Cortisol Tad Bits/Sprint Training Workout

Sprinting works fast twitch muscle fibers and has been shown to increase natural anabolic hormones and GH which helps burn fat and build muscle.

On top of 5-6 days a week of lifting, I usually add 2-3 days of sprint training. I have notice a BIG difference with sprinting than when I used to do runs of 7 miles. Cortisol is released during times of high mental and physical stress; therefore, when you keep the heart rate up for long periods of time, the hormone is being released causing the athlete to store fat around the core.  Interestingly enough, cortisol is also released first thing in the morning. Morning aerobics have been thought to help for this very reason. However, this is a misguided thinking because exercising on an empty stomach (aka fasted cardio) has been shown to intensify cortisol effects thus resulting in further muscle loss, and consequently metabolic resistance to body fat loss.

I try to keep my session down to aerobic 30-45 minutes and weight training no more than 45 minutes. I notice a great difference with my stomach; I am not holding fat around the hips and the lower belly.

Track Workout:

 

Kate's Quest for Lovely Legs

Have you ever completed Insanity or P90X and saw amazing results the first time you did it? But then... you decided to do it over again-because it was so... successful. However, this time through, the results were less desirable. Why is that? If you continue to follow a workout, without any changes, it could place you in a tough plateau. That's is why it's always a good idea to revamp workouts. You can change a work out by adjusting the following:

• Set/reps
• Exercises
• Intensity
• Amount of days worked out
• Length of workout

I usually change my workouts every TWO weeks by adjusting sets, reps, and intensity. I tend to lift heavier some weeks. Other weeks, I'll focus on lifting to failure. Every month, I usually reconstruct my workouts. 

Kate's Quest for Lovely Legs

Warm-up jogging two laps and stretch 

1. Lunges 5x25

2. Superset:

• Bosu Ball squats 5x25
• Jumping lunges 5x25

3. Wall-sits 5x30second holds

4. Superset:

• Bosu Ball Plie Squats 5x25
• Burpees 5x25

5. Lunge kickbacks 5x25

6. Triple-set:

• Forward Lifts 5x25
• Reverse Leg Lifts 5x25
• Side Leg Lifts

7. Frog Jumps 5x25

8. Balance Lunge (chair lunge) 5x25

Track Workout

I love running sprints. I did this work out yesterday in less than 50 minutes and burned 580 calories. This workout is perfect on the track or even on the mill. I challenge some of you long distance runners to do! I promise, you will work muscles that you would NEVER work running long distances:) Fast Twitch Fibers, baby! 

Circuit Training 4 Day Workout Plan

In order to see progress, it's always a good idea to change your works outs every month. You can vary your work outs by changing weight, sets, and reps. 

Week 1 Day 1 Monday: 1 minute rest between circuits. Complete the circuit five times.

          Superset

       1. Burpee Pushups: 1 set of 10 reps 

       2. Pull-ups: 1 set of 10 reps

            3. Alternating Lunge: 1 set of 50 reps, 25 each leg

            4. Vertical Jumps: 1 set of 10 reps

            5. Bench Dips: 1 set of 10 reps

            6. Side by Side Jump Over A Bench: 1 set of 10 rep

            7. Triangle Pushups: 1 set of 10 reps 

            8. Hanging Leg Raises: 1 set of 10 reps

            9.  Alternating Knee Ups: 20 reps, 10 each leg  

           10. Crossover Running Plank: 1 set of 20 reps, 10 each leg

           11. Hanging Side Leg Raise: 1 set of 10 reps

Week 1 Day 2 3-Exercise Circuit 1 minute rest between circuits.

Complete the circuit five times.

1.     Smith Machine Bench Press: 1 set of 10 reps

2.     Smith Machine Squats: 1 set of 10 reps

            3.  Smith Machine Deadlift: 1 set of 10 reps

Day 3  1 minute rest between circuits. Complete the circuit five times.

1.     Arm and Leg Raise with Exercise Ball: 1 set of 10 reps

2.     Alternating Leg Ups: 1 set of 20 reps, 10 each leg

3.     Running Plank: 1 set of 20 reps, 10 each leg

4.     Torso Twist: 1 set of 20 reps, 10 each side

5.     Leg Kick: 1 set of 20 reps, 10 each leg

            6.    Alternating Toe Toucher: 1 set of 20 reps, 10 each side

Day 4  1 minute rest between circuits. Complete the circuit five times.

1.     Cable Crossover: 1 set of 10 reps

2.     Cable Row: 1 set of 10 reps

3.     Cable Machine Alternating Biceps Curl : 1 set of 10 reps

4.     Cable Pushdown: 1 set of 10 reps

5.     Reverse Cable Flyes: 1 set of 10 reps

            6.   One Arm Kettlebell Swing (dumbbell): 1 set of 10 reps, each arm 

Cardio Jam HIIT

As a wife, teacher, coach, and so many other roles I fill, I try to work out five days a week. However, there are those days when I have to go in and out of the gym in no time.   I usual superset and even triple-set my lifts which elevates my heart rate. Super-sets is when I do two exercises with no rest time in between. I can work the same body part with different lifts called isolation super setting  (pre-exhaust superset), or I can do a exercise and work the antagonistic body part.

For example

Superset- incline curls and barbels

Isolation Superset- dumbbell flyes and bench press

Antagonistic Superset- barbell curls and tricep pushdowns

High Intensity Interval Training (HIIT) is set of burst of massive output cardio work followed by time periods of rest.  All you old school gym rats, this is similar to the Fartlek style favored by track athletes for the past. This is the perfect solution to drop fat. Plus, it is backed up by plenty of research.

Quick Run

Warm-up by jogging 400 to 800. Make sure your muscles are warmed up completely. We will be working fast twitch muscle fibers; therefore, if you start out too fast, it could result in a severe injury. 

Now set the incline to highest level (15). Run at a speed level of 5.5 to 6 for thirty seconds to one minute. You can either walk in between (no incline) or pause the treadmill in order to drop your heart down to about 130-140. (Warning, if your heart rate stays elevated too high for too long, it can cause the "Fight or Flight Syndrome." This raises cortisol levels and increases fat around stomach.) Continue this minute run for 20 to 30 minutes. You could go longer, that is, if you can make it :)

Exercise Tad Tips Step-ups

Step-ups are great exercise for the lower body because they build the flutes, hamstrings, and quads while placing minimal stress on the spine. A study from Marquette University showed that different types of step-ups showed different types of step-ups have different effects on the lower body muscles. Researches measured lower body muscles activation during a step-up, crossover step-ups, diagonal step-up and a lateral step-up. The crossover step-up was best for loading the gluteus medius. The standard step-up activated the flutes medius during the eccentric phase (going down) and the gluteus maximus and hamstring during the concentric phase (going up). Try doing a variety of step-ups to maximize the load on the lower body muscles (Journal of Strength and Conditioning Research, published online January 10, 2012). # Happy Training