Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.
Natural Weight Loss
Turn On Your TV
Step Two: Turn On Your TV
These exercises are supposed to be done while you’re watching your favorite program.
Rather than making extra time to exercise, why not squeeze in a workout when you’re doing something you enjoy?
What’s more, the commercials built into these shows are perfect timers for switching from aerobics to strength training and back again.
A typical 30-minute sitcom is divided into segments of two 11-minute segments of programming and three 3-minute segments of commercials.
You can use these segments as timers to tell you when to switch from aerobic to weight training.
At the end of the show, you’ll have done about 20 minutes of aerobic training and about 10 minutes of strength training or 10 minutes of stretching.
Once your dumbbells (or towel) are in front of you, you’re ready to begin at the start of your TV program.
During the two 11-minute segments of your aerobic training, you’ll be marching in place.
We want to give you an easy activity you can do without distracting yourself too much from your show.
You can increase the intensity of your marching by either increasing your speed or lifting your knees higher.
Alternatively, you can use a step platform to step up on and then step down from during your marching.
During commercial breaks, you’ll be doing your strength-training exercises (or towel stretching on alternate days).
The goal of strength training is to exercise a particular muscle group to exhaustion, but not to a level of overexertion leaving your muscles sore the next day.
We recommend using a slow rise with weights to contract the muscle and a slow lowering of the weights to relax and elongate the muscle.
We want you to take 6 seconds to raise the weight for the contract phase, 2 seconds to hold it at the top, and 6 seconds to lower the weight for the relaxation phase.
One complete lifting and lowering of the weights counts as a repetition.
Since each repetition should take about 15 seconds, it’ll take about 2 minutes to complete 8 repetitions of one exercise.
You should do 2 exercises during each commercial break and finish the second exercise to completion even if the show comes back on.
You can then resume the aerobic activity of marching in place or stepping up and down on a box.
Aim for 2-3 upper-body and 2-3 lower-body exercises in each strength-training session.
The form of slow repetitions used in the strength-training exercises not only makes you focus on the muscle group of interest and use correct form, but also forces you to lift a lot less weight than you normally would on faster repetitions.
All of this will help prevent injury.
Here’s how to do a correct repetition.
First, you need to focus on breathing.
Correct breathing is vital when you lift weights, since it ensures adequate oxygen is getting to your muscles as they exert themselves.
Before you begin each repetition, inhale deeply.
Now exhale as you slowly lift the weight for a count of 6.
Hold the weights for 2 seconds, breathing normally.
(Don’t hold your breath!)
Exhale just before you begin to lower the weight.
Lower the weights slowly on a count of 6, inhaling deeply.
Hold the weight at the beginning position, breathing normally, for 2 seconds.
Inhale deeply again, and repeat the exercise again until you’ve done 8 repetitions.
Here’s a helpful hint: you know you’re reaching fatigue when you find yourself taking short, shallow breaths to complete the lifting phase of your final repetition.
If you can get through the 8 repetitions without using short breaths, you need to increase your weight.
Come join us on our natural weight loss journey! We’d love to have you along!
Have an awesome day!
(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)
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