Weight-Loss Holiday (Christmas) Challenge Week 6 Bonus

Weight-Loss
bikinibound

bikinibound

New member
Strength Training (ST) is an important component to weight loss. Not only does it burn calories, helping you to shed those pounds, it is important for maintaining muscle and toning. The following article goes more in-depth about the need for and benefits of ST.



This week's bonus is to encorporate at least two 30-min sessions of ST into your exercise routine. This doesn't have to be an additional 60min of exercise. You still only need 180min to get your exercise pt. But 60min of those must be ST. You'll get 15pts for doing at least two 30min ST sessions.

ST doesn't have to involve weights. The use of resistance bands, pilates, push-ups, sit-ups, crunches, circuit training etc all count as ST. Ideally, your ST program should work out every major muscle group.

There are only 2 weeks left before the challenge ends. My, how time flies when you're having fun, right? :smilielol5:

Have fun this week, and PUMP THAT IRON!! :D
 
Does walking wearing 2.5 lb wrist weights qualify for this - as I normally do about 2 miles of that a day.
 
Omega said:
Does walking wearing 2.5 lb wrist weights qualify for this - as I normally do about 2 miles of that a day.
Click to expand...

Sorry, it doesn't. Do you have a resistance band? Those are great for ST--and inexpensive as well. There are all kinds of exercises with RB's online--and probably some that come with the RB.
 
I dont have a resistance band.
We use them at the keep fit class - but I find those exercises really boring so I doubt that I will go out and buy one just for the challenge.

If I cant use the weights I will just get the points for the time spent at class.
 
Okay I got this one in the BAG!
I already do 2 hours of powercore (pilates/yoga) so won't be a thing to meet this challenge!!!
Yea-hah finally one I won't have to struggle with! :smilielol5:
 
The only actual yoga stuff that we do is at the end when we are strecthing back out so we don't tighten up.
All the rest is hard-core, muscle-shaking, sweat-dripping workout! So I sure do hope that is counts or else I will have to figure out exactly how much time is spent on stretching.
 
Do the sessions have to be at least 30 minutes long, or can we break it up into smaller chunks?

I already do 5 min a day of strength training as part of my morning exercise, and getting an hour total over the week is no big deal. But I'm on vacation all next week (and the following week), and will be walking around all day long from like 8am to 10pm - plenty of exercise, but no 30 minute chunks of time with nothing else to do. So getting 2 30-minute sessions, rather than 60 minutes total, will take some planning for me.
 
Yoga does not count, but pilates does. Omega--what does your keep fit class entail?

The sessions have to be at least 30min in length. I talked to Steve about this, and the reason is that doing 5min a day doesn't do much.
 
One thing I want to add is that protein and ST go hand in hand--so it's a good idea to keep up with a decent protein intake. A low protein diet will make it very hard for you to maintain muscle.
 
Yeah, I figured that breaking it into bits and pieces wouldn't work.

So a session has to be at least 30 minutes to count, and you count no more than 30 minutes per session, right? So if you did an hour all at once, that would only be one session, not both? Max of one session per day? (I know that ideally you'd do one set of muscles one day, then another set another day, then rotate back to the first, so I'm assuming that those sort of parameters are what you had in mind.)

Oh, score - the vacation house we're staying in has a fitness room in the clubhouse (which I knew), but I see now it has weight machines along with the treadmills. So I'll just have to work in the time.
 
allyphoe said:
So a session has to be at least 30 minutes to count, and you count no more than 30 minutes per session, right? So if you did an hour all at once, that would only be one session, not both? Max of one session per day? (I know that ideally you'd do one set of muscles one day, then another set another day, then rotate back to the first, so I'm assuming that those sort of parameters are what you had in mind.)
Click to expand...

Yeah, that's right--if you do a 60min session, only 30min count. If you are only doing weights twice a week, you can work out all muscle sets in each session--that way they're all getting a workout twice a week.
 
Keep Fit Class

The best bit as far as I am concerned is 25 mins aerobics.

This is followed by the 30 minutes that I presume I would be able to use for this - using such things as resistance bands, resistance tubes (stuff like bicep curls, upright rows, chest flies etc). Also things like tricep chair dips, push ups against a wall.

Then there is about 20 mins of mat work - general exercises taken from pilates (eg swimming, hundred, swan dive, spinal twists, shoulder bridge etc).

======

I dont understand why I would need a resistance band to do the resistance band style exercises at home when I have wrist weights / hand weights that would surely lend the same external force.

Would the general pilates exercises count if 30 mins done at a time at home?
 
Don't forget all the stuff around your house that can help out. gallon of water can make a great weight when you need something! Get creative.

when all else fails I got a couple of 5 lb weights a while back at the dollar store of all places! :)

GOOD LUCK EVERYONE
 
Omega said:
Keep Fit Class

The best bit as far as I am concerned is 25 mins aerobics.

This is followed by the 30 minutes that I presume I would be able to use for this - using such things as resistance bands, resistance tubes (stuff like bicep curls, upright rows, chest flies etc). Also things like tricep chair dips, push ups against a wall.

Then there is about 20 mins of mat work - general exercises taken from pilates (eg swimming, hundred, swan dive, spinal twists, shoulder bridge etc).

======

I dont understand why I would need a resistance band to do the resistance band style exercises at home when I have wrist weights / hand weights that would surely lend the same external force.

Would the general pilates exercises count if 30 mins done at a time at home?
Click to expand...

The fit class definitely counts as 30min, and if you do similar stuff at home for another 30min that takes care of it. You don't need resistance bands to do the home workout, and pilates definitely counts as well. So you're all set. No worries, Margaret. :)
 
OK - I'll have my Monday class for one session and do 30 mins of pilates at home another day.

Thanks
 
Great idea BB, weight loss without strength training is rather futile IMHO. It builds bone, muscle and actually makes one noticeably stronger, rather than ever frailer as we age.
 
6 Bonus

OK, I am in stress because of this week challenge. I don't have any weights or bends at home. All I could think of is finding pilates videos on you tube. I have selected 3 of them which should make a 30 min work out put all together.

Here is the links to them:







That seems to me super extra hard!!! So today I will make a trial workout which won't count for the challenge's minutes. I want to make myself familiar with the routine and hopefully to perform better next time. I hope those pilates count for ST. :banghead::banghead::banghead:
 
wulsk said:
OK, I am in stress because of this week challenge. I don't have any weights or bends at home. All I could think of is finding pilates videos on you tube. I have selected 3 of them which should make a 30 min work out put all together.

Here is the links to them:







That seems to me super extra hard!!! So today I will make a trial workout which won't count for the challenge's minutes. I want to make myself familiar with the routine and hopefully to perform better next time. I hope those pilates count for ST. :banghead::banghead::banghead:
Click to expand...

Excellent! I think those videos are really good. Thanks for posting them, bc they could help others who are looking for a way to get in their ST. I have a Turbo Jam DVD which is similar to this. It is hard at first, but the more you do it, the easier it gets.

I hope you'll continue to do those 2-3X a week even after this bonus is done, bc it will help you immensely. It'll tone things up and burn calories like crazy--and help you to lose fat instead of muscle. Yes, I know you hate exercise, but it IS necessary to being healthy and toned. In this battle we all have to make sacrifices--you're not alone. What do you want more--to not work out and eat what you want, or be slim, fit and healthy? That is the decision you have to make. Alas, we cannot have our cake and eat it, too. :)
 
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