Category Archives: weeks exercise

Resistance training to shock the body

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All this week i have mixed up my workouts and focused on doing slow repetitions of all exercises. I’m not using super heavy weights, but using middle heavy.

I first begin with 2-3 sets of 10-12 reps and then i do 3-6 set where i first do 4-8fast repetitions and after that i do each repetition slowly… as many as i can. And then repeat or do a super set with another exercise.

This has lead to ALOT of DOMS this week… after every workout. The past few weeks and months ive focused more on doing many reps, and before that it was few reps with heavy weights. So now its time for more progress and to do that, you have to do something different.

I try to vary my exercises though i can find it very hard to find contact with some exercises but also, i can do anything from 4-15 different exercises in one session (60 minutes) so i know most of the exercises. So instead, i vary with weights and reps and love doing supersets for that extra intensity!

I havent been doing alot of cardio the past few weeks as i haven’t had time for it, but going to maybe add in some cardio before or after my strength training workouts… just so that i don’t lose my conditioning too much 😉

Remember to change your workout routine every 4-8 weeks. This is something i am personally very bad at, but it’s great to beat a plateau and keep seeing progress 🙂

Chest and tricep workout

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Chest workouts is something i only started with a few weeks ago. Before that i didnt see the point in training chest… i didnt know any exercises apart from bench press and i didnt like that exercise and well, chest training wasnt fun. But then i did my research and found cable flies, dumbbell flies etc and i tried them and since then…Chest workouts are my favourite! And i have gotten alot stronger in the past few weeks.

I will make a post of chest exercises as that is somethign many girls might now know alot about and maybe avoid training. But training your chest makes you stronger in your upper body, though its not one of those has to be trained every week muscle groups 🙂

I dont really count sets or reps i just do until almost failure on each exercise.

Dumbbell flies – increasing weight after every few sets
Dumbbell press
Incline dumbell flies – heavy weight and when i cant do anymore on that weight i switch to a lower weight and do until failure – 5-7set
2 set push ups on bench
Cable cross over
(after a few sets i begin with doing as many i can on a high weight and then continue until failure on a lower weight doing 4 set of those)
Upward cable cross overs

Tricep push down superset reverse grip tricep push down 4 set
Tricep extension superset tricep kick back 4 set
Dips with feet on bench x 3

Workout routine

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For many, having a workout routine can be just the thing they need. Something that motivates them and gets them working out. So they know what they should do…. for me, that wouldnt work. Ive tried and sure it works, but it becomes too much of a routine then. And yes i like routines, but when it comes to exercise i dont want to have some pre planned routine to follow. I choose the night before or on the day what i want to do. If i even want to workout at all – though 99% of the time i do!!!

For me if i were to follow a workout plan i would get bored it wouldnt be fun anymore… it would almost feel like a chore. Like a must. But thats not how it is with exercise… its something i look forward to. Something i can go to bed and long for in the morning!!! To get to do something i love, something i find fun and something im good at. Its an enjoyment, not a chore. And i think thats why many dont like exercise or stop doing it because it starts feeling like a chore, not something they can enjoy. They just do what everyone else does… follow some plan they dont like. Instead of asking themselves, why am i exercising? What are my goals? What do i want to get out of exercising? Do i want to change my body? Do i want to just be healthier? Lose fat? Gain muscle? Run faster? Lift heavier etc

When you know what you want it can be easier to see exercise as something good, something bringing you closer to your goal.

 

I divide up my muscle groups, thats pretty mcuh the only sort of workout plan i follow and this is just to make sure i dont over train or overwork my muscles. But saying how often i will or should do cardio i dont decide, i take it on the day. Just like what muscle group i work on what day isnt decided. Some weeks i do legs twice, soem weeks i dont do legs at all… some weeks i workout 5 times a week other weeks 3 times. So it all depends and thats what i enjoy. I enjoy deciding to go for a walk one morning because thats what i want to do, not having to go to the gym and do intervals just because its on my schedule. Or doing legs one day but i want to train shoulders. Or taking a rest day when i feel i need it instead of when its scheduled. i like doing outside workouts and aeroboxing. I like changing my workout routine… somedays i do high weights, low reps other days i do low weights and high reps. Some workouts are 30 minutes others are 90 minutes. Some workouts i do 10 exercises others i do 3.

And i love it… choosing on the day. And i notice more progress now when i just do what i want, keep shocking my body. Doing different things rather than going to the gym x amount of times each week and following the same schedule, same exercises all the time etc

For many, they need a schedule to actually get up and exercise. But for me, exercise is something i love. I dont do it because i have to but because i want to. Because it makes me happy… but if i were to follow  a schedule i would most probably become bored and feel that exericse is more a chore than an enjoyment!!!

Thats like my morning walks, i always change which route i walk so that i can see new things, walk a different way etc 🙂 And it becomes even more fun than walking the same route 5 days a week 😉

Do you follow a workout routine or do you just choose on the day? 🙂 

 

A newbies guide to the gym/strength training

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I got asked if I could write a little guide for someone new at the gym… (this is towards strength training, not cardio ;))

My first bit of advice is to Do your research!! Google and YouTube exercises so you know how to do them. Also you can practise doing the movement in your room, just so you feel confident.

 

Write up a plan: How are you going to workout? What are you going to do? Reps and sets? Do you have a time limit?
Write up your workout plan and exercises on your phone or on paper so you know what you are going to do.
always have a plan before I go to the gym, otherwise I’ll just buzz around in the gym and do 2 sets on one machine then stand there and try tO figure out what my next exercise will be etc
If you don’t have time to make a plan before hand. Then step on the treadmill or sit on the bike and think out a plan. Then you can feel more confident.

 

Have a back up: Having a back up plan of different exercises can be good if the machines you want to use are taken or there are lots of people.

 

Watch what others are doing: Subtly!!! I’ve had before where newbies are very obvious they are new because they stand there and just stare while you do the exercise. This creeps me out and i feel nervous!! But say you are having your rest in between sets then subtly look over at others to get inspiration and see how exercises are Done! I do this all the time… Whether it’s because I think the guy doing the exercise is cute or because I am really impressed by the exercises the girl behind me is doing or because it’d a new exercise i want to try!!!

 

Don’t be scared to ask for help! This is important! It’s better to do right than hurt yourself. Infact the last day when I did a chest workout (only my second one because I don’t like training chest) i asked one of the older guys working out if he could look at my technique and he said it look good. And that helped alot, i had done my research and looked at videos on how to preform the exercise beforehand. So that helped me.
Don’t let your ego get in the way, ask for help if you need it!!

Create a good workout playlist! If you have good music it will motivate you even more and get you pushing that bit harder!!!

 

 

 

Onto actual strength training bit….

Begin with getting the technique. Exercises such as squats, deadlifts, push ups, chins etc you want to make sure you do correctly before you add weight (squats and deadlifts) It can be good to ask someone to look at your technique.

 

Focus on contact and technique before weight: I prefer to focus on contact rather than weight, sometimes I need to lower the weight and do more reps to feel the burn. Sometimes when you add too much weight you lose technique and then don’t feel the contact in the right muscles.

Don’t be scared to increase weight: When you feel that yiu have the technique don’t be scared to increase your weight…. don’t just stick to 3&;4kg… but go higher.

Depending on what your goal is between 8-15 reps and anywhere from 3-12 sets. (I can do up to 10 sets on one exercise sometimes.)

Begin with maybe 3 strength training workout a week and then increase if you want. Aim for 40-90 minutes. ( mine are usually 45-60 minutes).
The amount of exercises i do depends…. sometimes 4 exercise sometimes 12.

For warm up, make sure the muscle you ate working is warmed up before. Whether you run, do the cross trainer or use a light weight and do some exercises for that muscle group is recommended!!

Remember to rest and eat properly when you strength train!!! When working your muscles, you break them down. And it’s when you eat and rest that they grow back stronger!!!

Feel confident, motivated and ready to go when you enter the gym!

Also, good workout clothes can really help you!!! For me, when i have a good workout outfit i feel 100% more motivated!!! 🙂

THIS post can help you make a strength training plan 🙂

Back at the gym

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After 4 days away it felt good to be back at the gym!! Also yesterday was my rest day and a sort of treat day where I ate cakes, chocolate, cream, salted nuts etc etc
  So today i was filled with energy. And today was chest workout! This is only me second time having an official chest day (I’ve never liked training chest, but it has now become my favourite! → Can already feel the DOMS!!)
   It was my first time trying cable flies, cable pull over  and even incline flies (i feel like such a newbie!) but it all went well. Even if i had to use the lightest weights – i have to start somewhere. And i wanted to focus on technique!

My workout also contained lots of push ups, though due to my ankle i have to do them all on my knees, which is a bit upsetting. hahah! But soon I’ll have full movement with my ankle again!

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Outside back training with resistance band

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At the moment i am out at a summer cottage with my family. So that means no gym, but that doesnt mean that i cant workout or do strength training. Cardio is always available, no matter where you are. Walking, running, swimming in the pool/sea if thats available. Or even doing circuit training and HIIT outside or in your room.

However cardio isnt really an option for me at the moment with my foot, walks i can go for. But i dont want to stress my ankle so much. But i brought a resistance band with me which i can Highly reccommend that you invest in if you travel alot, or still want to strength train (with more resistance) while away. Or even if you dont have access to a gym.

Today i decided to train back!! Below you see my workout with pictures 🙂 (I had to be the photographer as well as the model and was stressed for time… hence the bad quality pictures! haha, but i tried my best :))

5 x20 Low row

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5×20 pull down

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15 x 4 push ups

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15 x 4 one armed row (each arm)

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20 x 4 row

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20 x 4 super man SUPERSET back lift

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15 x 4  low row SUPER SET 10 push ups

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How my week of exercise looks….

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I dont really have a plan of my workouts, i mean i dont follow a routine or already set up plan… more i decide on the day, or night before what i want to workout. Though i try to do all the muscle groups once per week anyway. But in what order depends how i feel…

Generally i strength train 5 times a week and have 1 cardio day where i either go for a long walk or run… I usually do legs, biceps & triceps, back and abs, shoulders & then i either do legs or back again or do boxing or even bodypump, depending on how i feel.

With cardio… i try to atleast do HIIT 2-3 times a week, but now when its summer and sunny im doing more cardio than usual. Going for walks  or runs (between 2-4 times a week).

When im in school i dont do as much cardio as i dont have time for it, but also i was doing a ‘building period’ where i cut down on all cardio apart from HIIT and powerwalks somedays, but now ive added in more cardio during summer as i enjoy it and went to spend as much time outside as possible!

Soo… how do my strength training workouts look? It varies ALOT. Somedays i focus on 4-6set X 8 reps for each exercise, and do arond 5+ exercise for each muscle group. Othertimes i can do around 8 set per exercise. Otherdays i do 15 reps x 6set and sometimes i superset my whole workout….

So its not like i do the same thing all the time, but that is what works for me. Not following a plan. THough i go to the gym with a plan of what exercises, reps, sets iw ill do… but i dont do the same every week. And it shocks the body all the time which leads to muscle growth.

I’ll try write out my workouts more often if that is wanted?

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Super sweaty leg workout

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I started my workout with HIIT tabata style. No idea how long or how many intervals. but maybe 20 minutes so 40 intervals…

Sumo squats with kettle bell – 8 set X 10-15 reps
2 set X 6  with a pause at the bottom

Weighted Walking lunges – 6 set X 16 steps (i.e 8 on each leg)

Hip raises & roll in on pilates ball – 5 set X 10

Lunges with twist – 5 each leg Superset step ups on box 8 each leg X 4

Straight leg deadlifts – 5 set X 10-12

Abs roll in (?) & jackknife on TRX bands
4 set X as many as i could.

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My exercise/workouts

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I thought i would write about my exercise and my workouts, however I wont write everything i do, i.e all exercises, reps, sets or weights. Mainly because its MY workouts. They work for me, and my body, my goals. And i dont want anyone doing just the same thing, ebcause you wont look like me, even if you were to eat the same thing or exercise in the same way. Everyones bodies reacts differently. But i will write shortly about how my workouts are. 🙂 So if you’re interested, keep reading.

 

So… A short background:

  Ive been active all my life in some form or another – walking, yoga, running, basketball, P.E in school. Then when i became sick, exercise became a compulsion and obsession – i.e running and walking everyday (or other day), running up and down the stairs at home, hours on the exercise bike at home, continuously standing or pacing. Then i was on 0 activity for almost 2 years – however i still exercised quite alot, and getting rid of that compulsive behaviour was hard.But i did do it. I DID recover from my exercise addiction.

  Then i was allowed to begin walking my dog 3 times a week. Then i was alloewd to go running 3 times a week & go for a walk 1 time a week (i.e exercise 4 days a week)

Then i was alloewd to go to the gym – 3 days a week. Only did cardio.

And over time, i increased how often i went to the gym – BECAUSE I LOVE IT! And also my focus of just doing cardio, changed to also doing strength. And  now my main focus is strength training.

 

For me, cutting out cardio was scary at the beginning, i did have thoughts that i would gain fat, or i couldnt eat as much. But that is NOT the case. Strength training is not for everyone, and i dont judge people who just do cardio, i mean i do love cardio and do go for powerwalks and will begin running more often!  But i dont think you should just do cardio to try to control your weight or so that you wont become fat….

 

Anyway, onto my workouts now a days:

 

Well i workout several days a week… Of course i listen to my body, rest when i need it. But i always have a minimum of 1 rest day a week. Where i try to keep exercise to the bare minimum. However on rest days it does happen that i go for short walks with my dog – as that is pretty much my job at home, as Daisy is my dog! But otherwise, i try not do so much as i really want to let my body rest.

 

I divide up my workouts into muscle groups. -> Biceps & triceps. Legs. Shoulders. Back. Abs & cardio. And somedays i eiither do a full body workout (usually bodypump), or have a cardio day…  depending on how i feel. But i avoid working the same muscle groups 2 days in a row.

 

Reps: Repetitions of the exercise i.e 8/10/12

Sets: How many of the repetitions you do… i.e 8 repetitions, 4 sets. (i.e 32 repetitions in total)

 

I focus on using heavy weights, and try to increase as often as i can. And do many sets i.e around 4-6 depending on the exercise, with low reps. This is to increase my muscle mass. However it all depends on my energy levels and mood. Sometimes i like just using low weights, and focusing on technique, or doing more reps.

 

I dont do cardio so often, but once again… it all depends. At the moment i am doing HIIT (high intensity interval training) 3 times +/´- a week. And/or powerwalks, depending on how my schedule is and how i am feeling. But thats about it for now. In summer i do plan on going out walking and running more often.

 

 

Ill just add in how i eat as well: I dont count calories or macros. I just eat when im hungry and what im craving. Somedays i eat less, somedays i eat more.But i do eat quite alot, as i know i need it. Also when you strength train, you need to give your body lots of food and enough rest so that the muscles can grow stronger!!

I dont have any restrictions on what type of food i eat. So i mean if im craving chocolate ill eat it, because i know that it wont harm me. But also, it wont ruin my progress. I dont eat junk food so often, just when i crave it, so i have nothing to worry about! Its about finding the balance.

 

For me, this works. And its a workout plan which i have created for myself. I do quite alot of different exercises, and try to vary the exercises as much as possible.

Usually my workouts are 1 hour (strength) and either i do a warm up of 10 minutes, or do HIIT for 20 minutes.

Somedays my workouts are longer, and can last 2 hours – if i do stretching and handstand/head stand practise afterwards. And somedays they are just an hour, so it depends on time, energy, mood etc But really, 2 hours is very excessive – however only about 80 minutes of the time is actual work, the rest is just stretching and ‘fun time’ as i like to call it, when i do things like practise chins/Pull ups/splits/handstand!!

 

^^ SO there you go. For those of you who are interested!!!  If you have any questions, its just to ask!!

 

 

 

 

 

 

Yesterday’s back workout

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Yesterday I had a great back workout.  However there was just a bunch of old men who were sitting around and talking to each other… just staring at me my whole  workout. Yes,  just because I was actually working out.  And most probably using more weight than them! ! Them staring just made me increase my weights 😉 hahha

20minutes intervals.

3 X as many as I could pull ups (with assurance)
4 X 10 wide grip lat pull downs.
4 X 10 narrow grip row
5 X 10 deadlifts
Superset: 10 push ups on toe, 10 push ups on knees, 10 dumbell rows on each arm X 3
4 X 10 back lifts (with weight)
3 X 10 lat pull down (another variation)
3 X 10 row in machine
3 X 10 wide grip row (for the back of shoulders)

By the time I was done I already had training pain in my back!
  
For the past while i havent been able to increase my weights on back – apart from on deadlifts and dumbbell rows -. One thing which i love is a toned and muscled back so I guess I’ll keep working on it and hopefully increase my weights soon!!

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