Category: Workouts

HOW ABOUT A BIG FAT “Workout Sandwich”?

🎵”Will you still Need Me, will you still Feed Me, when I’m 64?”🎶
Can’t believe it… yesterday was my 64th birthday! Things are changing starting TODAY!
Join me! Let’s do this experiment – everyday. Let’s make a “workout sandwich”

* morning cardio
* midday weightlifting
* evening cardio

We’ll do it M,T,W,Th,F (weekends off) for two months. Make each session short, like 20 or 30 or 45 minutes tops. And don’t get crazy with effort or we might get injured. That would sabotage the whole experiment!

No need to go to the gym three times a day, most can be accomplished at home.
For weights we’ve got
* dumbbells
* stretchy-bands
* kettle balls
* water bottles in a shopping bag
For cardio we have
* mini-trampoline
* YouTube videos
* our own feet… happy-feet, dance-feet, skipping-feet, walk-the-dog feet
… there’s nothing stopping us!
Today is start day! We end in exactly two months.
DON’T WEIGH YOURSELF, DON’T MEASURE YOURSELF. LET’S MEASURE SUCCESS BY HOW GREAT WE FEEL.
At the end of each workout day make a quick journal entry like this:
* MORN: bla-bla-bla
* MID: bla-bla-bla
* EVE: bla-bla-bla
We are gonna be so healthy! MDs tell us we should exercise after every meal. How about before every meal? Yes, this is going to work perfectly!
💖 Lovies to all my pals stickin’ to the project… PROJECT WAISTLINE !
*****************

Wednesday (Dec 19, 2018)
* MORN: kickbox cardio
* MID: lift abs
* EVE: mini-trampoline
*****************
Thursday
* MORN: jog
* MID: lift upper body
* EVE: bicycle & trampoline
*****************
Friday
* MORN: jog
* MID: lift upper body
* EVE: trampoline & hoola-hoop
*****************
Saturday
* MORN: kickbox
* MID: —
* EVE: —
*****************
Monday
* MORN: jog thru youtube desert
* MID: lift upper body
* EVE: bicycle in sunshine
*****************
Tuesday (Christmas)
* MORN: jog thru youtube snow
* MID: —
* EVE: —
*****************
Wednesday
* MORN: jog youtube Grand Canyon
* MID: lift abs
* EVE: ——
*****************
Thursday
* MORN: jog youtube forest
* MID: lift lower body
* EVE: mini-trampoline
*****************
Friday
* MORN: stair-stepper
* MID: lift upper body
* EVE: mini-trampoline
*****************
Saturday
* MORN: kickbox
* MID: —
* EVE: —
*****************
Sunday
* MORN: jog
* MID: —
* EVE: —
*****************
Monday
* MORN: jog youtube Hawaii
* MID: lift lower body
* EVE: mini-trampoline & vibration platform (we call it an earthquake table)
*****************
Tuesday
* MORN: jog youtube forest
* MID: —
* EVE: —
*****************
Wednesday
* MORN: jog thru youtube snow
* MID: lift upper body
* EVE: mini-trampoline
*****************
I must report the changes that I am experiencing in my “holiday” waistline. I’m not weighing myself, I’m not measuring myself, but I feel my middle melting away. Good results!
****************
Thursday
* MORN: jog scary mountainside trail via youtube
* MID: clean house (spotless!) for Mom’s visit
* EVE: —
*****************
Friday
* MORN: jog youtube Hawaii
* MID: clean out closet (yes, it counts!)
* EVE: —
*****************
Saturday
* MORN: speed-shopping for mega groceries
* MID: whip-up big supper for guests
* EVE: —
*****************
Monday
* MORN: jog youtube Hawaii
* MID: lift lower body
* EVE: —
*****************
Tuesday
* MORN: hike around mountain lake
* MID: continued hiking
* EVE: lift upper body
*****************
Wednesday
* MORN: lift abs
* MID: bicycle at park
* EVE: mini-trampoline
*****************
Thursday
* MORN: jog Hoover Dam trail (youtube) on mini-trampoline
* MID: lift lower body
* EVE: alternate jog on mini-trampoline & ab workout
*****************
Friday
* MORN: kickbox
* MID: lift upper body
* EVE: mini-trampoline
*****************
Monday
* MORN: —
* MID: —
* EVE: mini-trampoline
*****************
Tuesday
* MORN: jog Bryce Canyon (youtube)
* MID: lift lower body (youtube)
* EVE: mini-trampoline
*****************
Wednesday
* MORN: jog London (youtube)
* MID: lift abs
* EVE: mini-trampoline
*****************
Thursday
* MORN: –
* MID: lift upper body
* EVE: –
*****************
Friday
* MORN: jog Golden Gate Trail (youtube)
* MID: park powerwalk outdoors
* EVE: —
*****************
Saturday
* MORN: kickbox
* MID: jog
* EVE: —
*****************
Sunday
* MORN: —
* MID: bicycle in the park
* EVE: —
*****************
Monday
* MORN: jog youtube Oregon coast
* MID: lift upper body
* EVE: mini-trampoline
*****************
Tuesday
* MORN: kickbox cardio
* MID: lift lower body
* EVE: mini-trampoline
****************
Wednesday
* MORN: mini-trampoline
* MID: –
* EVE: –
*****************
Thursday
* MORN: jog youtube Venice Beach
* MID: lift upper body
* EVE: mini-trampoline
****************
Friday
* MORN: lift lower body
* MID: kickbox
* EVE: mini-trampoline
****************
Saturday
* MORN: kickbox
* MID: bicycle at park
* EVE: –
****************
Monday
* MORN: jog youtube Chicago-land
* MID: lift upper body + ab workout
* MID (again): bicycle in park
****************
Tuesday
* MORN: jog youtube Beverly Hills
* MID: lift lower body & bicycle at park
* EVE: ab-domination home workout
****************
Wednesday
* MORN: jog youtube Las Vegas Blvd
* MID: lift gym ab-domination + home ab workout
* EVE: mini-trampoline
****************
Thursday
* MORN: jog youtube Calif Pacific Coast Hwy
* MID: lift upper-body & ab-domination home workout
* EVE: mini-trampoline
****************
Friday
* MORN: jog youtube Pozzuoli, Italy
* MID: lift lower-body & ab-domination home workout
* EVE: mini-trampoline
****************
Saturday
* MORN: –
* MID: –
* EVE: mini-trampoline
****************
Sunday
* MORN: –
* MID: –
* EVE: rest
****************
Monday
* MORN: jog youtube Disneyland
* MID: lift upper-body & ab-domination home workout
* EVE: sauna & mini-trampoline
****************
Tuesday
* MORN: jog youtube Spanish desert
* MID: home ab-domination & lift lower-body
* EVE: mini-trampoline
****************
Wednesday
* MORN: jog youtube UK forest
* MID: amb-domination home & gym ab workout
* EVE: mini-trampoline
****************
Thursday
* MORN: jog youtube UK fields & meadows
* MID: ab-domination at home & lift upper-body
* EVE: mini-trampoline
****************
Friday
* MORN: jog youtube thru Spain
* MID: ab-domination home workout & lift lower-body
* EVE: mini-trampoline
****************
Saturday
* MORN: kickbox cardio
* MID: gym ab workout
* EVE: –
****************
Sunday
* MORN: – rest
* MID: –
* EVE: –
****************
Monday
* MORN: jog youtube SoCal beach sands
* MID: lift upper-body & home ab-domination workout
* EVE: mini-trampoline
****************
Tuesday
* MORN: jog youtube Mt. Vesuvius
* MID: lift lower-body & home ab-domination workout
* EVE: mini-trampoline
****************
Wednesday
* MORN: jog youtube streets of snowy NYC
* MID: lift gym ab-dominationome ab workout
* EVE: mini-trampoline
****************
Thursday
* MORN: jog youtube Canary Islands
* MID: home ab-domination workout & lift upper-body
* EVE: mini-trampoline
****************
Friday
* MORN: jog treadmill
* MID: home ab-domination & lift lower-body
* EVE: mini-trampoline
****************
Saturday
* MORN: kickbox cardio
* MID: gym ab-domination
* EVE: –
****************
Sunday
* MORN: rest
* MID: –
* EVE: –
****************
Monday
* MORN: lift upper-body & home ab-domination
* MID: jog youtube pacific islands
* EVE: mini-trampoline
****************
Tuesday
* MORN: lift lower-body
* MID: jog treadmill & home ab-domination
* EVE: mini-trampoline
****************
Wednesday – LAST DAY OF THIS SANDWICH EXPERIMENT! 😊
* MORN: lift gym abs
* MID: 6 consecutive hours board-lecture
* EVE: mini-trampoline
****************

Cardio for the Heart, Weights for the Waist

The cardiovascular exercise that many people do is not helpful in losing weight, [personal trainer Jim] Karas says. It is great for your heart, but doesn’t increase your metabolism and so it won’t help you shed pounds.

The evidence is everywhere, he says: Look around your gym and notice the number of overweight people on the treadmills; then compare them with the physiques of people in the weight room. In 1987, there were 4.4 million treadmill users in the United States, and 37.1 million by 1998, Karas notes. Meanwhile, Americans have continued to get fatter.

Karas recommends his clients devote 25 percent of their exercise to cardiovascular work and 75 percent to strength and resistance training. He recommends working with elastic ropes and free weights that can even be carried with them when they travel.

The bottom line, Karas says is that muscle burns calories; the more you have, the more you burn.

http://abcnews.go.com/GMA/story?id=126847&page=1

Watch “Slow Jogging: science-based natural running for weigh-loss, health & performance benefits” on YouTube

This feels so right to me! I know there’s science behind it, but what I really care about is that it just feels right. (Scroll down & see the EXERCISE MODERATION TED TALK.) I get the same experience jogging in my socks on my mini-trampoline. I love it!

Exercise Moderation 

Some interesting info about sustained (long term) high endurance exercise. Negative coronary results were obtained from young rodents on a short-term (two weeks) demanding exercise regimen. They were able to bounce back and reverse ill effects on their heart. Future research is needed to measure reversibility effect on older long-term endurance athletes. Until then all things in moderation

https://www.sciencenews.org/blog/scicurious/slow-heartbeat-athletes-not-so-funny

http://www.athletesheart.org/2013/02/elite-triathletes-and-heart-problems/