Get Fit Fast, Week 4: Are Your Muscles Confused? They Should Be!
It has been three weeks that I went head to head with my wellness goal to become fit again after my second baby. I am half way to accomplishing this, with only three weeks left until I go on vacation with just my hubby, which prompted me to start this sooner than later. One of the best ways to melt fat and tone up is through muscle confusion, and one of my favorite ways to do this is through circuit training.
If I had to grade my progress thus far, I would give myself a B- or C+. I basically lost last week due to the strains in my back and didn’t do much extra activity at all (I could barely hobble around for basic needs). Week two was another challenging week where I didn’t meet the workout goals exactly as I set for myself that particular week.
Some may argue that I should receive a lower grade than what I gave myself, and in all honesty, I would agree if I were only talking about the activity portion of getting fit. The other part of getting fit is making sure our bodies are being fueled properly, and I have to say, I have done a great job with doing this. I have been eating healthy and nutritious foods and cutting back on my calories and portions. I have also kept off the 2.5 pounds I have lost since I started only three short weeks ago. Better news is that I only have 3.5 pounds to reach my pre-pregnancy weight!
That said, I am on a mission the next three weeks to tone up a bit and meet my fitness goals with full force! Muscle confusion sounds crazy, right? I have mentioned before that our bodies are smart and efficient machines. It gets bored with the same old routine, and doesn’t burn as many calories as it used to with a particular exercise or workout because it is easy to perform now. We constantly need to challenge our muscles for them to work at their fullest potential.
As I mentioned before, one of my favorite ways to do this is by circuit training (also called cardio blast workouts or interval training). This is where you give strenuous effort throughout various different exercises for short durations of time (usually 1 minute per exercise). These types of workouts work multiple muscles at the same time, resulting in a better calorie and fat burn. And who doesn’t want that?
Work It, Girl
This week I am concentrating solely on circuit exercises and cardio blast workouts on the treadmill (with a proper warmup and cool-down each time). This will consist of the following:
Three days on treadmill:
- Rotate 1 minute walk/1 minute run for 20 minutes
Three days doing the following circuit (repeat 2-3 times, resting for 1-2 minutes between sets):
- 25 Jumping Jacks
- 7 crunches (I like to use my 10-pound medicine ball while doing these)
- 20 step-ups
- 7 pushups
- 10 squats
- 25 jumping jacks
- 7 pushups
- 7 crunches*
- 30 second wall sit
- 20 step-ups
I have to admit, I didn’t think this would be all that hard before I actually tried it. I found that this circuit workout is a challenge to get through one time, let alone three! I have done this once this week making it through two reps (barely!). My goal is to complete it all three times before doing something new next week.
Join me in doing one of these workouts this week. You don’t have to look pretty doing the circuits — I sure don’t — but I challenge you to at least try one!
What muscle-confusion workouts have you tried?
Photo credit: lululemonathletica
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