By: Janine Serio
The warmer weather is coming…we can feel it. (Almost) time for shorts and cute dresses, plus some shapely legs to show off ! 😉 This week, our Wednesday Workout is all about producing a metabolic disturbance to the lower body. Not only are we incorporating body-weighted plyometrics, but we are introducing the dumbbells too!
Contrary to what MOST think, although more and more research is being published on this topic, you need to lift HEAVY in order to elicit a change within the body. It kind of sounds like an oxymoron since we have titled this workout “Thigh Thinner.” In Health Nut fashion, we will explain!
Since all of the workouts we advocate are under 30 minutes, you can go heavier than you would if going for an hour; you will challenge your body more effectively and efficiently; and you will be forcing your body to “failure,” creating that metabolic aftershock that keeps on rockin’ hours after your workout. To get this, though, you have to put in the hard work. Remember, it is just 30 minutes…
Gals, we know what you are saying, “I am afraid to lift heavy. I do not want to get too bulky.” Trust us, this will not happen, especially if your exercise program is smart (i.e. minimal recovery between exercises), the weight you are using is appropriate (everyone’s strength level differs), and, of course, your nutrition is in check. Side Note: The only way that “bulky” look appears is if you are building muscle under all of those “winter clothes” (a.k.a. body fat).
When we train intensely, and achieve that point of “failure,” we release an increased amount of testosterone – don’t get nervous – and growth hormones. Additionally, heavy lifting is what is going to produce that metabolic response of building muscle while simultaneously burning fat. Think of it as a “2 for 1” deal. This is what will result on a leaner, more shapely, appearance. Decreased body fat, plus an increase of lean muscle, equals a fat burning machine!
Since we know that heavy is a relative term, we chose a range of 10-15 reps for each of the exercises in the workout. For beginners, your goal will be to reach 15 reps; more advanced individuals will hover between the 10-12 rep range. When choosing your weight, you should be able to complete your MAX number of reps, but not a rep more. For example, if 10 reps is your max weight, you should be able to get to 10 with good form but would be unable to complete 11. This may be trial and error, at first, but you will get the hang of it quickly!
Happy Workout! As always, let us know what you think!
Do you want more? Get our FREE “21 Day Fitness Blueprint” HERE – 5, fast, intense, and effective Body Weight workouts that will have you more motivated, a regained love of fitness, and time back on your side! Theses workouts can be done ANYWHERE, ANYTIME and will have you finished in under 30 minutes!