In a Time Crunch?? Have You Ever Considered 30 Minute Workouts?

There are days when I just don't have 1 - 2 hours to give to my workouts. Now, I don't intentionally spend that much time working out but time just slips away from me. I find that I am at my most peaceful moments when I am working out. However, with family, work, and just life in general, time is of the essence.

We all know that I will NEVER stop working out because if I did, what would become of the SkinnyFatGymRat?!? *Gasp*Therefore, on days when my time is limited I am going to restrict myself to a 30 minute workout. Many health professionals recommend that the average adult should exercise a minimum of 30 minutes per day. On it's face, a 30 minute workout may not seem like enough. However, you get out of a workout what you put into it...with that said a 30 minute easy walk or a weak strength training session isn't going to cut it. You have to maximize your workout due to the limited time.

During my 30 minute workouts I like to combine cardio and full body strength training, typically circuit training.Each circuit is completed 3 times. A circuit is when several exercises are completed back to back with no or very little rest in between exercises. The intensity of my circuit is high and I perform moderate reps (12-15) of each exercise. Some exercises that are included in my 30 minute workouts are: jump rope, box jumps, push ups, bicep curls, rows, jumping jacks, step ups, and bicycle crunches. The trick for me is to keep a variety of exercises to choose from. It prevents the routines from getting boring. Write down the ones that work for you and put them in a book for future use.

If developing your own routines isn't something that you want to do, you can always just do a google search of 30 minute workouts. Why reinvent the wheel, right?? Here are a couple of links for effective 30 minute workouts.

• This site provides workouts for novice, intermediate, and advance levels of fitness: http://www.sparkpeople.com/resource/thirty_minute_workout.asp





• Read this site thoroughly it provides some good information about an effective 30 minute workout:http://http//www.webmd.com/fitness-exercise/features/fitness-blitz-the-30-minute-workout

Also, some ketltebell workouts tend to be on the shorter side. See this previous post for some ideas regarding kettlebell routines http://http//mahoganystrengthspeaks.blogspot.com/2010/08/ketlebell-workouts-are-truth.html

Remember that you can always modify your workout to match your fitness level so don't be intimidated by exercises that seem too difficult or unfamiliar. If the exercise is unfamiliar "Google" it. My advice is to try to fit a workout in whenever you can because your body and your clothes will thank you for it. Peace!

Kettlebell Workouts Are the TRUTH!!

In an attempt to incorporate more strength training into my workouts, outside of what I do for Bootcamp, I've been collecting various toning exercises from fitness magazines. I store them in a binder for reference. One workout that I found is the kettlebell workout. For the longest time I was saying "kettleball" instead of "kettlebell" but whatever. Some say "tomatoe" some say "tomato". No one ever corrected me either...go figure. Anyway, I always see people working out with these weights and I made sure that I stayed very far away. I actually thought it was a silly looking workout. All the grunting and thrusting with the kettlebell...something about them just seemed unnatural. They were intimidating, maybe not so much the actual weight but the exercises that people did with them.

The kettlebell is a cast iron weight that first gained popularity in Russia years ago. Note their odd shape in the above picture. I thought they were called kettlebells because they are kind of shaped like a tea kettle...I have no clue if this is true or not. I read that the Russian Military uses kettlebells for conditioning and don't test pushups, as many American armed forces do, but instead do a kettlebell snatch test. There's a fun fact you won't find on Jeopardy. Kettlebells weigh anywhere from five pounds to 175 pounds. Could you imagine someone lifting a 175lb kettlebell?!?!? Insane to to say the least. The weight in the kettlebell is unevenly distributed which forces your "stabilizer muscles to work harder". Typically, kettlebells are used in swinging movements or push and pull movements. The push and pull movements are similar to what you would do with free weights.

Benefits of the Kettlebell
There are many great benefits to kettlebell training. It provides a nice lean, toned physique without looking bulky. Kettlebell exercises will reduce body fat, tone your upper and lower body, improve your core stability, improve balance and coordination, and increase bone density. Overall, the kettleball is great for a full body conditioning and is a major calorie scorcher.

My Kettlebell Experience
Women's Health Magazine has a great kettlebell workout in it's September 2010 issue (page 49). It's the one with Brooklyn Decker on the cover. I have no idea who she is but it's just a reference point for you folks. My plan for today was to work the kettlebell routine, some ab exercises, and 2o minutes of cardio to end it all. I stuck to this routine and it was quite the workout. The kettlebell was definitely a full body workout. The routine is geared toward working your shoulders, back, core, butt, and arms.

There were eight exercises to be completed in 2 - 3 circuits. A circuit is continuous groups of exercises done without any rest or very minimal rest. The reps required ranged from low to high. A rep is how many times you complete an exercise in a set. Here's the list of exercises to complete one circuit for the kettlebell routine:

• Around the Body Pass
• Bent Row
• Dead Lift
• Figure 8
• Half Get-up
• Swing
• Front Squat
• Windmill

To get a full description with illustrations of how each exercise is done visit www.womenshealthmag.com/fitness/kettlebell-workout. I attempted to write out a description of each but opted against it; Ididn't want to risk confusing you b/c I was confusing myself. I completed three circuits with all eight exercises. I rested for one minute between circuits. I broke a mean sweat!! My thighs are burning right now from all those squats. FIYAHHHH!!! I didn't grunt but I did thrust a little, sexy right?? yeah right!!...LOL. Remember that you can modify any workout to fit your needs. Cut the amount of exercises in half to start with and then add on when you're ready.

Form is extremely important when working with the kettlebell. You don't want to injure yourself!! I practiced the exercises without the bell first to make sure that I understood how the move is supposed to be performed. I still need more practice to perfect my form but I'm at least comfortable with it.
This is definitely something that I will keep in my bag of tricks as I work towards a leaner physique. Here are some other websites that will get you acquainted with that wonderful cast-iron sculpting machine, better known as the kettlebell:
http://www.kettle-bells.com/kettlebells-faq.html

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222

Just type "kettlbell routines" in your google or bing search and there is a wealth of information. Don't be scared of the kettlebell...like Nike says "Just Do It"!
PE@CE!!!

Video Workouts

Video workouts are definitely not my cup of tea, however, they are a great starting point. Especially for people who are just starting to develop their fitness routine and aren't quite comfortable working out at the gym yet. After I had my daughter my fitness level was pretty low. I went to the gym frequently but some days I couldn't make it. Either my daughter was too fussy, she needed to eat, or she was napping. Plus, on occasion I was just too lazy. My last resort was the workout video. Ever since the days of Billy Blanks and Tae Bo I swore off the workout video. Something about standing in front of the T.V. jumping around to techno beats just didn't sit right with me. But after putting on 50 plus pounds during my pregnancy something was better than nothing at all. That mess you read about dropping 20lbs right after you give birth is a load of crap. At least in my case it was but anyway I digress.

My first video was Leslie Sansone's Walking Away the Pounds: 5 Day Fit Walk...LOVED IT!!! This is an indoor walking system. Anyone who knows me knows that I love my cardio workouts. This was a great beginner's cardio DVD. There are five 30 minute walking workouts. There is even a kick and walk segment. The workouts are designed so that the user can do one each day and they progressively get more difficult as the week goes on. I'm not sure what the distance is on these workouts. What I do know is that I broke a mean sweat. You determine your level of intensity while using the program, which is another great aspect of using this DVD.

I've also used some of the Pilate's and Yoga DVDs. I'm not really a fan of either. However, I'm not a huge yoga person anyway. If I do yoga or Pilates I prefer the "live" version.

If you don't want to purchase any DVDs, you can always use the workouts ON DEMAND. For some of you who may be unfamiliar with the ON DEMAND option, let me explain. Your cable or satellite service typically offers free programing such as movies, music, and fitness programs. On Verizon or Comcast you can usually find the exercise programs under the "Free" option, then go to "health & fitness" and select exercise TV.

My absolute favorite workouts are the Jillian Michaels workouts. Burn baby, burn!!! These workouts will have you sweating like you stole something. My go to ON DEMAND choices were Jill's (yeah we're on a first name basis...LOL) 30 Day Shred and her Glutes, Arms, and Legs workouts. Please be aware that the cable companies switch out the workouts every 30 days. There is a plethora of choices ON DEMAND...dancing, kickboxing, yoga, pilates, you name it's there.

Overall, I have learned not to downplay the workout video. As with any workout you get out what you put in. Therefore, you can't just do a a little two step to your favorite aerobics step video and expect to drop pants or dress sizes. Try videos that really push you out of your comfort level. Once those videos become too easy step it up a notch. Eventually, you will be leaving those workout videos in the dust.

If you have any favorites please feel free to list them in the comment section. I'd love to try them out. PEACE

Bodybuilders Aren't the Only Ones Who Need Protein

Every time you engage in an intense workout, you are tearing down your muscles at a microscopic level and creating tiny little tears. Your muscles depend on YOU to feed them high quality protein to do the healing, repairing and rebuilding of those muscles to create MORE muscle. The benefit goes beyond muscles; protein also dulls hunger and can help prevent obesity, diabetes, and heart disease. Most people do not consume enough protein. To keep it simple, you should shoot for 100 grams of protein a day. That means each meal and snack, (5 per day), should have 20 grams of protein. That's why some people do not see the numbers on the scale that they want even though they are working out; it's because you are replacing FAT tissue with lean muscle mass, which weighs more. This will have the result of actually increasing your metabolic fitness, so if you find you are getting hungrier as you continue on your weight loss journey don't hesitate to eat accordingly. Plus keep in mind that timing is everything. Think about when you probably consume the most protein…..At dinner, right? That means you could be fueling your muscles for only a few hours a day, and breaking down muscle the rest of the time. Instead, you should spread out your protein intake so with patience and perseverance, you can create a FIT, STRONG, CALORIE BURNING machine!

Below are some excellent sources of protein. ENJOY!!!

Fish and seafood: High in protein and also low in fat.

White-Meat Poultry: The white meat is a better source of lean protein and is lower in fat than dark meat. Also, avoid the skin. It is high in saturated fat. You can purchase skinless chicken breast or you can remove the skin prior to cooking.

Milk, Cheese, and Yogurt: Great source of protein and calcium. Calcium is beneficial in preventing osteoporosis and keeping teeth and bones healthy.

Eggs: Eggs are one of the least expensive forms of protein.

Beans: One-half cup of beans contains has much protein as three ounces of broiled steak. In addition, beans are high in fiber. Fiber allows you to feel fuller for longer periods of time. However, don’t go over board because we all know the song “beans, beans the magical fruit , the more you eat the more…” well you know the rest…LOL

Soy

Lean Beef: Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

High Protein Post-Workout Recovery Drinks: Whey and soy protein powder supplements are great sources of protein. Recent studies, show that whey protein reaches the muscles quicker than soy protein. Therefore, it may be the better choice.

Plyometrics...PlyometWHAT?!?!

Some of you may be familiar with this term plyometrics and many of you may not be. Allow me to give you the clinical definiton of plyometrics before I continue.

Plyometrics: Any exercise in which muscles are repeatedly and rapidly stretched ("loaded") and then contracted (as in jumping high off the ground or in push-ups with a clap between them). The aim of plyometrics is to improve muscle power. (Medicinenet.com)

Women's Health Magazine published an article about Plyometrics in their July/August issue. The article caught my attention because two days out of the week I take a Bootcamp class at my local gym. What's that you ask, who would endure such physical pain on purpose??? Ahhh, that would be me...LOL. Anyway, many of the exercises that we do during this class are plyometric exercises. I normally just categorized the class as torture but after reading this article I now have a name to call this torture.

During the class we do a number of hop squats, wall jumps, burpies, push-ups, etc. You name it we do it. According to the Women's Health Article, one of the benefits of these types of exercises is that they build lean muscle mass. Also, you can possibly see results from your workouts much sooner than a regular workout of cardio and/or strength training.

Personally, I have noticed a difference since I've started taking Bootcamp. I am definitely more fit. By fit I mean I don't tire out as quickly anymore during class. I can do many more push ups, sit ups, bicep curls, etc. before becoming fatigued. I've also dropped a few inches, so I'm definitely willing to endure the pain for the great results.

Okay, so you don't have a Bootcamp class at your gym or anything similar...we can fix that. You don't need it. You can still incorporate plyometric exercises into your workout routine. Try doing a circuit of plyometric exercises. A circuit is when you complete various exercises back to back without any rest. You rest in between circuits for 30-60 seconds.

Try these the next time you workout:

1. Hop Squats: start in the squat position, then jump into the air with arms extended up wards (repeat for 12-15 reps)
2. Box Jumps: find a stable object (stool, bench, something similar) that is at least 2ft tall. Jump onto that object with feet landing flat. (repeat for 12-15 reps)
3. Wall Jumps: stand in front of a wall and with hands extended upwards, complete a vertical jump touching the wall with each jump. (repeat 12-15 reps)
4. Jumping Jacks: I think everyone knows how to do these so I will refrain from explaining.

Also, here's a link with many more plyometric exercises for your upper and lower body, complete with animation. Some people are more visual than others.

http://www.sport-fitness-advisor.com/plyometric-training.html

Just click on the hyperlinks within the page to view the exercises. Until next time...PEACE!

Man Cannot Live on Bread Alone...

So I learned throughout the years of trying to lose and maintain my weight loss, that simply changing my eating habits isn't enough. Sure the weight will come off initially, but it doesn't stay off. The moment I bite into that delicious meaty, cheesy, breadlike dish (ooohh I'm salivating over here) I'm at risk of not fitting into my favorite pair of jeans. Ohhh nooooo!!! Okay, maybe not that extreme. Now, of course a person's weight can fluctuate a few pounds throughout the day. However, if you expect to maintain a healthy weight loss you MUST incorporate exercise. At least 30 minutes a session, 4 times a week should do the job.

The benefits of combining a balanced diet and exercise:

1. Reduces the risk of diabetes, osteoporosis, cancer, and heart disease



2. Increased energy



3. Known to be a mood booster



4. Reduced body fat



5. Long lasting weight loss results



6. Plus, you'll look better in your clothes. Whether you're a man or woman we all want to look good in our clothes. Can I get an Amen?!?!

Maybe even better sex...LOL...You know for the endurance...

There are many more benefits that I could list but this is a blog not a journal entry so I chose the best ones.

If you're intimidated by the idea of working out, simply start with baby steps. You can increase the intensity and duration of your workouts as time goes on. Maybe a light jog or brisk 30 minute walk during your lunch break for cardio. Perhaps you can take a class at the gym. Classes are always a good option because the instructor tells you what to do so you don't have to worry about developing your own routine.

What's that you say...you can't afford the gym or can't make to the gym. Check out these websites. They give you ideas for workouts that you can do at home with or without equipment.

http://www.topendsports.com/fitness/home.htm

http://health.msn.com/weight-loss/slideshow.aspx?cp-documentid=100230172&imageindex=1&q=Pushups

http://www.womenshealthmag.com/fitness/wraparound-ankle-touch?workout=6218

When I started to seriously workout a few years ago, I took baby steps as well. Initially I started out with a light jog on the treadmill at a low speed. In my mind I was Jackie Joyner Kersey. Now lets fast forward a few years and I've run a couple of races and I'm training for my first half marathon...not so bad for this SkinnyFatGymRat.

Remember you get out of your workout what you put into it, so GO HARD OR GO HOME!

;-)

The "Why" of It All...

You may be wondering why this blog site is titled "Diary of a Skinny Fat Gym Rat", well you'd like to hear the story, here it goes...

As some of you may know I am an avid gym goer. I eat, sleep, and dream about the gym. If I can't make it to the gym for whatever reason, I think of ways to make that session up. I guess you can say it can be a bit like an episode of A&E's Obsessed, maybe not that bad. Hence the "gym rat" portion of the title. Now for the other. "Skinny Fat" was a term coined by a not so skinny personal trainer at the gym I attend. I approached this personal trainer about receiving demo training on the TRX equipment. The demos are opportunities for the trainer to get your info and sell you on some personal training sessions. So, like a sucker I gave this lady my information, knowing good and well that I had no desire to get trained by this not so skinny (or fit) personal trainer. Fastforward a few days...I'm sitting in the office with this trainer and she's jotting down information that I've selectively given her. She starts explaining that she used to be in great shape but due to a thyroid problem, which I later discovered was questionable, she's now pleasantly plump. The trainer begins to show me pictures of her former slimmer self as if to prove more to herself than to me that she was really once skinny and in shape. As I let out giggles in my mind about this whole situation, she says to me "let's check your body fat percentage, you may be one of those skinny fat girls." She must have seen the confusion in my eyes regarding the term "skinny fat", so she then says to me "you know skinny fat, you look skinny on the outside but your body fat percentage is on the high side." In my mind I was thinking "well you're clearly fat fat (not that there's anything wrong with being overweight, but I became slightly defensive), but whatever, let's get this show on the road. As it turns out my body fat was within normal limits for my age, so take that "fat fat" trainer (once again, just a little defensive). And that is how I got the title for this blog.

Needless to say, I denied this trainer's services, partially due to the cost but mostly due to the fact that she clearly she didn't live by the workouts she was trying to get me to pay my hard earned money for. Every now and again I will see her in the gym and she will try and sell herself or some other program to me. I just kindly decline her requests and keep it moving. Now, my husband and I always get a good laugh about me being called "skinny fat".

I hope that you are inspired and enlightened by this blog. I want to share with you what I've learned about fitness and how it has affected my life. Maybe you can use some of my ramblings to either begin a healthier life or use it as motivation to stay healthy.

Please check back every Sunday for my nutritional tidbits. PEACE!