Hi!

My name is Gabby.  

I lost half my body weight through exercise and eating right.

 I'm here to motivate you, inspire you, and make you laugh on your journey to a healthier and happier lifestyle.

What Exercises Should You Be Doing?

What Exercises Should You Be Doing?

Warning: Adult language

Please do not read any further if you are offended by adult language.

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photo credit: pixabay.com

photo credit: pixabay.com

FIRST THINGS FIRST: YOU NEED TO MOVE YOUR ASS!

If you're trying to convince yourself that you don't need to exercise, consider this is your wake up call: 

YOU MUST EXERCISE.

I don't care if you are at your ideal weight and don't need to lose a single pound. You MUST exercise if you want be to healthy. Period. Get it in your head and deal with it. There's no way around it.

 And if you are trying to lose weight, it is impossible to lose weight (the healthy way) without exercising. You can only lose so much weight by cutting calories. You MUST start exercising to continue losing weight. There is no other way.

Here's your next reality check:

You must include CARDIO and WEIGHT TRAINING into your exercise program.

Both cardio and weight training are absolutely essential, because they provide different benefits and together they help you obtain optimum health and fitness.

The importance of cardio:

Cardio is a must for several reasons. First I'll mention the benefits that nobody really cares about. Cardio strengthens the heart, improves circulation, lowers blood pressure, improves lung capacity, and drastically reduces the risk of dying from cardiovascular problems. Let's be honest here, most people do not exercise for the sheer joy of solely becoming healthier. We want to look good, we want to feel good, and we want to look good. Yep, I said it twice. Obviously, the most common reason most partake in cardiovascular exercise is to burn calories, burn fat, and lose weight. And that it does, magnificently. The most common cardio exercises are walking and running, skiing, biking, elliptical trainers, and aerobics. I run on my elliptical for an hour everyday. I could not love it more. I have been on that thing every day since I got it (save recovery time from my body lift surgery) and I look forward to it everyday. Do you need to do an hour of cardio a day. Hell no, start small. I started out doing the elliptical for 10 minutes a day...that was 2 years ago. I added more time as I felt stronger. Cardio also builds endurance. You can lift weights all day but if you don't do any cardio, you won't be building endurance or strengthening your heart and lungs. Weight training doesn't build endurance, it builds lean muscle mass which obviously builds strength. 

The importance of weight training:

Lean muscle mass burns mad calories. It burns them when you're watching TV, it burns them when sitting at your desk, and yes folks, it burns them when your sleeping. The big difference with cardio and weight training, is cardio burns more calories while you are actually exercising. It's more short-term. Weight training burns more calories in the long-term. The more muscle you build, the more calories you are going to burn all day long. The more muscle mass you have, the higher your metabolism is going to be. Everybody wants a high metabolism, right? You bet your ass. So ya, you need to weight train. It doesn't matter what your age, you should be weight training. In fact, it has long been proven that the older we get, the more muscle mass we lose.

Weight training is foreign to a lot of people, but mostly women. Any man will tell you they would love to be muscular and ripped, but very few have the constant dedication to get there and then maintain it. Most women believe the myth that if you weight train, you'll automatically get bulky, manly looking, and look even bigger and fatter. Don't believe the hype ladies. First of all, for men who want to get bulky and all Arnold-looking, they are weight training in a very specific way so they can get that big. They are lifting massive amounts of weight with fewer reps, pounding the protein and supplements, and eating in a much different way than a woman who is trying to lose weight does. There are different ways to weight train. Women usually stick to the lower weights at higher reps to tone and sculpt their bodies. A healthy fit woman with muscle definition does not look manly, in fact, most think it's sexy as hell. I know I do.

For many women especially, it's scary thinking about weight training. How do I do it? What if I hurt myself? I don't want big muscles? Us women tend to make a million excuses on why we should skip the weight training stuff all together and then we justify just doing the cardio.

GET OVER IT! You have to do it!

{This article contains affiliate links. See bottom of page for details.}

There are hundreds of weight training exercises that you can do. You can use free weights (dumbbells or bars), machines, medicine balls, kettle bells, resistance bands, etc. Do some research and see what interests you the most. I use free weights, kettle bells, and most recently started using resistance bands (which I absolutely love!). Start small and build from there. Google weight training exercises, you'll find a ridiculous amount of choices. Or take a trip to B & N and flip through some books.

{To read about exactly what I did for exercise when I first started my weight loss journey, read my article, "I Hated Exercise. How Was I Ever Going To Do This?"}

More on kettle bells:

I want to take a minute and talk about kettle bells. Kettle bells are an incredible workout! I absolutely love my kettle bell. Instead of buying all the different sizes of kettle bells, an adjustable weight kettle bell is like six kettle bells in one. I used free weights for one full year before I tried the kettle bell. I got more muscle definition from the kettle bell in two months than I did in the six months of free weights. It is a wicked workout. Totally amazing.

Here's my baby girl! I love her. As you can see, I use her all the time. She's a little beat up. But she doesn't mind. She loves that I spend so much time with her ;)

Here's my baby girl! I love her. As you can see, I use her all the time. She's a little beat up. But she doesn't mind. She loves that I spend so much time with her ;)

Most people think the kettle bell only works the arm muscles. Hell no. It's a total body workout. You are using every single muscle in your body. If you're not into making up your own program, there are lots of dvd workouts for kettle bells. 

{Click here to watch my instructional kettle bell videos. I show you all the moves! Written workouts included.}

Bottom line:

You can pick whichever cardio and weight training exercises you want but make no mistake, you must do it. It's the only way to reach optimum health and it's the fastest way to lose weight. You can start out small and add as you go. You don't have to jump into crazy, long workouts at first (or ever). Just start adding both elements to your regimen until you work up to a productive amount. 

What is a productive amount of exercise to lose weight?

Aim to work up to:

  • 5-6 workouts/week with 1-2 rest days
  • 2 of those workouts should be weight training workouts (with at least one day in between- do not weight train the same muscle group two days in a row)
  • Cardio workouts should be 30-60 minutes in length (45-60 minutes is best)
  • Weight training workouts should be 20-30 minutes in length

I'm not saying it's going to be easy, but it doesn't matter. 

Dig deep and do it. 

Before you know it, your clothes will be getting too big for you. You will start feeling strong, your muscles will feel tight, you'll be sleeping better, and your mood will be elevated. It's amazing how exercise makes your body feel. You will start to feel freakin' amazing! It's simply wonderful...and totally worth the efforts.

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness”
— Edward Stanley

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Related Links Below:

 

*The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content in this article is for general information purposes only. I am not a doctor, nor am I a dietitian. Talk to your physician before making any changes in your diet or exercise regimen. The information found in this article is from various sources which include, but are not limited to, the sites listed above. I encourage you to do your own research and talk with your physician before making any changes in diet or exercise. What has worked for me may not work for you. This information in this article or on this website should never replace or serve as medical advice.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR HAVE ACCESSED THROUGH THIS WEB SITE.

Please Note: The affiliate links provided in this article are for products that I purchased and use regularly. I did not receive these products free nor was I asked to do a product review.

 *Affiliate Disclaimer: Half of Gabby has recently become an Amazon Affiliate. The Federal Trade Commission (FTC) requires all affiliates to put a disclaimer on their website/blog. Most disclaimers are so filled with confusing lingo that you don’t even understand what they're saying. I’m going to break it down for you the way I'd want it to be broken down for me. I’m not a fan of complicated and unclear regulation jargon. So here’s the dealio. Half of Gabby takes up a tremendous amount of my time. But because I love it so much, I really want to continue dedicating my time to it. For six years now, I have been providing product links to products that I use and love and in turn recommend them to my readers. These products have helped me maintain a healthy lifestyle and/or improve my family life. I have helped sell countless products for six years and have never received any commissions… Until now. As of September 15, 2016, I will be providing links just as I've always done, but now will receive a very small commission if you purchase an item through the affiliate link that I provide. An affiliate link is simply a link that brings you to a place where you can buy that product. I will not earn a commission by you simply clicking on the link, you must actually purchase the item(s) within 24 hours of putting it in your Amazon cart. Prices are exactly the same for you if you purchase through an affiliate link on Half of Gabby. You will NOT pay more by clicking through the link. My promise to you is that I will never recommend a product that I don’t fully 100% believe in and/or use myself and recommend to close friends and family. This will allow me to continue working hard on Half of Gabby without it using up time that I need to otherwise dedicate to contributing to my household. I'm happy to be able to continue my blog and to continue talking with, meeting, and helping people all over the world with their health journeys!

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