Weights or Cardio?

Both! And as we get older it really is even more important to incorporate some weights into your weekly fitness routine.  It doesn't have to be an intense strength program, just adding in a couple days of weights can effect change in your body.  And there are health reasons as well.  Did you know that people over 45 lose 1% of muscle every year?  BUT the good news is strength training can prevent muscle loss!

I went years without ever lift a weight or even doing a push up or squat.  I thought if I wasn't running or doing cardio I wasn't burning calories!  I lost weight through cardio and my endorphins icked in with cardio - what more did I need?  I didn't see the payoff of adding weights into my already busy schedule.

And than I tried the 21 Day Fix Extreme and after just a couple of weeks of following the nutrition plan and using weights I started see and feeling some real changes.  I first noticed definition in my abs and arms.  And what I love about this program is it combines the cardio and the weights so it really was a great introduction into weights for a cardio girl like me! :)

The BEST things about consistently adding weights into your routine is you will burn MORE calories each day and your metabolism will get a bump post workout.  Why did it take me so long to figure this out?!!

A couple of months ago I decided to challenge myself and try Body Beast, full strength training program.  I've stuck with it but I've tweaked it to fit my personality.  It didn't have enough cardio for me and I have found some of the workouts are more male slanted like the chest workout.  But I have stuck with arm, shoulder, back and leg workouts and I have added in cardio at least 3 times a week.

What I have learned doing Body Beast is I need to go heavier with my weights.  I can't be afraid, I am not going to get bulky or big and in fact I will get leaner and more toned.  So I upped my weight range between 5-15 pounds. Sure there are certain exercises I struggle with but I can always drop my weight when needed.

Try something new.  Add some weights into your routine and push yourself outside you comfort zone!  Ultimately, it's good for your health, you will look and feel younger, you will burn fat more efficiently, your clothes will fit better and your stamina will increase and being strong is an awesome feeling!!  :)

Curious about 21 Day Fix, Fix Extreme, Body Beast or tips on how you can easily add some weights and strength training into your routine . . . email my at marciadeangelis@sbcglobal.net, or connect with my on Facebook at https://www.facebook.com/marciadriscolldeangelis.

Body Beast Update

I've made it to week 5 of Body Beast!!!  I feel stronger and my husband is still doing it with me so that makes a big difference in sticking to it!  The program is broken into 3 blocks or phases . . . the first block is 3 weeks long and those workouts are 35-50 minutes long.  The second block is 5 weeks long and the workouts are 30-35 minutes long.  I am just starting week 2 of Block 2 and the biggest difference is the sets are more concentrated and move faster with less time in between sets.  I like the quickness and I LOVE the shorter workouts.  It has actually allowed me to add a couple extra days of cardio into my weekly routine.

I like the feeling of being/getting stronger.  I like that at 5:30 in the morning I am not jumping around doing crazy cardio but still sweating.  It is an easier way to ease into the day.  I do miss my cardio and I am up a couple pound but I feel stronger and leaner and my clothes seem to be fitting well so I am not going to worry about the scale right now!

I have been craving more cardio so I have added in a few more cardio workouts into my week.  I also have days I am sore which I don't mind but I also don't want that soreness hanging around to long and affecting the next days workout.  I decided to try Beachbody's Performance Line and I am using a  drink called Recharge to help with recovery  of muscles.  You drink it at night before bed - it's a yummy vanilla and it helps your muscles recover and rebuild at night. It definitely helps on those days I am feeling it PLUS one added bonus is it helps with nighttime cravings because it is high in protein.

With any fitness program you really do have to be dialed into your nutrition to maximize your results.  I do notice I am craving more protein and I am trying to slightly reduce my carbs.  I am using the 21 day Fix program for my nutrition not the Body Beast guide.  I love the simplicity of the containers,  I love that I have balance in my diet and I can easily readjust my container count when needed.  I have a new 21 Day Fix challenge group starting this week and my challengers always get me using my containers more diligently so I can better give them new tips and recipes!

Maybe your curious about Body Beast or maybe you are just interested in fitness and healthy nutrition.  Contact me by filling in the form below or email at marciadeangelis@sbcglobal.net
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My First Week of Body Beast

Never did I think I would be doing a workout program called Body Beast and liking it!!  Just the name intimidated me or at least it did for a long time.  As many of you know I am a cardio girl - I keep saying that but now I am thinking not so much anymore.  Don't get me wrong I love a good sweat but since doing the 21 Day Fix Extreme I have come to really enjoy lifting weights.  I realized that adding that strength component into my fitness routine helped me see definition that I had been craving for so long but was impossible to get with just cardio.  Plus I have come to learn there are so many incredible benefits that are gained from adding weights into your workouts.

Here are some interesting tidbits about women and lifting weights:

1. Strength training helps you lose belly fat more than cardio.  Weight lifting burns exclusively fat while cardio burns fat and muscle.

2. The more muscle you have the more calories you will burn!

3. Your bones will strengthen and as we get older this will help reduce our risk for osteoporosis.

4. You will ease joint pain as the muscles around your joints get stronger.

5. Your cardio performance will actually improve as your arms and legs become stronger.

6. You will drop a size as you become leaner and more toned.

My curiosity about Body Beast was getting the best of me so why not check out? My husband and I decided to start this week by just "checking out" a couple of the workouts and see what we thought and we are now fully in!!  We liked it and I am excited to have a new program, a new schedule to follow and change is a great motivator!  My husband and I are committed to do this program for 90 days!!!

We are following the Lean schedule because our goals are ripped NOT big!  We aren't using super heavy weights because quite frankly we won't be able to lift them (LOL) and we want to be able to increase our weights throughout the workout without risking injury. The idea of this program is each set you start with a light weight, more reps and you do 3 reps increasing your weight each time while decreasing reps.

The workouts this week varied from 35-50 minutes. Besides the weights you need a bench or stability  ball.   Day 1 was chest and triceps,  I was super sore in my triceps for a few days but heck that is one of my weak spots so it felt good to work those muscles and toned tris look GREAT in tank tops.

Legs was Day 2 and after doing 21 Day Fix Extreme leg day was doable.  Day 3 was back to upper body focusing on biceps and back and my biceps are still feeling this workout 3 days later!  And than came CARDIO day - my body rejoiced at moving and jumping!!  I LOVE T25 for cardio so I am going to substitute the Beast Cardio for T25 on some of the cardio days but that is just a personal choice.  And finally we ended this week with shoulders which was by far the most challenging working out for me.  I struggle with lots of shoulder work so I just lowered my weights and even did one set of exercises with no weights.

REST Day today (Yeah!) and Sunday it is back to chest and triceps!

What I LOVE is everything is modifiable.  I am only using 5, 8, 10, 12 or 15 pounds weights and for the majority of the exercises I am in the 8-10 pound range.    I love that it's a program that my husband and I can do together each morning - love that time spent together!

I was so worried about this being a "hard core" weight lifting program and it certainly could be if you are lifting super heavy, and following the Bulk up schedule BUT we are following the lean schedule and eating healthy.  First week, I feel GREAT and I am even adding some CIZE in the mix because really who doesn't like to dance! :)

Keep following me every week and see where our BEAST journey takes us!!  :)