Extra Sets and Calorie Counting

After a bit of a hiatus, I’m back!  I have two completely unrelated topics to touch on today.

Ever since I began working out and lifting, I have always stuck by the rule of doing a minimum of three sets of five exercises, 12-15 reps.  If I could do 12-15 reps I would go up in weight.  I have always known that I can do more than 5 exercises, and/or more than five sets, and often have my clients do more, yet I never applied that to myself.  This past week I’ve increased my workouts to four sets per exercise, and have done closer to six or eight exercises during my workouts.  In just a week, I can already see a change in my strength!  I am a creature of habit, which can be great for fitting in my workouts, but isn’t always a positive for workouts themselves.  It is always great to switch things up once in a while to keep your body guessing and working hard.

 

Switching my mentality about working out was difficult, but equally as hard was switching my mentality about eating.  From the time we are out of the womb, we are inundated with information telling us to eat a low calorie, low fat, low carb, diet.  While on that low energy diet, we are also encouraged to do hours of cardio.  For example, in grad school there was a board at the gym that encouraged those seeking to maintain their weight to do a minimum of 45 minutes of cardio, and those seeking to lose weight to do 60-90 minutes of cardio per day.  This was in 2008!!  Who even has that amount of time?  For a long time, I bought into this concept, eating diet foods (hello lean cuisine) and doing a lot of cardio.  Luckily, I’ve always loved lifting weights, so I was able to maintain strong muscles.  In the last few years, I have changed my mentality from counting calories to counting nutrients.  I make sure to fill my plate with a lot of vegetables, followed by a protein, healthy fats, and a carb.  Over time I have found that this is far less exhausting, both mentally and physically.  I spend less of my mental energy thinking about calories and fat, and more of it on my every day life.  I also have far more energy to physically do the workouts that I want to do, at a much higher intensity (see above where I added reps and sets).  It is a daunting and scary idea, but I really believe changing focus from diet and exercise to fuel and training, really can make a difference.  Perhaps you have read similar sentiments before.  I am just another person who has converted and feels so much healthier and happier for it!Healthy Over Skinny

 

Here is my leg workout from yesterday, and arm workout from today:

 

LEGS

Superset 1 x4

Pliedeadlifts 50lbs – 15

Jumprope 1 minute

 

Superset 2 x4

Romanian deadlift 50 lbs -15

Mountain climbers 30 seconds

 

Superset 3 x4

One leg leg press no weight – 15

Burpees 1 minute

 

ARMS

Superset 1 x4

Lying tricep press 20lb – 15

Dumbbell bicep curl 15lb – 15

 

Superset 2 x4

Tricep kickback 15lb – 12

Incline Dumbbell curl 12lb – 12

 

Superset 3 x4

Tricep pushdown (bar) 50lbs – 15

Cable hammer curls (ropes) 30lbs – 15

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