swimming elliptical

spartanluna  asked:

So, I just got some super frustrating news. I've been working on getting my body fat % down to at or below 24%, and having taped myself, I thought I was at 27%, so I've been excited. I go in to my recruiter's office to get taped and now I'm 7.5% off my goal. I'm trying to maintain my moto, but damn this is frustrating. I do 2 miles on the treadmill after work every night, at an incline of 10-14 at 3-3.5mph, my diet is good, could be a little better I suppose. BLARG.

This is actually a common occurrence for people. if you feel like you are getting in a rut with your workouts switch up the cardio. 

Try biking, swimming, jump rope, elliptical,

You see the body is ONE ADAPTIVE MUHFUGGA so if you do the same thing over and over without increasing the intensity or length of exercises then that is just 

The Law of Diminishing Returns

Heres an Example not many know this but theres a misconception that training with high reps only works muscular endurance. 

Originally posted by lesmemoiresdoutreagreg

You see when training with high reps with an exercise you can very well put on strength and size but the problem is as you become stronger and doing more repetitions, the noticeable gains in muscle mass and strength go down. 

So while thinking the more reps you add, the stronger you get they are actually making the increases in strength and size smaller.  

So while reps in the range of 20- 40 where muscle failure is hit and you can do no more with good form, That can actually build an impressive amount of strength and muscle. 

But the higher above this you go the smaller the increases in strength and muscle mass. 

the level of profits or benefits gained is less than the amount of energy invested.

As you keep adding to the number of reps you can do, strength is less affected and endurance is more affected. until you are doing so many pushups that changes in strength are no longer measurable.  That happens somewhere around 130-150 reps, according to the various researches.

SO I could do say 1000 Squats but Honestly while it be great my muscular endurance if im looking for Strength and Size it probably be better just to add more weight and do less reps. 

But there are folks like Herschel Walker who does 1000s of Pushups and Situps everyday and get INSANE BENEFITS but he is an anamoly

But anyways to get back to what you were saying.

Stop doing the Same old Same Old and switch it up. It keeps your workouts more fun and also helps you keep getting results.

BUT REMEMBER IF YOU ARE NOT SLEEPING A MINIMUM OF 8-9 HOURS WHILE WORKING OUT AND EATING HEALTHY NUTRITIOUS FOODS FOR THE MAJORITY OF YOUR CALORIES then you are honestly wasting Time because only when they all work together do you get the best results

From the 3 Legged Stool of Fitness Patented Jaxblade ;)

So Don’t give up. Stay consistent and keep at it

Originally posted by mateytatey

Level 1: Workout Regimen

***Four Week Program***

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.



A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
C2. Cable Core Press: 3 sets of 10 reps per side
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Farmer’s Walk: 3 sets of 40-yard carries
Rest 1 minute between each set.


A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Pushup: 3 sets of 8 to 10 reps
Only rest when needed.
C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg


A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps


A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Close-Grip Bench Press: 2 sets of 12 to 15 reps
C2. Barbell Bent-Over Underhand-Grip Row: 3 sets of 10 to 12 reps
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Face Pull: 2 sets of 20 reps


A1. Machine military press
A2. Preacher curls
B1. Dumbbell hammer curls
B2. Overhead extension
C1. Dumbbell arm extensions
C2. Shoulder shrugs
D1. Tricep pull downs
D2. Kettle arm extension
E1. Shoulder blasts
E2. Push ups


A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps

Week 2: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 3: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 4: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Some running tips for you on this Thursday. 🏃💕
1. Increase your mileage by no more than 10% a week. Any more than this can lead to injury.

2. Vary your weekly runs. Try to include one long run, one tempo run, and some interval training. The rest can be easy miles.

3. Get your running shoes at a running store after having them evaluate your feet and your stride. This will ensure the shoes fit properly, which is so key for preventing injuries! And replace your shoes every 300-400 miles.

4. Cross train on off days from running - swimming, elliptical, walking and biking are good options.

5. Strength training is also super important for runners. Try to get a strength training routine in 3 times a week.

6. Meet your body’s energy demands with good quality nutrition.

7. Always keep hydrated!

8. Get a good amount of sleep to maximize recovery.

9. Set goals that make sense for YOU. It’s important to have something to work towards, but setting goals that are too lofty is asking for burnout and injury.

10. Listen to your body. If you need to take a day off, do it. If you get injured, follow the necessary procedures (rest, ice, compression, elevate, if it’s more serious then see a doctor). You won’t get any better by training on an injury.

anonymous asked:

For someone who has never been to the gym, what workouts do you recommend I start with? I would mostly like to lose some weight and then later gain a little bit of muscle.

That really depends! But for a beginner I would recommend cardio, if you’re trying to lose weight that’s always where you should start. So run, bike, walk, do the elliptical, stairs, swim, play sports, whatever you prefer! Try to get in at least a mile a day, then you can build from there.

As for workouts, for a beginner I would divide your days up, aim to go to the gym 4 times a week because that’s pretty manageable. And I would split up your muscle groups, for example: arms, legs/abs, back/shoulders, chest/abs.

Basic arm workouts- bicep curl, hammer curl, triceps press down, dips, overhead triceps press, tricep kickback, reverse barbell curls, push-ups

Basic Leg/abs- squat, leg press machine, lunges, calf raises, leg extension machine, leg curl machine, weighted side bends, back extensions, planks, hanging leg raises

Back/shoulders- lat pull down, seated row, standing row, bent over row, pullups (assisted if necessary), rear delt flies, military press, shrugs, lateral raises, front raises

Basic Chest/abs- bench press, incline dumbbell press, cable flies, push-ups, Russian twists, toe touches, crunches, side planks

Start out with light weight and higher reps, light weight is important because you need to focus on your form. Correct form is necessary so you don’t hurt yourself and so you target your muscles correctly. I recommend the bodybuilding.com bodyspace app or the jefit app to walk you through exercise form, also they will have some great beginner workouts you can follow!

Keep in mind that a lot of fitness is actually accomplished in the kitchen, so eating healthy is really important. Another key factor to seeing results is consistency!

Additionally– I’m not a trainer so these are just exercises to look up and start from, if you need additionally information I would consult a trainer at your gym for instructional advice. Be careful and go kick ass!


anonymous asked:

how would you say is the easiest way to burn so many calories?

Easiest way to burn calories is running, I guess it’s not super easy but you burn the most the fastest. Also really good would be swimming, cycling, elliptical, and walking.

Stay safe and much love! 🌻

10 Things I've Learned Since Retiring from Competitive Swimming

This weekend, there was a barrage of the friends I’ve made from swim team posting the same Facebook status: “Officially a member of the swam team!” For those outside of the competitive swim community, allow me to explain:

swammer (noun): a competitive swimmer who has officially retired from the sport in favor of sleeping in, fully hydrated skin, and a normal social life. 

ex) “Yeah, I joined a Master’s team but I only go twice a week because I am a swammer.”

As of this week, it’s been one whole year since I joined the swam team. On the day I retired from swimming, I wrote that the decision I made as an eleven year-old to go to my first swim meet to just try it was the best decision I’ve ever made. A year later, I still sincerely believe that. Swimming gave me unparalleled health benefits, the greatest mentors in my coaches and the best friends in my teammates, and the satisfaction of truly knowing what dedication means. Even so, 13 years is a long time, and as I ended my senior year of collegiate swimming, I knew it was time to move on. I still find myself in the pool for exercise each week, but retiring from the world 5:30 AM wake up calls, long course season, and silver 50s was quite the adjustment!

10) You’re still, and will always be, a swimmer. For me, the first few months of retirement felt like a major loss of identity. Who was I if I didn’t go to the pool every day? Was I still an athlete? The thing I had to come to terms with was that no one could ever take away all my previous athletic accomplishments. I had heat sheets and awards and numerous people who could vouch for me getting up at 5:15 every morning for club swim practice. Whether you choose to go into Master’s right away, or are a person who’s happy to hang up your suit in favor of the elliptical, swimming will always be a part of who you are.

9) Go live someone else’s life for a while. I was a year-round swimmer. I alternated between club swimming and high school swimming, doing doubles with my club during high school season. I always went straight out of collegiate season into training for national meets. Prior to retiring, the longest I’d ever been out of the pool was four weeks to recover from surgery. Needless to say, retirement felt like living someone else’s life. For me, this other life wasn’t full of popping bottles in the club, but the simple things. Lay on the grass on your college campus in the spring when you would’ve had practice. Go on a vacation with your family and not have to worry about finding a pool to practice in. Go to a movie that starts later than 7:00 PM (#morningpracticeproblems). Have your nail polish last more than 12 hours. Eat Girl Scout Cookies because you’re not on taper when they arrive, for once! Enjoy your “other life” for a bit. You’ve earned it.

8) You never have to put on a racing suit in a gross locker room with 3 other people helping you. Ever again. Just let that sink in for a moment. I came across my paper suits (named because they feel like, well, paper) and my Fast Skins the other day and could literally still feel the famous swimmer tattoo: the red, raw indents on your shoulders and hips from the suit digging in too deep. For the rest of your life, you’ll be able to hold up your FS2 and say, “How badass is it that I used to be able to fit into this thing?”

7) Your swimmer friends will still be your friends. When I retired, I was afraid that I might lose touch with the friends I’d made from the sport. This simply doesn’t happen. My swim friends saw me every day at 6:00 in the morning, and they still love me. That’s a bond deeper than a diving well. Though swimming brought us together, the fun and inside jokes will keep us friends long after we’ve left the pool.

6) Sub-zero temps don’t scare you…much. I live in Minnesota and swam for my college in Iowa, where it’s always beyond cold and snowy. No matter the hat I wore, my hair always froze when I left the pool. When normal co-workers are complaining about braving the weather, swammers are game for anything. Because swim practice was never cancelled. Raining in the summer? We were at an outdoor pool and swam through it. Lightning? Your coach made you wait it out in the locker room until we could get back in (and we always did. Dang it.) Blizzard? School might be cancelled, but it’s always a tropical island on the pool deck. I survived swimming outside at 6:00 AM in the pouring rain and roaring winds at 50 degrees. Bring it on, winter.

5) Your coach will always be your coach. I was blessed with amazing coaches throughout my entire swimming career, and I keep in touch with all of them and value them in my life. At times, I saw my coaches more than I saw my own parents. I miss interacting with my coaches every day and the level to which they truly got me. When Nathan Adrian walked past me at a swim meet in California, I told my coach I needed a second cool down. And he agreed, because he knew I’d just seen my swimmer boyfriend and that my heart rate was too high. We just have that level of understanding. I spoke to my coach a few weeks ago about feeling down in my job search, and a pep talk from him was just what I needed. All those speeches about how to be a better athlete are really about being a better person. Those are life talks.

4) Swimming becomes just for you. I always swam for myself when I competed, but it’s easy to get wrapped up in time standards and percentages dropped when you’re in the daily grind of swim season. As a swammer, if you want to go in and bust out a 3000 yard swim because you love your body, go for it. If you want to swim a 500 that consists mainly of underwater screaming because the real world sucks sometimes, that’s totally an option too. You do you.

3) You’ll always idolize others, but give yourself credit too. My former teammates and I still talk about the D1 swimmers we saw on deck when we were in high school. They were like gods and goddesses to us. I still idolize those people on my team who were insanely good swimmers, humble, and fun to be around. When you retire, make sure to give some of that idolization to yourself. You dedicated your life to the hardest sport out there, and completed athletic challenges that most people can’t even fathom. Bow down to yourself.

2) Be sure to thank your parents. Thanking coaches and teammates at the end of your career is an obvious thing, but don’t forget your parents. They sat up in the stands for 8 hours each session, giving up their time on often beautiful days to sit indoors and watch you swim, sometimes only for less than a minute. They drove you to practice, sometimes before the sun came up. They bought you the newest technology suit even if it ended up being banned in a few months. They told you “Great race!” even if you both knew it wasn’t. Thank them for everything.

1) Looking back, you wouldn’t change a single thing. Believe it or not, swimming isn’t about the times or how much yardage you did, or how many people you beat. A year later, I don’t remember much of that. I remember the practice where my coaches believed in me before I believed in myself. I remember putting our swim caps over the shower drains, flooding the showers, and surfing through on our kickboards. I remember that random three day club meet where we organized a meet-wide game of Nerf Gun War. I remember the bus rides. The locker room dance parties to “Thrift Shop” and “Call Me Maybe.” I remember the training trip when, in between morning and afternoon practice, we ate cereal in bed and watched hours of Saved by the Bell. I remember the countless “you just had to be there” moments. The pasta parties. That club swimming Christmas practice where we made the mistake of eating too many Christmas cookies before practice. Studying for the SATs with all my teammates behind the diving well between races. I remember pushing together three of the long tables in the college dining hall. Everyone else hated us, but I wouldn’t give up those 2-hour dinners with our whole team daring each other to do weird things and laughing for anything. 

To outsiders, I spent the better part of 13 years staring at a black line. Swammers know it’s their loss that they didn’t. I wouldn’t have spent a second doing anything else. 


I’m not saying I’m a model buuut… Post chocolate chip pancakes and a chocolate bunny. It was cheat day, obvi 🙈🙊 Someday I’ll have abs like thefitally, at least that’s the ultimate goal 

anonymous asked:

Hi! I want to start working out every day, doing cardio and strength exercises... but I don't really know which exercises to do, and how many of them, how can I make a good plan?

Hey there! Okay so I’m going to quickly make up a plan for you, and this is going to be assuming you want to be doing this at home (and not at a gym or you don’t have access to a gym), you don’t have weights, you are a beginner, and you don’t have any knee, ankle, etc problems or injuries. **If you are intermediate or advanced just change the walking to running and pick up the pace! You can also add sets to the HIIT workouts and strength training!

Here is going to be a 2 week layout that you will just repeat over and over. MAKE SURE TO STRETCH AS WELL!! (EVEN MORE IMPORTANT THAN STRETCHING IS WARMING UP AND COOLING DOWN (do both if you can but at least warm up and cool down: try walking 3 minutes slowly for both warm up and cool down!)

Week 1:

Day 1: Walk for 20 minutes. (Don’t strain yourself or anything but also try to keep it at a relatively fast-paced walk so you break a sweat!). 

+ ABS: Check out this video for one of my favorite abs workouts: http://wakeuphealthy.tumblr.com/post/87055301238/13ittersweet-wakeuphealthy-so-heres-my-ab

Or my go-to quicker workout: http://wakeuphealthy.tumblr.com/post/24694590382/so-i-decided-to-upload-a-video-on-the-ab-workout-i

**Excuse how awful these videos are haha. They’re from 2012, and I probably should make new ones soon.

Day 2: HIIT DAY! Pick an exercise: jumping rope (if you don’t have one you can still jump with an imaginary rope!), jumping jacks, mountain climbers, punching in a squat position, skaters, butt kicks, standing mountain climbers, etc. Do this exercise AS FAST AS YOU CAN WHILE KEEPING GOOD FORM for 30 seconds. Slowly jog in place- or jog around if you want- for 90 seconds to recover (recovery jog!). Repeat this 5 more times for 6 sets total! 

Day 3: Walk for 30-45 minutes at a brisk pace (like day 1).

+ ARMS: Do 10-15 pushups (you can use your knees or a wall if you need to!). Do 2 sets of 6 tricep dips- you can use a chair or bench or coffee table or really anything for these. Get in a squat position and punch for the duration of your favorite song- you can do any type of punch or any combo you want.. just keep those arms moving for those 3-4 minutes!)

OR just do my go-to arm workout if you have access to dumbbells:


Day 4: Rest day!! (You can cross-train / do low-impact activities if you want! This includes elliptical, swimming, biking, etc. Do yoga or pilates or just stretch or something too!)

Day 5:45 minute walk!

+ LEGS: Hold a wall squat for 30 sec - 90 sec( depending on your level!). Do 10 front kicks on each foot. Repeat 2 more times for a total of 3 sets. Do 15-30 scissor kicks (basically you squat and then cross your legs in the air while you jump and then land back in the squat position- it works your inner thighs to cross your legs!). (MAKE SURE YOU STRETCH AFTER THIS ONE!!) **Bonus round: End with the same time wall squat you started with- feel and LOVE the burn!! :) )

Day 6: HIIT Workout again! 6 sets of 30 sec X 90 sec like earlier!

Day 7: Rest

Week 2:

Day 1: HIIT workout! This time do 6 sets of 45 sec X 90 sec recovery. **Bonus round: Take down that recovery to 60 seconds if you can for a couple of the sets- FINISH STRONG!!!

Day 2: STRETCH DAY! No workout, but take 20 minutes to stretch all your sore muscles!

Day 3: Walk 45 minutes. + ARMS workout.

Day 4: Walk 30 minutes + ABS workout.

Day 5: HIIT workout!! Go back to 30 sec X 90 seconds recovery but this time up the total sets to 7 or 8 instead of 6! 

Day 6: Rest day!

Day 7: Walk 60 minutes (1 hour) + LEGS workout!!

^^I don’t know why but that literally took me like an hour to make haha. Lemme know if there are any modifications you (ANYONE here) want and I can switch it up! 

I should totally be a personal trainer, just saying haha. It would be so much fun. 

The 20 Commandments Of Runners
  1. Thou shalt honor thy body and keep it fed; do not forsaketh carbohydrates but enjoy them and rejoice in thy ever-increasing metabolism.
  2. Thou shalt not line up in a corral in which ye cannot keep up.
  3. Thou shalt move to the side of the road/trail before halting abruptly to avoid collisions.
  4. Thou shalt not covet thy fellow runner’s personal records.
  5. Thou shalt acknowledge waves, greetings, nods, and good morrow’s when passing other runners.
  6. Thou shalt run with awareness at night, for lo! Lurkers may creep when nobody is watching.
  7. Thou shalt invest in good running shoes. Do not be deceived by what is popular.
  8. Thou shalt remember the rest day, and keep it holy. It is most beauteous.
  9. Thou shalt not forget to hydrate, for your body will betray you with dehydration.
  10. Thou shalt not be invincible and run through aches and pains/ignore injuries.
  11. Thou shalt show mercy unto thy fellow runners, and not blow snot rockets without looking first.
  12. Thou shalt run against traffic, or surely thou will perish.
  13. Thou shalt not throw cups at the feet of runners behind you.
  14. Thou shalt pay attention to traffic before crossing streets.
  15. Thou shalt commit adultery with other forms of exercise; biking, hiking, elliptical and swimming shall heal thy tired muscles.
  16. Thou shalt thank the volunteers, and honor them with praise.
  17. Thou shalt not be an elitist jerk. If ye run, ye are a runner.
  18. Thou shalt not litter thy fuel trash.
  19. Thou shalt bequeath thy wealth of knowledge to newer runners, for the experienced man is wise.
  20. Thou shalt enjoy thyself. If running givest thy soul grief, thou shalt rethink the path of exercise and maybe take up zumba.

Happy Saturday, friends!

I’ve been really busy with schoolwork and trying to get my life together this past week and haven’t really had time to post much. Things are finally starting to settle down and brighten up though!!

  • As you all know, I’ve been in a boot and not running for the past few weeks now because I might’ve had potential stress fractures in my 3rd and 4th metatarsals. I got an MRI on Monday for my foot and had a follow-up appointment on Thursday to see the results and………..I DON’T HAVE A STRESS FRACTURE!!! It turns out I have a stress reaction in my 2nd metatarsal that’s so so sooo close to being a fracture. I’m so relieved that I caught it early on before it could’ve gotten much worse. If I had done one more workout, it probably would have been much more severe. My roommate constantly says I’m the luckiest person she knows, and I’m starting to think that it’s true. I’m just so glad that I’m so aware of my own body..it’s always better to be safe than sorry!
    • Now that we know what it is, I’m starting a slow rehab process to get back into running starting with cycling and swimming, then elliptical, then transitioning to running a few miles at a time. I’m soo excited to finally run again, and thrilled that I will be able to have an outdoor season!

Hehe that’s all. Hope you all have a wonderful weekend!

anonymous asked:

Is it possible to be healthy without losing weight for someone like you (and me)? Not trying to attack, just trying to get advice

eat a balanced diet of things that make your insides feel good. drink a ton of water. see a doctor regularly that doesn’t shame your weight. move your body in ways that feel good - yoga, walking, elliptical, sports, swimming, ect. keep good, positive feelings in your heart and mind as much as you can.

if you lose weight by adopting behaviors like that, so be it. if you don’t lose weight by adopting behaviors like this, then there’s that.

weight doesn’t have to equal health. behaviors equal health.