I must blog

K so I am working on a project for my bestest friend who is trying to lose pregnancy weight, and since I want that to be my main focus when I get certified, I am testing it now. I have done tons of research and I can tell you one thing for sure, the absolute best most effective and fastest way to lose weight, is cardio.

now, let me tell you you somethings I have learned about doing cardio and being most effective. I know it sounds dumb, and I know you may not believe me, but stop using machines!!! I understand in the winter obviously there almost isnt a choice unles you wanna go run around inside the church gym(which is totally an option) but when it is summer and nice outside, I promise you will see more results if you do the work on your own, as apposed to using a machine.

Let me tell you the history behind machines. they started with the strength training machines, and the reason why they made them in the first place, was to make sure people were doing the exercises correctly, in good form. Which is great, cardio machines however, are not. I don't care what machine you use, I promise it does half the work for you. Elipticals, you already know my feelings on those, treadmills, your foot hits the belt and the belt pulls you through — it’s mainly a quad exercise. the only way a treadmill will be as good as regular running, is if you turn it off and push the belt yourself. Basically with a treadmill you are lifting your legs up and down, but now pushing your body forward because the belt moves on its own. make sense? Now please don't get me wrong, I am not saying that using a cardio machine is totally useless, I am telling that its not the most EFFECTIVE way to use your time. let me put it this way, 45 mins on the treadmill can be done in 25 mins outside.

A variance I am having with doing this for my friend, is she hates running/walking. Which, a lot of people do, which is why they don't do it. That is fine, there are so many other forms of carido out there, swimming, kickboxing and others. My other thing with her is she has a baby, so yes, she could go somewhere and work out, either leaving her baby with a sitter or what else, but lets face it, when you are trying to motivate yourself to simply workout, thats hard enough, but when you have to make arrangements for a baby and then load her up, makes motivation that much harder. So I have found some cardio activities she can actually do right from her living room, or even in her back yard. I am not sure if she will like them, its an interval training regement, and its intense. The key is, the more intense your work out, the faster you lose weight. Intervals are hard, and sometimes painful, but so wonderful after. If you would like to do these, here is a short video to show you HOW to do all the exercises, not for how long but so you can get a visual.

Start with a three to five minute warm-up then go right into your first interval: 30 seconds of brisk walking (or jogging). At the end of 30 seconds, you should be winded and ready to slow down. This will be your active recovery period, slowing your walking down for the next 2 minutes. Then repeat by increasing the intensity of your speed for 30 seconds.

3-5 minute warm up
30-60 sec. “high”
30-90 sec “low”
Repeat this pattern for 4 to 8 complete Intervals (a total of 10 to 15 minutes) and finish with a cool down.

So I would suggest picking 3 or 4 different exercises in the video and switching off in your intervals which one you do. I would suggest doing jumping jacks or regular jump rope for your "low" intensity portion of your intervals. So remember, 30-60 sec. “high” and then 30-90 sec “low” is ONE INTERVAL, or a SET if you will. If you do 60 sec and 90, 8 times, you will have done cardio for 27 mins including 5 mins warm up and 2 min cool down.