Find Your Workout Sweet Spot

Weight Lifting for ExercisePaddleboarding for Exercise
Ever since I had my last baby over 13 years ago (man, I’m old), I’ve been big on exercising. Saying that I have been big on exercising is a drastic understatement. I’m pretty sure I had a problem.  I definitely over exercised.  I was obsessed and there was no end in sight.  I have been known to make a new year’s resolution to not exercise as much. The last time I did that, I ended up training for and running my first full marathon. The bottom line…I was miserable. To my surprise this past summer, everything changed.

My kids are now both teenagers and this past summer they ended up spending an entire month with my parents in California. This gave my husband and I a whole lot of time to just simply enjoy life. During this time is when everything seemed to shift for me in regards to exercising. My perspective and focus completely changed. Instead of just exercising for the sake of exercising, I learned a very important lesson; only do workouts that you enjoy doing.

It’s this simple; do exercises and activities that you truly love and enjoy doing. Wow, who would have thought? If you stick to this motto, then you’ll stick to exercising. Period. It’s taken me months to get consistent with my workouts again, but I’m finally there. I’m truly pursing what I love and I’m happier than ever and feel better than ever.

For me, that is weight training and paddle boarding.  For you, that probably looks totally different and that’s ok. It’s more than ok. It;s great! Pursue your exercise passions and you’ll find true happiness in your workout life. The added bonus…you’ll feel better than ever! Get out there and do what you love.

Advertisements

Weight Training – Bulk or Sculpt?

Weight training – do you want to gain a bit of bulk or do you want to sculpt?  I started with the bulk route and recently switched to the sculpting route.  Both are effective.

BULK
In order to increase muscle mass, you will need to lift heavier weight with less reps.  This means that you want to lift a weight that is at least 70% of your 1RM (one rep max).  One rep max (described below) is the maximum amount of weight you can lift in a single repetition for a given exercise.

Do 12 reps and three sets of each exercise.  The workout is grouped into three days; chest and triceps, back and biceps, and legs and shoulders.  You should incorporate ab workouts into this as well but I will cover that in a different post.

SCULPT
In order to sculpt your muscles, you will need to lift lighter weight with more reps.  This means that you want to lift a weight that is about 50% of your 1RM (one rep max).  One rep max (described below) is the maximum amount of weight you can lift in a single repetition for a given exercise.

Do 20 reps and five sets of each exercise.  The workout is grouped into three days; chest and triceps, back and biceps, and legs and shoulders.  You should incorporate ab workouts into this as well but I will cover that in a different post.

How to find 1RM:
There are calculators out there if you’d like (http://www.timinvermont.com/fitness/orm.htm).  The only way to find your true 1RM is to keep adding weight until you can’t do anymore.  This may take some guess work on your part if you haven’t done a lot of lifting recently.  Warm up with some really light weight, do a set of 8 with 50% 1rm, then rest 2 minutes, do 80% for 2-3 reps, rest 2 minutes, finally the max.

CHEST AND TRICEPS

 Bench Press Incline at 45 degrees  Chest Flys  Low Flys
       
 Tricep Pulldown  Tricep Overhead  Tricep Dip Skull Crusher

BACK AND BICEPS

 Deadlift  Pullups  Seated Row  Lower Back Lift
     
 Bicep Curl  Reverse Curl  Concentrated Curl

LEGS AND SHOULDERS

 Squats  Lunge Squat  Hamstring Curl  Leg Extension
       
 Shoulder Press  Upright Rows  Shoulder Shrugs  Front and Lateral Raise