Weight Loss…A Poor Benchmark
Weight loss is the common measurement used when someone is trying to “Lose Weight”. But I argue, it’s probably the worst method as our real goal is actually not to lose weight, but rather get thinner. If you are planning to incorporate resistance training into your health plan, weight loss might not be an accurate reflection of your real progress or how close you are to reaching your real goal.
Here are some situations where using weight loss could be counter to your efforts… If you are skinny-fat. Meaning you are not particularly large, just lacking real muscle tone. Or if you are within 10-15 pounds of your “target” weight and have not been involved in resistance training before. These situations, and others, will make tracking poundage loss a far less accurate recording of your true progress.
Why? If you have never lifted weights, or done any type of resistance training, your body will have limited lean muscle. When you start resistance training, you will begin to develop wonderful lean muscle, and do it pretty rapidly. Especially in the beginning. Early on most people see a very quick muscle response to resistance training. Now muscle is far more dense, weighing much more than fat per volume. So if you lose a pound of fat, but add a pound of muscle, the scale may not move, but you’ll be thinner! That’s what we want!
So, I’m suggesting that you should place more stock in measurements of circumference, rather than actual weight loss, when recording your progress.
I call it being on a Circumference Reduction & Proportioning Plan -vs- Weight loss Plan. It’s a little long, but more accurately reflects you intentions.
We are working to reduce and proportion our circumferences.
Losing weight will happen. But it’s the least important benchmark.
Ask yourself this…”Do you want to weigh 120lbs -or- or look great in a size 4?” If you look great in a size 4, would you care if you weighed 130lbs, 140lbs? Probably not, right? The best gauge of our progress is how we look, feel and fit into our clothes.
Now, we not only want to reduce, we want to proportion. We want to have the right curves. Hence the “proportioning” part.
PAY ATTENTION: Science has proven that a poor waist to hip ratio is a predictor of cardiovascular disease and other health problems!
Ladies…Want To Look Good! A good waist to hip ratio is one of the leading visuals used to determine attractiveness. For women, .7 is the determined the ideal ratio. The waist circumference being 70% of the hip circumference. Studies have shown men rate women as very attractive with this particular ratio.
This is why we want to add resistance training. Most skinny people have a flat butt, killing your waist to hip ratio. Without fat or muscle, there’s nothing back there. Squats can add the needed lean muscle to your glutes which will give you that sexy, firm, round backside. No one looks good with a flat butt.
For your health ladies, over .85 waist to hip ratio is a reason for concern.
Men, your best health is at less than .9 waist to hip ratio. Another measurement for men is waist to height, 45.8% being considered ideal. Divide your waist by your height in inches for your number.
So, my point here today is instead of being on a weight loss plan, from now on, tell everyone you’re on a Circumference Reduction and Proportioning Plan! And focus on losing mass [circumference] and developing good ratios [proportions] ;). The scale will take care of itself, I promise!
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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.
Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.
Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.
We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.
If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.
***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate
!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!
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What equipment will you need today…Bench and Dumbbells
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CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.
***If you are short on time skip cardio warm up and go to the body movement warm up immediately.
BODY MOVEMENT WARM UP – Keep a moderate and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.
Start your timer [recommend a talking timer] and switch movements at suggested time intervals.
- 0 – 1:00 – Jumping Jacks
- 1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
- 1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
- 2:01 - 2:30 - High Knees jog in place.
- 2:31 - 3:00 - Butt Kicks jog in place.
- 3:01 - 3:30 - Spiderman Push Up.
- 3:31 - 4:00 - Downward Dog to Cobra.
- 4:01 - 4:30 - Alternating Lunge with over head arm stretch.
- 4:31 - 5:00 - High Knees w/Arm Circles.
Keep your timer running and start the first exercise at the 6 minute mark. The first circuit is timed exactly with rest breaks included. If you need to take longer rest time, stick to the minute on each exercise for maximum repetitions, rest in the minute as needed, but start again quickly. For additional circuits stick to the 60 second sets and 30-60 second rest between sets.
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THE WORKOUT...
-Muscle Group---Legs -
- Complete all exercises as a circuit. Do exercise #1 then move to #2 and so on.
- Each set is for 60 seconds and max reps, unless otherwise stated.
- Beginners complete 1 set, should take less than 30 minutes.
- Intermediate & Advanced complete 2-4 sets, should take less than 1 hour.
- Keep rest time at 30-60 seconds between sets.
6:00 - 7:00 Step Ups, left leg
7:30 - 8:30 Step Ups, right leg
STEP UPS – Place a bench, chair or sturdy object in front of you. Step up and back down using the same leg. EASY TIP: Alternate legs. MORE DIFFICULT: Hold on to dumbbells.
8:31 -8:59 Rest/Hydrate
9:00 – 10:00 Single Stiff Leg Deadlift, left leg
10:30 -11:30 Single Stiff Leg Deadlift, right leg
SINGLE LEG DEADLIFT – Stand feet together and bend forward at the waist raising one leg straight to your rear forming a T with your body, then return back to standing and repeat with same leg. Do a set for each leg. To add difficulty hold on to dumbbells.
11:31 – 11:59 Rest Hydrate
12:00 – 13:00 Side Lunges, left
13:30 – 14:30 Side Lunges, right
SIDE LUNGE – Step to the side getting as low as possible. Complete set with same leg. EASY TIP: Alternate legs. ADD DIFFICULTY: Hold on to dumbbells.
14:31 – 14:59 Rest/Hydrate
15:00 -16:00 Bench Glute Bridge
BENCH GLUTE BRIDGE – Lay on your back with your heels up on a bench or chair. Squeeze your butt and lift your hips off the floor, up onto your shoulders, as high as you can. Squeeze your butt HARD for a 3 count at the top. Lower back down and repeat.
16:01 – 16:29 Rest/Hydrate
=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=
Super job!!! Hydrate and Stretch
See you tomorrow 
