Wednesday, November 04, 2009


This week the group made a dramatic shift in their training. Up to now, they’ve been using the weight machines, doing what I call Level I training. Now they’ll be using free weights, like dumbbells, exercise balls and other things.

The importance of this shift to free weights can’t be understated. Machines tend to isolate a muscle very well, but there are a lot of other muscles that aren’t needed. When you do a similar exercise with dumbbells, other muscles are needed to assist in the movement and stabilize your body, working your core more.

Getting all those other muscles involved drives up the intensity of the workout. It’s very obvious to a person who’s been on the machines. Once they pick up the dumbbells (DB), they’re always amazed how much more they’re doing. They’re usually breathing harder and sweating more, which are two good indicators that they’re burning more calories.

Here’s the full body routine that they did, with the typical weights the women used. Some women used a little less, and guys would use a little more. Get with a trainer or someone who knows how to do the exercises correctly.


Do 12-15 reps each exercise:
1. DB Press on Ball 15# DB both arms -- hits Chest, Shoulders, Triceps,
2. Body Squats 8-10# DB both arms -- hits Legs, Hips, Lower Back
Do 3x

3. Single Arm Row 15# DB -- hits Upper Back
4. Deadlift 15# both arms -- hits Legs, Hips, Lower Back
Do 3x

5. Lateral Raises 5-8# both arms -- hits Shoulders
6. Single Arm Curls 12-15# both arms -- hits Biceps, Forearms
7. Tricep Press 15# -- hits Triceps
Do 3x

8. AB Crunches on Ball hits Abs
9. Side Twists with Ball hits Abs, Obliques
Do 3x

They did the routine after run/walking a mile. Once they started the routine, they never stopped moving. They did the first two exercises back-to-back three times, and then the next two. Then they did the next three exercises, finishing with abs. While each exercise focused on a specific muscle groups, in every case, they had to use their core muscles to stabilize their position.

It took about a half hour to get through the workout, and then they walked/ran another mile. Remember, in three weeks, they have to do a 5 K walk/run (3.1 miles), so they need to be getting ready for that too.

This week’s winner was Tammi Hewitt, who lost 3.3% of her body weight and 4.6 lbs. If you’ll recall, Tammi won the last BL. She received a $15 gift card from Terry Elston and State Farm Insurance.

2nd Place was a tie between Nita Comstock and Michelle Nugent, who both lost 2.2% of their body weight and 3.4 lbs. Nita’s been turning it up by doing long stretches on the elliptical machine—up to 45 minutes!

Michelle’s turned it up by doing some high intensity interval training during her runs, as well as kickboxing and even Brazilian JiuJitsu. She’s also pulled into the overall lead, losing 15.0 lbs and 9.1% of her body weight in 5 weeks!

Next week, we’ll be halfway through the 12 week program, and we’ll look at retention, and total weight loss for everyone. Right now, it’s time for my workout. See you in the gym!

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