Did you do your exercises today? Go view the Week 2 video and do the exercises (You can also choose to do Week 1 exercises instead). New workout tomorrow!

Breakfast: coffee with butter. Snack: G3 (Nuskin/Pharmanex: juice with gac fruit),ham & cheese, coffee with butter. Lunch: salami, cheese, apples, egg, almonds. Dinner: steak, cottage cheese veggies. Late: 1 beer. Lots and lots of water.

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Be sure to read this entire post for information.

This week, I want to focus on functional fitness. One of my favorite functional exercises is the sit up. No, it is TOTALLY functional, as I explain in the video. It’s not crunches and not about getting six pack abs. It’s about being strong! It’s about getting yourself off the floor and not getting stuck. If you do sit ups regularly, you’ll never be in one of those “I’ve fallen and I can’t get up” ads.

Warnings and Modifications

If you have an issue with lower back pain, use a small pillow or rolled up towel under the lumbar (lower) region of your back. Also, doing the sit ups on carpet or a mat will save your tailbone from some pressure. If you start to feel bruising or burning in the tailbone area, I suggest you stop. You may be able to finish, but that kind of pain usually worsens after you’re done. Try 50 or even 25 each day and work up.

If you find this exercise too painful for whatever reason, go back to the burpees! No, I don’t mean that as a punishment. Burpess are a functional exercise, as well. Just more intense. My goal is to offer very simple workouts that you can do anywhere. Pick one and GO!

 

 

Did you do your exercises today? Go view the Week 2 video and do the exercises (You can also choose to do Week 1 exercises instead).

Breakfast: coffee with butter, G3 (Nuskin/Pharmanex: juice with gac fruit). Snack: coffee with butter, sausage, green beans. Lunch: steak, oranges, coffee with cream Zombie Dice with my son. Snack: chocolate bunny. Snack: coffee with cream. Dinner: bacon hamburger, mixed vegetables with cheese. Lots and lots of water.

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First of all…did you do your exercises today? Go view the Week 2 video and do the exercises (You can also choose to do Week 1 exercises instead).

Another busy day meant I ate what was around. So, finished off the bacon from breakfast for dinner BECAUSE NO ONE IN MY HOUSE ATE IT. Yes, exactly…what’s wrong with my family that they would leave bacon around all day? Then a late night with friends at Perkins meant cup after cup of coffee and a little weakness when the waiter forced me to eat à la mode.

Breakfast: bacon, coffee with butter. Snack: cottage cheese, banana,  G3 (Nuskin/Pharmanex: juice with gac fruit). Lunch: coffee with cream, deviled eggs. Dinner: bacon, cheesy mixed vegetables, oranges, coffee with cream. Late: whole pot of coffee and a slice of apple pie. Lots and lots of water.

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Be sure to read this entire post for information and warnings. The video demonstrating the exercises is at the bottom.

HIIT

This week we’re doing a high intensity interval routine (HIIT). Or you can choose Tabata. You may have heard of Tabata. You probably heard wrong. If you’re doing a 20-30 minute “Tabata”, it’s not Tabata. Tabata is a very specific routine of HIIT that lasts 4 minutes. Sound easy? Then you have no idea.

HIIT is all about two things: your effort and limited recovery between intense exercise. This is one interval (exercise-rest). We’ll be doing 8 intervals, but they’ll be of different duration depending on the level you choose.

I’ll demo the exercises for HIIT or a “Modified Tabata”. For those of you who feel ready for intensity, I’ll demo a Tabata exercises. I won’t demo the whole workout to keep the video short.

For this routine you will absolutely need a timer. Have some kind of alarm you can set to go off at the intervals listed. No, you can’t just watch the second hand of a clock. Seconds will stray and you’ll lose track (likely on purpose because you need a few more seconds…). You can find free timer app for your smartphone, get a kitchen timer, or have a friend sit and watch you sweat for 7-15 minutes.

Which Workout Should You Do?

You can work long or you can work hard, and one precludes the other. If you finish the 4 minute workout above and feel ready for a second, then you’re not working intensely enough and you are NOT getting the benefits described. But that’s all right. All that means is, you must do the longer workout next time.

Whichever workout you choose, since it’s HIIT, you must push yourself to exhaustion. Practice. Have a friend join you who can keep you focused and motivated. If you find you can’t get to that level, you can do the routines at a moderate pace — but you MUST lengthen them. Repeat the sets for as much as 30-45 minutes.

Before you begin, please consider the warnings below.

Cautions About HIIT

  • The more intense the HIIT, the better conditioned you should already be. The intensity accumulates, peaking near the end. It’s easy for the intensity to become too challenging if you’re not used to this type of training. Your heart rate will likely reach the 80-90% level near the 6th interval. Don’t push past that if you feel pain or can’t catch your breath (being “out-of-breath” is not the same thing. You WILL be out-of-breath).
  • There is always a greater risk of injury when you’re doing high-impact, high-intensity exercise. Minimize that risk by ensuring you’re fit enough for this type of training. Work your way up to the intensity and duration. And warm up.
  • Fatigue will make your form suffer. Focus is required. Leave your ego at the door. If you have to slow down, DO IT. If you have to do a less intense exercise, DO IT.
  • NO HIIT for you if you’re pregnant.

 

1. HIIT – Level 1 (15 minutes)

3 minute warm up (see the video from week 1 for the warm up choices)
Do each exercise below for 30 seconds followed by 60 seconds of rest. Be exact.

High knees
Squat jump
Push up
Mountain climbers
Repeat the above set a second time for a total of 8 exercise intervals.
Cool down with walking and stretching.

2. HIIT – Level 2 (11 minutes)

3 minute warm up (see the video from week 1 for the warm up choices)
Do each exercise below for 30 seconds followed by 30 seconds of rest. Be exact.

High knees
Squat jump
Push up
Mountain climbers
Repeat the above set a second time for a total of 8 exercise intervals.
Cool down with walking and stretching.

3. HIIT – Level 3 (7 minutes) Tabata

3 minute warm up (see the video from week 1 for the warm up choices)
Do each exercise below for 20 seconds followed by 10 seconds of rest. Be exact.

Box jumps ( if you don’t have a bench or box, do mountain climbers instead)
Suicide runs
Repeat the above set four times for a total of 8 exercise intervals.
Cool down with walking and stretching.

Why HIIT?

HIIT exercise works your anaerobic capacity. What that means is you’re starving your muscles of oxygen — they can’t recover to full capacity before you engage them again. This makes your heart and hormones work harder to recover even AFTER you’re done exercising for hours. HIIT has many benefits beyond the more common moderate training routines. The benefits have been well-documented through many scientific studies.

So, despite the shorter duration, the intensity does things for your fitness and weight loss that things like aerobics classes, cycling, and distance running cannot do. I won’t elaborate here because there are MANY places on the web with this information. The American Council on Exercise has a nice study that shows the benefits, although theirs is a “modified tabata”.