Built to last – Fitness Challenge – Day 11

Hello! We´re almost there. Just two workouts to go!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, delts, traps, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Bird-Dog and Crunch (Left) – 40 seconds
  2. Bird-Dog and Crunch (Right) – 40 seconds
  3. Resistance Band Accordion Crunches – 40 seconds
  4. REST – 20 seconds
  5. Rear Shoulder High Row – 40 seconds
  6. Resistance Band Shrugs – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Push Up – 40 seconds
  9. Lying Lat Pull – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Hammer Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Shoulder Stretch (left) – 40 seconds
  6. Standing Shoulder Stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Cod. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest youAvocado. Read my blog about the avocado health benefits.

Trainer Tips: #Weight-Loss Maintenance

When your goal is to lose weight, being tunnel-vision focused on dropping those pounds isn’t totally a bad thing. The more you focus, the more likely you are to stick to your plan, even when you hit roadblocks. And that will help you reach your goal faster. But while thinking short-term can help you lose weight, it can also make it hard to keep the weight off, which is the bigger challenge.

Here’s why keeping weight off is harder than losing weight:

  1. YOUR METABOLISM SLOWS: Our metabolism becomes more efficient when we lose weight. As your metabolism becomes more efficient, you burn fewer calories, leading to regain weight.
  2. YOUR HORMONES CHANGE: Studies found that after losing weight, levels of leptin, which decreases appetite, decrease, while levels of ghrelin, which increases appetite, increase. Because of this change, you are more likely to be hungry and less likely to feel full on foods that used to make you feel full.
  3. EATING IS MORE REWARDING: On top of being more appetizing, food gives you a bigger high when you do eat. When you have food, your brain releases dopamine, the neurotransmitter that’s produced when your brain expects a reward. So that makes food more pleasurable, makes you want it more, makes it harder to resist it and makes you crave it more.

Yes, most of these changes are beyond your control, but that doesn’t mean you are doomed to yo-yo diet. The key to keeping weight off is to think long-term from the beginning. Strive for consistency. Researchers found that following an unwavering schedule of exercising and eating healthy can help you manage your weight long term. It’s about making it a lifestyle that stands the test of time.

See you on Friday!

Don´t miss a workout:

7 thoughts on “Built to last – Fitness Challenge – Day 11”

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Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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