Wedding fitness plan?

posted 3 years ago in Fitness
Post # 3
Member
951 posts
Busy bee
  • Wedding: July 2014

@Toronto2014:  Got back into CrossFit.  I took a few months off due to moving and other work committments but its amazing how quickly I noticed changes – the WRONG kind of changes.  haha.  Weightlifting is great for toning backs and arms and since I’ve got a strapless dress, I had no question about what I’d do.  CrossFit 3-5 times a week depending on my schedule.

Post # 4
Member
2913 posts
Sugar bee
  • Wedding: August 2013 - Wynn Las Vegas

Crossfit! And a low carb, high protien diet. 

Post # 5
Member
3249 posts
Sugar bee
  • Wedding: August 2013

@Toronto2014:  What, specifically are your goals?  I’m a kinesiologist; happy to give a little advice.

Post # 7
Member
11772 posts
Sugar Beekeeper
  • Wedding: May 2013

I ran a half marathon–It required a lot of training, which kept me going to the gym consistantly!

Post # 8
Member
526 posts
Busy bee
  • Wedding: December 2014

Lifting heavy things is awesome for your arms/back. The best my arms ever looked was when I had a job that required a lot of heavy lifting. I’ll be doing some sort of weight lifting as part of my wedding fitness plan. I’ll also be doing Zumba, because it’s fun and kicks your ass at the same time.

Post # 9
Member
3249 posts
Sugar bee
  • Wedding: August 2013

@Toronto2014:  Well, first, you know the FIT principle, right?  In order of importance:

F – Frequency – how often you work out.

I – Intensiity – how hard you work out.

T – Time – least important is how long you spend on each work out.

 

You will, obviously, want to do resistance training for your upper body.  Low weight, high reps – no secret there.  That can be accomplished by using wrist weights, or dumbells, or what-have-you when running, either on a treadmill, or over ground.

I would also work in these exercises, 30+ reps, 3 sets, don’t have to do every one, every day, but work them all in periodically – variety is good in many, many ways:

One arm row.  Seated row.  Military press.  Dumbell flyes, lat pull downs, hammer curls, bicep curls. Sit ups at various angles – i.e. rotating your chest left and right when doing sit ups, to target your obliques (side muscles) on both sides.  tricep pull-downs, single dumbell overhead raises (also a tricep exercise), lateral dumbell raises (for middle shoulders, and also your arms as stabilizers).

You should be able to get diagrams/videos of those with a google search; they’re pretty standard.  I would aim to do some kind of work out 5 times per week.  Even if sometimes you feel crappy, and only work out for 10 minutes, do everything you can not to skip it.

Swimming is GREAT, and so are yoga and pilates, and all those dance-based exercise classes.  remember that resistance training, and the fast movement cardio/aerobics/whathaveyou, are high impact, and will increase your bone density, as well as your muscle mass, so you will add weight in both of those ways.  But, your goals are to be healthy, and to improve your upper body aesthetically, so you can judge your success by how you look and feel.

Try to rotate through different resistance exercises continously, so that you are also keeping your heart rate up, which will help with burning the fat.  

Throughout that resistance training, you will also burn fat, and lower your % body fat, which shuld e 30-ish percent for most women, if I remember my ex phys correctly.  you can double check the stats by hopping to a University library and checking a text book.

Post # 10
Member
3249 posts
Sugar bee
  • Wedding: August 2013

Also, do simple, little things, like parking far away, and taking the stairs, whenever possible.

Post # 11
Member
508 posts
Busy bee
  • Wedding: May 2014

I am on Jillian Michaels Body Revolution. It gets a bit boring but I find I stick with it and don’t get too sore.  I’m doing that,  some dumb 8 minute arm video on youtube, and extra weight lifting in my arms.  

all in all, it’s working out 6 times a day for 30-40 minutes, TOPS.  But  it should be to exhaustion.

 Body revolution is a good program.  it starts off way too easy but you can do the modified versions of each set to challenge yourself.  by the second month it is HARD.

 

 I don’t really care for jillian’s voice or bootcamp style so i mute the workout video and play my own music. 🙂

 

Post # 13
Member
518 posts
Busy bee
  • Wedding: May 2014

@Duncan:  I would disagree that low weights, high reps is best.  That is old school, 80s way of thinking…women can lift heavy things, you know!  Why spend all that time doing low weight, high reps when you can accomplish the same thing with heavy weights, lower reps – saves time.  I ain’t got time for wrist weights…

Post # 14
Hostess
9910 posts
Buzzing Beekeeper
  • Wedding: May 2014

I’m using the NTC app for my phone – it has a ton of workouts, I can use my own music and there are 15, 30, 45 and 60 minute workouts and beginner, intermediate and advanced levels.  I’m not in great shape so I”m going beginner and they kick my ass – my friend, who is a total gym rat, does the advanced and she says they totally kick her ass (She recommended it to me)

I love it, it’s so simple but there are so many options it doesn’t get repetative like I find a lot of classes and videos do.  If I’m bored, I don’t do it.

Post # 15
Member
3249 posts
Sugar bee
  • Wedding: August 2013

@KMoon5314:  Yes, women can lift heavy things, but heavy is relative.  She wants to add tone, not size, and she also wants to burn fat, which I think is most of what she wishes to change, based on her description.  The more weight you add, the more water you are going to add to the muscle, which gives you bulk.  Doing it this way will improve tone and muscular endurance, burn fat, and avod adding undue size.

It depends on your specific goals.  If you want to increase strength, then you should lift more weight, obviously.  It is very nuanced.  I have a master’s degree in this.

Post # 16
Member
397 posts
Helper bee

@Duncan:  +1

A lot of good basics in the content he posted there. I do think you should aim for lower body fat than 30%, though. Typically, a healthy woman would want to be at about 24-25% or so, and even lower for a fit woman. I only say that because that was my main focus in my lifestyle change. I was just under 35% when I started, and am now under 20%. However, I am also pretty muscular now. ~25% should be your healthy target.

Lower body fat while lifting weights (working ALL upper body muscles), and you will see definition… Regardless of whether you do high weights, low reps or vice versa. 

Leave a comment


Sent weekly. You may unsubscribe at any time.

Find Amazing Vendors