Finish Fit® Blog

I’m often asked: “How can I lose weight without doing cardio”?

You can in fact lose weight without doing cardio by performing weight training exercises in specific sequences. Examples of such sequences are complexes (2 or more exercises performed in back-to-back fashion), Density training circuits (five exercises which use loads for approximately a 10-12 repetition maximum (RM)), On-Off circuits (30sec work, 30sec rest), and weight training in traditional sets performed in back to back fashion with the goal of completing all sets in as short a time as possible. Further examples of anaerobic strength training exercises that help burn fat calories and build muscle are metabolic “FINISHERS” such as “TABATA’s” and “COUNTDOWN’s”.

Although weight loss can be achieved through strength training alone, you should not ignore the benefits of cardio training. Recent studies have shown that long duration “Steady State” cardio done consistently over time can add to longevity. Moreover, long “Steady State” cardio can add flavor to your workouts, keep you from getting bored, and work slow-twitch muscles that are not normally worked during strength training (which activate fast-twitch muscle fibers). Cardio training can further help prevent training plateaus and allow you to continually see results in you strength training program.

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Dynamic stretches (stretches that involve movement) should be done before a workout and static stretches should be done after a workout. Studies have shown that if you do static stretches prior to any workout, the muscles tend to deactivate. This in turn contributes to diminished performance.

Static stretches after a workout not only help with overall flexibility, but they also help reduce DOMS (Delayed Onset Muscle Soreness).

The appropriate Dynamic Stretch time (stretches before a workout) is about 10 min. This is enough time to get the muscles limber, raise the heart rate, and get the body ready for exercise.

The appropriate Static Stretch time (stretches after a workout) is also about 10 min. This provides enough time to cool down, and stretch all the major muscle groups after a workout.

You do not need to stretch more or less for running/dance/weight lifting before or after a workout. What you do need to do, however, is to perform the proper dynamic stretches that target the muscles groups you’ll be working that day, and perform the proper static stretches that target the muscles that have been exercised that day. In other words, the stretches must target the muscle groups required to perform that exercise (i.e. running/dance/weight lifting).

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-Some of the attributes of working out indoors are:

• One can have access to workout equipment (i.e. selectorized machines) that one cannot have access to outdoors.
• One can workout even if the weather conditions are bad (i.e. snowing heavily).
• You can use free weights for strength training.
• One won’t need bugs spray
• It’s safer

–Finish Fit Boot Camp® is held outdoors and there are many women over 50 that participate in our boot camps. Some of the attributes of working out outdoors are:

• Get Vitamin D from the Sun.
• Body adapts to different weather conditions which in turn builds up the immune system. Hence, one is less likely to get sick with the weather changes.
• One can breath fresh air and see the sun come out as one is working out (during the 5 am classes).
• One can incorporate sprints and runs on different ground conditions that one cannot mimic indoors.

-Tips for getting started with either:

• Establish a certain time of day to exercise and book it on your calendar. This will ensure that you stick to your plan.
• Find a reputable trainer that can help you.
• Visit several gyms or outdoor boot camps and try them out for a few days before joining.
• Set SMART goals (specific, measurable, achievable, relevant, time bound).
• Find a workout partner. This will allow you to have a system of checks and balances. You can motivate one another and help each other stay accountable.

Are you ready to #finishitwithfinishfit?

What are the benefits of bodyweight workouts?

1. The obvious one is that there’s no equipment required
2. You can exercise no matter where you are
3. You can do plyometrics, strength training, and agility drills all with just your body weight
4. When should you do bodyweight workouts (as a stand-alone workout, part of a larger workout, before or after cardio, or all of the above)?
5. Body weight workouts can be performed in all of the above situations. The key is to have the right workout plan that is periodized.

How do you create a bodyweight workout for yourself?

1. I follow the prescription below not only for myself but also for Finish Fit Boot Camp® .

Circuit #1

• Power move
• Knee dominant move
• Upper body vertical pull
• Upper body horizontal push
• Core
• Anaerobic finisher

Circuit #2

• Agility move
• Hip dominant move
• Upper body horizontal pull
• Upper body vertical push
• Core
• Anaerobic finisher

This programming must be modified every 4-6 weeks to prevent plateaus.

4. How do you choose exercises and create or adjust the workouts? How can you add plyometrics, progressions, or resistance bands to make moves more difficult?

-Simply plug in exercises in the above formula:

Circuit #1

• Power/Plyometric move-Jumping Jacks
• Knee dominant move-Air squats
• Upper body vertical pull-Pull ups
• Upper body horizontal push-Pushups
• Core-Planks
• Anaerobic finisher-Burpies to front jacks (countdown)

Circuit #2

• Agility move-Ice Skaters
• Hip dominant move-Single leg bridges
• Upper body horizontal pull-Body weight uni-row
• Upper body vertical push-Inverted pushups
• Core-Side planks
• Anaerobic finisher-30 sec sprints

Plyometrics can be added in the power or agility section of the formula (as seen above) and resistance bands can be added to the knee dominant (i.e. squatting forward/reverse band walks) or then hip dominant portion of the formula (lateral band abductions).

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First time gym goers can feel less awkward going to the gym by doing the following:

1) Start with “Why?”
Before going to the gym, ask yourself why you decided to join a gym. Reminding yourself of your goals will help you overcome the anxiety of going to the gym.

2) Focus on yourself not others
Other gym goers are too busy working out to pay attention to what you’re doing. Just focus on yourself and don’t worry about what other people might be thinking.

3) Begin with a plan
You are less likely to be intimidated if you have a game plan. You can ask a trainer to show you around, use a workout app, or watch workout tutorials on YouTube to get a better idea about what to do.

4) Try taking a class
Most gyms offer free classes with their memberships. Ask the membership advisor to recommend a few classes that you can take. All you have to do is follow the instructor.

5) Create your own playlist
Good music will help you take your mind off your surroundings and give you the energy to get through your workout.

6) Try to avoid Peak Gym Hours
Gyms are crowded before work and after work (before 8 AM and after 5 PM). If you attend the gym during quiet hours, you can take your time to experiment and learn how some of the machines work without having to worry about someone waiting to use the very machine you’re trying to learn.

7) Shop around for the right facility
Try a few gyms out before joining. If the facility is clean, the members are nice, and the machines always work, you’re less likely to be anxious about going to the gym.

Are you ready to #finishitwithfinishfit?

It’s important to plan around your destination before you travel.  Call a head of time and find out where the nearest grocery stores, restaurants, and gyms are located near your hotel. Pick the hotel with the best combination of nearby resources.

This strategy will allow you to stick to your workouts, never miss meals, and make better food choices while on the road.

Second, try to ship your meals to your destination.  Instead of going shopping when you get to town,  ship your food and supplements to your destination.  By doing this, you don’t have to worry about where the grocery stores and restaurants are located.

Are you ready to #finishitwithfinishfit?

-Some of the attributes of working out indoors are:

• One can have access to workout equipment (i.e. selectorized machines) that one cannot have access to outdoors.
• One can workout even if the weather conditions are bad (i.e. snowing heavily).
• You can use free weights for strength training.
• One won’t need bugs spray
• It’s safer

–Finish Fit Boot Camp® is held outdoors and there are many women over 50 that participate in our boot camps. Some of the attributes of working out outdoors are:

• Get Vitamin D from the Sun.
• Body adapts to different weather conditions which in turn builds up the immune system. Hence, one is less likely to get sick with the weather changes.
• One can breath fresh air and see the sun come out as one is working out (during the 5 am classes).
• One can incorporate sprints and runs on different ground conditions that one cannot mimic indoors.

-Tips for getting started with either:

• Establish a certain time of day to exercise and book it on your calendar. This will ensure that you stick to your plan.
• Find a reputable trainer that can help you.
• Visit several gyms or outdoor boot camps and try them out for a few days before joining.
• Set SMART goals (specific, measurable, achievable, relevant, time bound).
• Find a workout partner. This will allow you to have a system of checks and balances. You can motivate one another and help each other stay accountable.

Are you ready to #finishitwithfinishfit?