Last Wednesday I had my first official session with the personal trainer. Thankfully I had the same trainer who did my assessment. Since my arms were dead from the day before we decided to work on my legs. The trainer warned me that legs are the worst so I would probably not be able to really walk for a few days.
Boys was he right...My session really only lasted 20 Min. I did 5-10 Min on the elliptical to warm up and then I was lead to the fitness studio. I did 2 types of squats, lunges, and leg curls. I swear by the time I left LA Fitness it felt like I had no legs, haha.
So I did 3 Sets of 12 of Reg Squats and closer squats, then I did 8 full lunges across the studio, which means Right and Left equals 1. Those were killer. My trainer made sure I took at least 30-45 sec breaks in between and stretched out my legs. After that we walked downstairs and did 3 sets of 12 leg curls. I definitely felt the burn. Especially the next two days following.
Tuesday, May 22, 2012
Wednesday, May 16, 2012
Fitness Assessment
Last Friday a trainer came up to me and asked if I had my free fitness assessment. At first I was kind of iffy, but I finally decided to go through with it. After making the appt I just became so nervous and started to google what happens during a fitness assessment. I read that it checks body fat, there's a crunches and push up test, and flexibility. I was so scared because I knew I wasn't going to be able to do the amount of pushups/crunches that is considered good for a person at my age. I got so nervous and scared that I almost considered thinking of cancelling my appointment.
Yesterday came I breathed in and walked up to the front desk and told them I'm here for my fitness assessment test. They asked me to go warm up for 5-10 min and then come back down. The Trainer met me and was thankfully super nice. We talked about my goals, about how our body works, about routines and exercises. It was awesome. I felt more knowledgeable.
What I learned...
1) Strengthening before Cardio
2) Everyday should focus on a different section of the body
3) Each section you workout needs at least 72 hrs of rest
4) Cardio should be Hi Interval or change up the cardio workout
5) Each week change up the amount of sets, reps, and weights to increase the workout for your muscles
6) Rest 45-90 sec btwn each set
7) Eat every 2-4 hrs or your body goes into starvation mode
8) I should be around 19.7% body fat, I'm currently at 41%
9) Build muscle to increase metabolism
Exercise: Triceps/Biceps
1) Lying on bench tricep extensions and Bicep Curls (5-8 lbs, 3 sets of 14)
2) Standing overhead tricep extensions and Palms facing each other Bicep Curls (15 lbs, 5 lbs, 3 sets of 12)
3) Tricep pushdown with straight bar and Planking (30 sec intervals) (30lb, 3 sets of 12)
I felt amazing after the workout. I have never felt the real use of a gym until last night and it was only 20 min long. So of course I went in saying in my head I'm not gonna get a personal trainer. But after what I learned and the exercise I signed up for a year, once a week with a personal trainer. I just felt that this was the right decision for me. It's time to invest money and effort into me and getting healthy. This will allow me to be more disciplined and have more drive because my trainer isn't going to be all easy on me. I can get away with it with Rocco sometimes.
I feel like I've made a big step in life. I hope the results will show my dedication.
Yesterday came I breathed in and walked up to the front desk and told them I'm here for my fitness assessment test. They asked me to go warm up for 5-10 min and then come back down. The Trainer met me and was thankfully super nice. We talked about my goals, about how our body works, about routines and exercises. It was awesome. I felt more knowledgeable.
What I learned...
1) Strengthening before Cardio
2) Everyday should focus on a different section of the body
3) Each section you workout needs at least 72 hrs of rest
4) Cardio should be Hi Interval or change up the cardio workout
5) Each week change up the amount of sets, reps, and weights to increase the workout for your muscles
6) Rest 45-90 sec btwn each set
7) Eat every 2-4 hrs or your body goes into starvation mode
8) I should be around 19.7% body fat, I'm currently at 41%
9) Build muscle to increase metabolism
Exercise: Triceps/Biceps
1) Lying on bench tricep extensions and Bicep Curls (5-8 lbs, 3 sets of 14)
2) Standing overhead tricep extensions and Palms facing each other Bicep Curls (15 lbs, 5 lbs, 3 sets of 12)
3) Tricep pushdown with straight bar and Planking (30 sec intervals) (30lb, 3 sets of 12)
I felt amazing after the workout. I have never felt the real use of a gym until last night and it was only 20 min long. So of course I went in saying in my head I'm not gonna get a personal trainer. But after what I learned and the exercise I signed up for a year, once a week with a personal trainer. I just felt that this was the right decision for me. It's time to invest money and effort into me and getting healthy. This will allow me to be more disciplined and have more drive because my trainer isn't going to be all easy on me. I can get away with it with Rocco sometimes.
I feel like I've made a big step in life. I hope the results will show my dedication.
Tuesday, May 1, 2012
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