1020pm... just finished a FAST weight lifting session
I did:
lunges 12.10.8.6
squats 12, 10, 8
burnouts on legs was pile'squat
I also did some upper body since i missed it friday
chest press 12.10.8.6 highest weight was 20lbs each hand-- no burnouts
bi curls 12.10.8.6 highest weight was 20lbs each hand--burnouts 15lb and 10lbs standing curls
tri extensions 12. 10. 8 with burnouts as standing over head extensions
back bent over rows 12. 12. 10 no burnouts
I did all this in about 25 mins.. I did sets in this order.. lunges, chest fly, tricep ext. , curls, squats, back. ... then i would rest about a min in between. .. it was FAST and effective. My muscles are tired and I am all sweaty :)
I also measured on the wii fit. and to tell you the truth i feel like should have gained some weight. you know how there are some days where you just feel frumpy? well thats been my whole weekend :) LOL .. but i wanted to measure. .. I have lost 1.1lbs in the last week. which is a good pace of loss...
It said i have only 11lbs to go to reach my goal of 15lb weight loss.. so i am very happy with that number and pace.. I didnt gain it all back in 3 weeks.. so i cant expect to loose it all in 3 weeks
I am looking forward to a nice run tomorrow .. its been warm here but a bit windy...I am having a slight issue with my right foot but think is cause i spent too much time on those 4 inch heels i love to wear LOL... so hopefully tomorrow they will be fine ..
ok.. so I have decided to add a little blast from the past tonight..
here is a bit from a post I did way way back in April of 06 . :)
Heres some quotes for the day
There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open."
Nike
OH I love this next quote:
"Laziness is nothing more than the habit of resting before you get tired."
Jules Renard
+++++++++++++++++++++++++++++++++++++++++++++
6 of 10 reasons for women to lift weights..
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
want to know the rest? copy and paste this into your browser window..
http://sportsmedicine.about.com/cs/women/a/aa051601a.htm
===========================
Now if you are sitting here reading this and you have not excercised today.. get up and do something.. anything.. just get moving! You will be happy you did!
I did:
lunges 12.10.8.6
squats 12, 10, 8
burnouts on legs was pile'squat
I also did some upper body since i missed it friday
chest press 12.10.8.6 highest weight was 20lbs each hand-- no burnouts
bi curls 12.10.8.6 highest weight was 20lbs each hand--burnouts 15lb and 10lbs standing curls
tri extensions 12. 10. 8 with burnouts as standing over head extensions
back bent over rows 12. 12. 10 no burnouts
I did all this in about 25 mins.. I did sets in this order.. lunges, chest fly, tricep ext. , curls, squats, back. ... then i would rest about a min in between. .. it was FAST and effective. My muscles are tired and I am all sweaty :)
I also measured on the wii fit. and to tell you the truth i feel like should have gained some weight. you know how there are some days where you just feel frumpy? well thats been my whole weekend :) LOL .. but i wanted to measure. .. I have lost 1.1lbs in the last week. which is a good pace of loss...
It said i have only 11lbs to go to reach my goal of 15lb weight loss.. so i am very happy with that number and pace.. I didnt gain it all back in 3 weeks.. so i cant expect to loose it all in 3 weeks
I am looking forward to a nice run tomorrow .. its been warm here but a bit windy...I am having a slight issue with my right foot but think is cause i spent too much time on those 4 inch heels i love to wear LOL... so hopefully tomorrow they will be fine ..
ok.. so I have decided to add a little blast from the past tonight..
here is a bit from a post I did way way back in April of 06 . :)
Heres some quotes for the day
There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open."
Nike
OH I love this next quote:
"Laziness is nothing more than the habit of resting before you get tired."
Jules Renard
+++++++++++++++++++++++++++++++++++++++++++++
6 of 10 reasons for women to lift weights..
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
want to know the rest? copy and paste this into your browser window..
http://sportsmedicine.about.com/cs/women/a/aa051601a.htm
===========================
Now if you are sitting here reading this and you have not excercised today.. get up and do something.. anything.. just get moving! You will be happy you did!
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