weights

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Feet Up Glute Bridge

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Glute Bridge

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Glute Bridge with Weights

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Inner Thigh Leg Lifts

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Leg Lifts

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Lunges

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SIngle Leg Row with Leg Lift

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Squat Holds

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Step Out Lunge

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Straight Behind Leg Lifts

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Sumo Squat with Later Raise (fill bottles with water is an option if no weights)

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Toe Raises

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Toe Sprints

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To the Back Leg Lifts

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To the Side Leg Lifts

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Morning walk and breakfast

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To start off my weekend i did one of my favourite things which is a morning walk! I prefer to do mine before breakfast, because after breakfst i just want to sit and work on the computer! Whether you walk before or after breakfast or in the morning or evening doesnt make so much difference – so do what you prefer best πŸ™‚

Ive jsut eaten breakfast now, and soon its time for leg day!! *woop* *Woop*

Are you working out today? πŸ™‚

Aldrig Vila – Back attack

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This week strength training hasnt gone so well, ive focused mainly on running and havent had much of a structured strength training workout, so i can say i was longing until today. My focus was back withΒ normal exercises!!!Β Reps and sets. I decided to not do any supersets but instead focus on heavy weights as i want to focus more attention on getting stronger again πŸ™‚ Not lose any muscle mass with all the cardio ive been doing…. soon its time to cut down on cardio again and begin focusing on heavy weights!

I also wore my new shirt which i got in my package yesterday… Aldrig Vila meansΒ never restΒ  in swedish. And Fuck Lagom is basicallyΒ fuck moderate? Theres no real translation for the word lagom.

But i loved my new top, it gave me that extra bit of motivation each time i looked in the mirror.

I also increased my one arm dumbbell row to 17,5kg in each arm… and i could most probably have taken 20kg but it was my last exercise and last few sets so i didnt have much energy left!!!

If you want to see a video from todays workout then go to my IG:Β itsahealthylifestyle