Thursday, May 2, 2013

Working Out the Lady Guns!

How to put together a work out- this is one of my most frequently asked questions. There's no short simple answer. Sorry. I know that's not what you wanted to hear. I can't say complete XYZ exercises and your arms will look like mine because I never complete the same work out twice. Unless, it's a class I take, ie RIPPED, or a DVD like Jillian's 6 Week Six Pack, however I do put together my own work outs. It's usually something I make up on a whim, what I feel like doing that day, but I usually follow a basic formula.

The biggest misconception about putting together a work out is that you can spot reduce fat aka lose weight and tone up without cardio. Newsflash: you can not spot reduce fat by lolly gagging in between weight machines, throwing in a few bicep curls, a tricep dip, ahhh and done. As if! You have to elevate your heart rate. To burn fat, you have to sweat. To lose weight you've got to do some cardio! If  you want drastic results, it's not going to be easy. It's going to be hard work, and it's absolutely worth it.

I get a lot of questions about how I burn so many calories. For lack of a better phrase, I work my ass off. I have a naturally fatty body type, I will always need to complete my cardio to maintain my shape. I sweat. I challenge myself. I push my limits. If you can talk while working out, you aren't working hard enough. Intense? Maybe. But guess what? It WORKS! If you're going to spend an hour at the gym, make it count!

All that said- if I'm going to just work arms, I'm going to need to complete about an hour of cardio work. I may divide it up 20 minutes running, 20 minute stair master, 20 minutes elliptical, some combination of those three etc. Other times I may run for an hour outside, then slang around some weights. It all depends on how I feel that day. If I divide up my cardio sections, after completing round one, I'll do one set of three exercises in a sub set of 15 and repeat the entire set 3 times. Return to cardio, and repeat. The following is an example:

20 Minute Run
15 Bicep Curls
15 Shoulder Press
15 Tricep Kick Backs
Repeat Twice

20 Minute Stair Master
Balance on Ball
15 Chest Press
15 Flys
15 Tricep Extensions
Repeat Twice

20 Minute Elliptical
15 Rows
15 Push Ups
15 Lateral Shoulder Raises
Repeat Twice

Don't be afraid to play around with different exercises and switch up your routines. Try new things, figure out what formula works for you! Working out should be FUN! Keep pushing and you'll see results!


Find me on FacebookBeachbodyPinterest, Instagram @ellenoelfitnessKeek, and My Fitness Pal!

Daily Motivator







10 comments:

  1. You make it seem so simple! :) Thanks!

    ReplyDelete
  2. I love all your tips totally trying this out soon!

    p.s. I tried replying to your comment yesterday and for some reason it said you were a no reply blogger and it wasn't hooked up to your email which i KNOW is not the case! How weird is that!?

    ReplyDelete
  3. Totally all about pick your hard!

    ReplyDelete
  4. Dang girl....you are a machine!!!! I don't think I could ever have guns like that!!! Impressive!!!

    ReplyDelete
  5. Yes ma'am...and I would love to have a workout sesh with you! I never know what strength moves to do without Jillian yapping in my ear! I always turn to cardio cause it's "quick and dirty"....ya know, break a sweat without having to think too much. I'll be paying more attention during 4Mchallenge to find some new moves!

    Great post!

    ReplyDelete
  6. I like the huge smile on your face every time you workout. It makes me want to workout.. to see myself so happy!

    ReplyDelete
  7. Erebody in the club showing there guns... Trying to do my best Latino girl rap. Everybody is showing off their guns and I'm loving the motivation. I have a request that my guns can look as awesome as yours. Lol. And miss e's too. Thks for the tips girl!!

    ReplyDelete