Part 3 of a 4 Part Series: How to Transform Your Mid-Section in Just 12 Weeks
- Apr 15, 2014
- 4 min read
Showtime, No Time for Changin’ Your Mind
Don’t have time for exercise in disease prevention? Well, you’ll have no choice but to find time in disease management, so why gamble with your health? Various sources report that proper diet and regular [moderate-intensity] physical activity not only increases longevity, but is key to disease prevention while keeping stress at bay. Although cost savings in preventative care versus treatment remains debatable, time savings is arguably equally as important, but often an afterthought. After all, who would argue that a nice leisurely stroll in the park on a beautiful, warm-sunny afternoon doesn’t sound more appealing than spending an afternoon in a dialysis center receiving treatment in disease management?
Ever wonder why we’re experiencing such an alarming rise in cancer rates in the U.S and abroad? A million dollar question that has been long argued by various activists and medical professionals, although most would begrudgingly agree with the fact that we are simply not moving enough while overindulging. Today, I intend to share with you my own personal exercise regimen in this 4-part health series on how to transform your mid-section in just 12 weeks. So what does a workout consist of in targeting fat loss?
C – I – R –C –U –I –T Training
A combination of high-intensity aerobic and resistance training to accelerate weight loss. Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn’t happen during resistance exercise. To get your heart rate up even further, aerobics are sometimes sprinkled in between resistance training.
I like to alternate between aerobic activity (even days) and circuit training (odd days). I devote Mondays, Wednesdays, and Fridays to a brisk walk or 4-mile sprint at a minimum pace of 3.6 to 4 mph followed by stretching and several reps consisting of crunches and squats. On Tuesdays, Thursdays, and Saturdays I do circuit training switching between muscle groups while targeting deltoids to core and calves with use of kettle bells, bands, or free weights.
If you are new to exercise, I would encourage you to begin slowly using 2 to 3 pound free weights while graduating to 5 and then 7 to 9 pounds when your workout is no longer challenging. You should be able to complete each repetition though moderately challenging. If you’re unable to complete 3 sets of 10 repetitions (effective for beginners) or 6 sets of 10 repetitions (effective for advanced exercisers), then simply reduce the amount of resistance (free weights) to a comfortable level through trial and error. What’s important is that you complete the desired set of repetitions. Weight is not as important as following through and finishing the intended set of repetitions when the goal is to tone-up only.
For quick results, you must commit to at least 60 minutes of daily exercise, either in the morning, afternoon, or evening, with one day of rest. My workouts consist of Monday through Saturday with one day of rest on Sunday.
I prefer kettle bells over free weights as it allows me to target multiple muscle groups in a single movement. One of the most effective kettlebell exercises targeting your core including deltoids, gluteus maximus, quads, and hamstrings is the Figure 8.
Another movement which targets your core is the Kettlebell Swing where you essentially raise and lower the kettlebell in quick and continuous succession to shoulder level, passing through the legs, and alternating arms each time the kettlebell is raised. This movement requires a good bit of focus, so don’t attempt it, or any exercise for that matter, if you are distracted.
Your assignment over the course of the next 12 weeks is to incorporate circuit training into your daily exercise regimen targeting your core while alternating between aerobic activity and weight resistance for 60 minutes. I never said that it was going to be easy so be sure to draw upon the ABC’s of daily living when fighting temptation or feeling the urge to throw in the towel. There is no easy road to weight loss, but once you’ve lost the weight, continued maintenance will come effortlessly.
We can’t change who we are so why not be your best self? If you are new to diet and exercise or have any health concerns, you are encouraged to consult with a healthcare professional before starting this program or any other diet and exercise program.
In my next publication I’ll be sharing a few of my favorite recipes and eating habits in inducing organic weight loss and detoxification.
Journal Source: http://www.mayoclinic.com/health/exercise/HQ01676 http://blog.renakrebsbach.com/2013/01/05/m-o-v-e-the-new-four-letter-word-that-saves-lives-.aspx
General Disclaimer: This series is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with a qualified physician, pharmacist, or other health care professional before starting any diet or exercise plan, or adopting any homeopathic remedy, treatment plan, or before taking any nutritional supplement(s) suggested by this website or linkages. NOMDEPLUMESTUDIO.COM is not engaged in the practice of medicine or any other health-care profession. Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical condition.
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