Physical Fitness & Weight Loss Challenge
Week # 6 - Resistance Training
Welcome to week # 6!
The theme for this week is to start doing some light resistance training.
Resistance Training
Resistance training is a valuable tool for fitness and weight loss. While aerobic exercise is good for fat loss & overall fitness, resistance training helps you tone and firm your muscles and boost your metabolism.
Most resistance training programs follow a multi-set routine, where you do multiple sets of the same exercise.
For example, you may do 3 sets of push-ups, with 10-15 repetitions in each set.
For many people, doing multiple sets of any exercise may be overkill. My goal is not to grow muscles like a body builder. My goal is to strengthen and tone.
A single set of each exercise is more than enough to meet this goal. It gives you 80% of the benefits in a third of the time.
Doing a single set of 8-10 exercises takes between 10 and 15 minutes and is a routine that I've been able to stick with consistently.
I'm not going to tell you what you should do. I'm just putting this idea out there for you to consider. Feel free to increase or change the routine as you see fit.
Resistance Training Routine
The resistance training routine is something that you can as your 2nd workout 3 times per week.
It's best to have at least one rest day between resistance training training sessions. I like to do my routine on Mondays, Wednesdays, and Fridays.
We'll start off the routine with two simple exercises, and then add a new resistance exercise every 2 weeks.
Be sure to warm up for 3-5 minutes before starting your exercise routine.
I'll give you some suggestions for the exercises you can use, but feel free to substitute your own as needed.
Train at Home or at the Gym?
Because the routine is short (only takes 10 to 15 minutes when doing all 10 exercises) I prefer to do it at home rather than having to go to the gym.
If you don't have enough space at home, then going to the gym is a good alternative.
Equipment. For the routine, you'll need some dumbbells, starting with low-weight dumbbells and working your way up.
You can purchase these in any sporting equipment store and they tend to be fairly inexpensive.
If you've never used dumbbells before, I would encourage you to start with low weights until you feel comfortable.
A pair of 10 pound dumbbells is a good starting weight for men, and a pair of 2-5 pound dumbbells is a good starting weight for women (adjust accordingly based on your size and experience.)
For chest exercises, you can either use dumbbells (chest press) or your own bodyweight by doing pushups.
If you want to use dumbbells, you'll need something to support your back as you exercise.
You can purchase an inexpensive weight bench. An alternative is to use an inflatable exercise ball.
Resistance Training Exercises
This is my current resistance training exercise routine... I do one set of 10-15 repetitions. Once I feel fairly comfortable with 15 repetitions, I consider increasing the weight a little bit.
1) Two-handed dumbbell swings (video)
Start with a low weight (5-10 pounds for men, 2-5 pounds for women)
2) Chest press on bench (or push ups or bent-knee push up)
4) Bicep curls
6) Stiffed leg deadlift with dumbbells
7) Alternating front & lateral raises
8) Crunches
9) Twisting side-crunches
Weekly Goals - Week # 6
Start by picking your reward for this week and writing it down on your scorecard.
Goal # 1 - Exercise Goals
Here are the exercise goals for week # 6 (EG6):
Advanced Track
Workout One
Days 1-6: 2-4 minutes warm-up + 12 minutes Level II + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 2 resistance exercises (swings & chest press/push-ups) + CD
Day 2, 4, 6: 2-4 minute warm-up + 6 minutes Level II + CD
Moderate Track
Workout One
Days 1-6: 4 minutes warm-up + 10 minute Level II + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 2 resistance exercises (swings & chest press/push-ups) + CD
Day 2, 4, 6: 4 minutes warm-up + 4 minute Level II + CD
Easy Track
Days 1-6: 4 minutes warm-up + 8 minutes Level I + CD
Day 7 is your rest day on all tracks.
Remember to check the box in your scorecard when you complete each day... and keep going strong!
Goal # 2 - Continue with your small change
Continue with your change from last week. Nothing new to change in your eating habits this week.
P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.
This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.