Friday, January 31, 2014

Fit After 30: Starting With Strength!



Wow, has it seriously been 5 weeks already?  I’m not sure whether I’m super excited I’ve lasted this long or super pissed that I don’t look like Adriana Lima yet.  Oh, right, I’m 5 feet tall and will never look like that.  Moving on...

I have survived 5 weeks of a total gym routine.  Have I missed a few days here and there?  Absolutely.  But I’ve certainly been successful more days than not and for that I am proud of myself!  Like they say, you won’t get fit from one day at the gym, but you won’t get fat from one rest day either ;).  These two weeks were all about being consistent.  Making the gym fit into my busy working girl schedule.  The only thing that I did new these 2 weeks was flip flop my strength and cardio routines.  

Last time, I made sure to do cardio first.  This time, I began with strength.  I did this for two main reasons.  One, my muscles weren’t tired yet, so I could really push the strength piece and increase my weights a bit more than I would have if I were fatigued from cardio.  Two, when I finally got to cardio, I could truly wear myself out without abandon knowing my workout would be over when I finished.  I didn’t have to reserve any of my energy for further activities.  Honestly, I don’t know which is better.  I’ve heard arguments for both sides and both seem completely logical.  So, I figure the best thing to do is to switch up the order every so often.  It keeps my workouts from becoming stagnant and allows me to ream the benefits of both schools of thoughts.  

Just as I did previously, I alternated between lower and upper body days, fitting core work in wherever I had time.  I’m getting an overall total body workout each week and also allowing each muscle a day of rest in between workouts.

Follow along with me and let me know which order YOU prefer!  Do you go straight for the treadmill?  Or is lifting your first gym stop?  Hope you guys are still keeping up with those resolutions (hey, it’s almost February!) and are getting ready for the warmer weather to come! Perhaps Phil won’t even see his shadow! ;) 


 WEEKS 4&5 RULES IN A NUTSHELL
Lift FIRST, alternating lower and upper body days, 3 sets of 12
25-40 minutes of cardio... let it burn you out at the end
Randomly fit core in wherever you have time
Drink more water!  Stretch! 


Fitspo find of the week!  via @fitgirlsworldwide 



Venus Trapped in MarsFatChick2FitChick

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14 comments:

  1. i'm a lifter at heart; always have been. i only tolerate cardio and do that about twice a week in the winters but all of my workouts are mostly lifting/functional circuits. in the spring/summer is when i jack up my cardio with trail runs.

    kathy
    Vodka and Soda

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    1. Great plan. It's so much more interesting when you can exercise outdoors!

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  2. I've always been a lifter before when I do both. But now with the half marathon I don't get much lifting done and I definitely miss it.

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    1. I understand, last spring I ran my first 10K (I know nothing compared to a half lol), but I was so scared I wouldn't make it, I was doing cardio pretty much all the time!

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  3. I too switch up the cardio/weights.I;ll do Body Combat/Body Pump or Body Pump/Body Combat. Like you said,both ways have it's benefits. Have a good weekend!

    http://whatadventuresawait.blogspot.com/

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    1. Oh those classes sound fun! That is one thing I haven't done in forever that I want to get back to one day!

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  4. I loooove lifting. I lift 5x a week, cardio 4x and a full body workout once. Lifting is my fave, it makes me happy. LOL! Thanks for linking up with us! xoxo

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    1. I agree. I don't always feel as exhausted while I'm there, but the next day, I can definitely feel my workout more when I lift!

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  5. I have always done cardio before weights too, but recently I have been doing weights before cardio. Not sure which one I like better!

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    1. Lol me either. So I figure switching it up now and then, I don't even have to make up my mind :)

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  6. I always do cardio before weights. I just like the feeling of being "warmed up" before lifting. I don't do nearly as much cardio as I should though. I've probably been doing 10 minutes 3x a week. I should definitely do more this week.

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    1. Cardio is so tough to get through in the beginning, but once you get through a few days of say, 30 minutes, you start to get used to it and it's not so bad! Good luck!

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  7. Are you going to be ashamed of me when I say I still have only done cardio? I'm terrible. I really really really need to get to a body pump class. I would do it on my own, but I have no idea what I'm actually doing!

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  8. You just gave me my Monday motivation!! Thanks girl :)

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