Good Morning! Since I haven’t been posting regularly I haven’t really made time to give you any updates on my workout routine lately. I know most of you read the blog for baby pictures and food ideas but I am sure some of you like to get new workout ideas for yourself too. So here is what I have been doing lately.
Over the last month I have been doing the New Rules of Lifting for Women workout routine.
I read this book in June and started working on phase one towards the end of July. July was a crazy month for us so it was hard to get in a regular routine of lifting weights (since obviously you need a gym) so once August came around it was easier to develop a routine of lifting and cardio and stick with it.
The book lays out a very detailed workout plan that lasts I believe about six months. I am almost don’t with phase one which can last up to 8 weeks. The author suggests lifting weights 2-3 times per week. (Always putting a rest day or cardio day in between lifting days) I would prefer to lift three days a week but right now that hasn’t fit well into my schedule so I have been doing two days of lifting and two days of cardio per week. The goal of the book is to explain the importance of strength training for women and the author does an amazing job at this. There are things in the book that seem controversial to some (he down plays the importance of cardio workouts) but the more I strength train and the more I watch men in the gym who do zero cardi and only lift weights the more I am believing what he says.
So basically to sum it all up he says women should lift weights, like lots of weight. Not just 5-10 pounds of weight to do a zillion reps of bicep curls and shoulder presses. He stresses the importance of increasing weight and decreasing reps and lays it out very nicely in the workout plan.
Even thought I haven’t finished stage 1 I only have 3 more workouts until I have completed it and I am really enjoying the workouts and the results. I forgot to do measurements at the beginning of stage 1 but I have done them a few times in the last year so I have a good idea of where I was. I plan to do measurements and pictures for the next stage so I can keep better track. I definitely know that I am getting stronger and I love being able to see definition in my arms and back!
Here is a recap of the exercises from this stage and the weights I started at (doing 2 sets of 15 reps each) and the weights I am using now (doing 2 sets of 10 reps each). (I am not listing all of the exercises such as push ups and ab exercises but each workout includes ab exercises as well):
Squats: 15 reps: 115 pounds 10 reps: 160 pounds
Rows: 15 reps: 80 lbs. 10 reps: 100 lbs.
Step Ups: 15 reps (each leg): 40 lbs. (20 in each hand.) 10 reps: 50 lbs. (25 in each hand) with step ups I started out using 5 risers and a step and now I am doing six risers under the step
Deadlifts: 15 reps: 40 pounds 10 reps: 90 pounds
Shoulder press: 15 reps: 30 lbs. 10 reps: 50 lbs.
Lat Pull down: 15 reps: 80 lbs. 10 reps: 95 lbs.
Lunges: 15 reps each leg: 40 lbs. (20 each hand) 10 reps: 50 lbs (25 each hand)
On days that I lift I warm up with 15-20 minutes of cardio on the elliptical or walking on treadmill and normally end with 10 minutes of light cardio.
If you are a lady and are struggling with losing weight or would just like to change up your routine I would highly recommend reading this book and doing the routines.
Question of the day: What is your favorite form of working out?