This week the group learned a different workout with the dumbbells. They’ve been doing the first workout for the last two weeks, so it was time to shake things up by changing the routine.
If you recall, the main benefit of using dumbbells is that they activate your core and stabilizer muscles much more than with machines. What we’re trying to accomplish this time, is to switch up the exercises to keep the body changing too.
When you do a routine for awhile it becomes, well… routine. Unfortunately, your body gets used to it, so it doesn’t have to work as hard to get the same job done. This is why people can walk or run for years and actually get fatter while doing it.
If you can already do it, your body has no reason to change. That’s why as soon as it starts getting easier you need to switch it up a little bit. It presents a new challenge to your muscles, and it’s also fresh and interesting for your mind.
We have a couple that does a lot of riding on their bike. They ride everywhere. They’ve even ridden across Indiana, but couldn’t lose the weight. But when they started cross-training in other areas, including weight lifting, they started losing weight again.
Don’t underestimate the power of lifting weights. I’m a big believer in getting out there and pounding the pavement, but weight training helps you accomplish some other things.
If the routine is done quickly enough (without rest in between), you can burn just as many calories as you would running—more than if you’re just walking.
When you tone up and add some muscle to your body, you also increase your metabolism. Muscle uses more energy even just hanging around than fat does. So adding more muscle makes you a fat burner all the time—not just when you’re lifting weights.
As you work out with weights, they’ll respond by getting stronger. It’s called the overload principle. Push your muscles a little bit today, and the next time you try that exercise, it will be a little bit easier. And the more toned up you are, the easier everything gets. Not just lifting weights—but everything you do. You’ll feel better.
Finally, there’s the impact it has on your overall appearance. Hitting the weights will ultimately result in you having the toned, shapely body you’ve been looking for. Not only will you feel better, but you’ll also feel better about the way you look.
So all that works together to help you keep moving closer to your goals. If you’re getting your cardio in, and using some sense in your eating, you’ll get there sooner or later. Here’s the routine I taught them.
Do each set of exercises back to back without rest, three times before moving on to the next set. Each exercise should be done with a weight that lets you get 12-15 repetitions. If you don’t know how to do them, make sure you get with a qualified trainer or partner that can show you how to safely perform the exercises.
Level II DB Workout #2
1. Pec Fly on Exercise Ball (2) #10, 12, or 15 DB’s
2. Bent Knee Dead-Lifts (2) #12, 15, or 20 DB’s
3. Pullovers on Ball (1) #15 or 20 DB
4. Walking Lunges (1) #10 or #12 DB
5. Bicep Curl and Shoulder Press (2) #10, 12, 15, or 20 DB’s
6. Tricep Kick-Backs (1) #5 or 8 DB
7. Simple Crunch
8. Crunch with legs up in air
9. Crunch with one leg crossed
10. Crunch with other leg crossed
11. Leg lifts/flutter kicks
Done right, with little or no rest between exercises or sets, this workout should take you about 30 minutes. If you’re sweating and breathing harder, you’ve done a good job. If you can do it easily 12-15 times, you probably need to increase the weight.
This week’s winner was Rob Irish, who lost 2.6% of his body weight and 4.4 lbs. Rob is down 18.2 lbs now, and received a $15 gift card from Terry Elston and State Farm Insurance. I’ll bet all that bike riding will be easier now.
Second place went to Renea Mullins, who lost 2.2% of her body weight and 5.8 lbs. She’s now down 18.4 lbs overall. Third place went to Tammi Hewitt, who lost 1.9% of her body weight and 2.6 lbs.
Don’t forget about the 5 K walk/run race in Marshall, IL next Saturday. It’s mandatory for our Biggest Losers, but also a good challenge for everyone. If you need more information or a registration form, stop by sometime this week. See you there!