How I am doing it Exercise #3

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I get a lot of questions about what specifically I have done to lose weight and get fit… I’m going to write up a few pieces to give the details
This one is about exercise, the 3rd in the series
Yes!! You are doing awesome at this point. You are exercising 5-6 days per week. Mixing cardio and strength training. Now is where it really gets fun and challenging!
I personally committed myself to exercise every single day. But does that mean very session is going full speed all out? No. I think variety is the key to a great exercise regimen. By varying your routine you will work more muscle groups, prevent burn out, and achieve an all over higher level of fitness.
So what are some great high impact exercises to do?
1. Running. Of course running, the old standby. A great cardio workout and burns calories like crazy. And guess what? You don’t have to go out and do 3 miles tomorrow. Start slow (you see a pattern here?). Run a little, then walk a little. You can let your body guide you or nowadays there are many “couch to 5k” apps that will help you build up your endurance.
2. Any cardio we’ve already talked about (elliptical, bike, yoga, swimming, stairmaster) but just take it up a notch. Shoot for 60 minutes instead of 30. Do it a faster rate with higher resistance. There is no end to how much you can expound on these cardio workouts! If you want to get outside try trail running or biking or kayaking!
3. High Intensity Interval Training (HIIT). HIIT training is something you automatically do if you grow up an athlete (as I did). Who else can remember doing circuits of cardio including running the many many suicides? We used to run them until we puked! Nowadays there are so very many HIIT workouts to choose from. I personally use be BeachBody app and they have many different classes to do. Basically it is doing extremely hard core exercise in 30-60 second bursts for 25 minutes. It is highly effective at burning calories as well as increasing stamina over time. These are pretty hard core as workouts go, and I still today cannot get through a session without having to modify some of the more intense moves. The best part is you can do it quickly and in the comfort of your own house! No gym needed.
4. High intensity gym classes- spinning, kickboxing, boot camp style HIIT classes, TRX, Crossfit… numerous numerous options here. Check to see what classes your gym offers and go give it a try!
5. Keep on lifting!!! At this point consider upping your weights more as well as trying 3 sets of 10-12 reps. Many people will lift more than this, there is no right or wrong as it is an individual choice. If you want to lift more and heavier you can check in with a trainer or utilize one of the many online resources to help you figure it out. Many of the HIIT style and other workouts feature strength training as well, so there is a lot of overlap here. But at this point you definitely should be doing strength training a minimum of 2 times a week.
So are we at the pinnacle of fitness? No… but we are well on our way! The more fit you get the more you can challenge yourself!

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