Let’s face it when we hit certain ages in our lives the weight that used to melt off as teens and twenties doesn’t budge as easily after 30 and on.
I’ve never been a “skinny” person I’ve always had thighs, hips and boobs. My weight has fluctuated my whole life, I’ve never been severely overweight but I have been at the top an a little over my weight index according to the national standard.
With age our metabolism decreases so the walk to the train and climb up the stairs daily doesn’t burn the calories like it used to, that’s when it’s time to cue the exercise. Ugh. I am not a fan of the gym but it’s become a habit so I’m there 3-4 times a week until the first hint of warm weather I take it outside as much as possible and I’ve found I’ve been able to burn more fat with outdoor activities, taking a run or bike ride. I try to keep my workouts precise and target certain muscle groups increasing my the amount of weight and reps to get the most out of my time in the gym, which is usually an hour or hour and a half tops. Sometimes the motivation is not there but I’ll put on a hot playlist, push through and feel better afterwards.
As I’ve gotten older I’ve found that fat likes to settle into particular places. The not so sweet muffin top waist, thighs and the chicken wings on the back of the arm. I remember an episode of Oprah where she flapped this part of her arms saying this is what happens when you get older. I watched in horror thinking this is what I have to look forward too, sprouting wings!!! Our bodies can be so cruel or are we cruel to our bodies. I’m grateful she was so honest because there are a lot of things that happen to our bodies as we age that people don’t talk about. I wanted to do what I could prevent the wings. Our bodies will sag but they don’t have to flap.
As much as we exercise we also have to mind our diets. Why didn’t someone tell us as kids that it wouldn’t be so easy to shed pounds!!! Any diet is tough for me, I love food, I love wine, cocktails and dessert. I will never pass up dessert; if we walk past any place selling baked goods, I’m getting something but I do try to limit that to the weekend. I try to make dinner at home at least 3-4 times a week and take lunch everyday, which is what saves me mountains of calories. It’s so easy to grab some fast food after the gym or after work but I’ve put together some meals that I can throw together pretty quickly so it’s not too much of a hassle. You can check out my post about a quick healthy salmon dish here http://realwomentalk2.com/kitchen-dash-make-it-and-make-it-fast/
For me when it comes to working out it’s a combination of things and feelings that motivate me. Here are some of my mantras for working out and pushing myself a little harder.
This will feel great afterwards
I can do this there are people out there who physically can’t. NO EXCUSES
Ok if I can just make it through the chorus of this song as fast as humanly possible
I feel stronger
Here’s a sampling of my workout hopefully it will motivate you or help you if you have always been afraid to use weights. Try it or make your own. I will throw in new exercises if I find something interesting in Shape magazine, My Fitness Pall an even Instagram!
Leg lifts seated – 70-75lbs 10 reps 10 sets
Leg curls – 55lbs 10 reps 10 sets or 10 reps 3 sets with walking squats mixed in 3 sets across the room.
Leg Press -65lbs 15 reps 3 sets
Calf raises-110lbs 15 reps 3 sets.
Donkey Kicks and leg lifts – own body weight.
Mix in abs between each exercise
Abs – for each day at the gym
Bench curls – 25 reps 3 sets
Upright crunches, legs extended- 15 reps 3 sets
Oblique crunches, floor – 20 reps 3 sets
Shoulder Taps, plank position-15 reps 3 sets.
Side dips – 25lbs. 20 reps 3 sets
Lat Pulls – 60lbs. 15 reps 3 sets
Tricep Pulls (for the chicken wings) 30lbs – 15 reps 3 sets
Bicep curls – 40lbs. 10 reps 3 sets (I just increased the weight from 30 so these have been a struggle)
Flys – 10lbs. each hand. 15 reps 3 sets
Chest Press / Machine – 55lbs. 15 reps 3 sets
Back Row / Machine – 35lbs. 15 reps 3 sets
Push Ups w/ Arm Curls – 10lbs. 10 reps 2 sets (working my way up to 3 sets)
Cardio – 2 Days (usually Saturday and Sunday)
Stair Master (the one with real steps that you think will end your life!!)
15 minutes level 9, fat burner setting. This machine is the worst but you will see results.
Treadmill – 15mins. 30 sec intervals jog at 5.9 sprint 6.2 for 5mins, 30 sec intervals jog at 5.8 on an include working up to 3.5 speeds and levels may vary on the treadmill at your gym.
Running outside in the summer, melts pounds like butter.
Spin – don’t make me miss my spin class, currently addicted!
Jump rope – started doing this recently and noticed the difference in my abs and legs right away. I started out jumping through an entire song, which an average song is 3-4 minutes. Of course there are some times when I step on the rope or have to talk a small breather but I try not to stop for more than 30 seconds. I have worked my way to jumping to three songs. I jump a song and then do an AB or leg exercise then jump another song and repeat.
My workout schedule is Saturday and Sunday cardio – usually stair murderer and treadmill or stair murderer, some legs and some arms and jump rope.
Monday – Legs / Abs
Tuesday – off but will rotate with Monday in case a Happy Hour comes up.
Wednesday – Spin
Thursday – off
On my days off I try to do pushups in the morning or at night 3 sets of 15 reps. this little bit does make a difference and you will see results. You can increase, as it gets easier.
I will take bootcamps, dance classes, rowing classes to mix it up. There is a great app called Class Pass that allows you to go to different classes in your area and they have a great variety of classes.
Keep it interesting and fun, load up on the amazing playlists to get your body going and you will be surprised how quickly you can get through a workout. And don’t forget to stretch before and after your workouts!
What are some of your favorite workout moves or classes?
What are some songs that get your through your workout?
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