Welcome to Week 11
While I was flying this past weekend I did a lot of research. I finally had time to sit and read through Women's Heath and Fitness Magazine cover to cover. I got a lot of good ideas for new moves and read some new interesting research....
Lose Fast, Make it Last?
The old adage "slow and steady wins the race" may not apply to weight loss like we once believed. Studies are now showing losing a few pounds quickly leads to higher success rate and without a higher likely hood of regaining the weight (like we once thought). First, quick rewards are a strong motivator to keep at it. Also, quick change requires a very structured meal plan and exercise plan, which in many cases is easier to follow because its laid out in front of you. Need a plan? I can help!
You are REALLY stronger than you think! Now the research supports what I've been saying!
In a recent study at Edinburgh University, participates performed four sessions, each consisting of 10 six-second cycle sprints, resting for a self-selected length of time between each. During the fifth recovery period the rest was reduced without the subject knowing by 10 percent. However, they were able to push just as hard!
Push yourself harder than you think you can go, commit to doing 10 percent more: 10 percent more reps, 10 percent more time, 10 percent more weight. As always, back off if your form suffers or you feel pain.
I would like you to help me choose the workouts for the next favorites week. Therefore, I'm going to include a poll at the bottom of each "Weekly Workout" post on the blog. Please vote for your favorites each week and help me choose the workouts for our next Favorites Week!
This Week's Workouts
Finally, below are this week's workouts. #22 is a full body Tabata circuit. It's one of our LRWOC standard workouts, but I found a few new moves I'm excited to try out here! #23 is a 4-3-2-1 style circuit: starting with some heart racing moves, then to the lower body, then upper body, finishing with some core. #24 super-sets exercises using the same muscle group, combining strength and power. I made a few adjustments to the one like this from a couple of weeks ago. It think you'll like it. Keep an eye on the blog and Facebook for the videos this week.
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