Friday, December 29, 2006

Fat burning workout - Afterburn

Well, guess I got busy with the holidays and also was without the internet for a week and a half due to a power outage. How did I stand it? :) I did get about 6 books read with my trusty penlight. I had found a link to an interval training site where it explained a good fat burning workout where you superset different exercises and move quickly with short rests. This is designed to be less efficient which is what you want for fat burning.

When I was at the bookstore, I found the book The New Rules of Lifting by Lou Schuler and Alwyn Cosgrove. I found that they like doing many of the same exercises Laura has trained me to do, such as deadlifts, squats, lunges and others. Lou says there is no 'dork factor' in using a clipboard, so I made up my own spread sheet with the Fat burning exercises and will take to the gym with me. I'll be able to write in how much weight I'm using which is good because I can't remember diddly squat. Somehow, Laura remembers what weight to give me but I don't pay any attention. I only made about 3 modifications.

Monday night, Workout B
Step ups/Dumbbell incline bench press
Bulgarian split squat/lat pull down
Romanian deadlift (straight legs)/swiss ball side crunches

Wednesday night, Workout A
Barbell squats/ Standing rows
Swiss ball supine hip extension/dumbbell push press (slight squat)
Rotational lunge/swiss ball crunch 8lb medicine ball

I do this routine from Jan 3 through Feb 12 and then move on to the Fat Burning II workout. The Fat burning III has a 4 exercise giant set. Let's see if I can make it to that.

Tuesdays I'll do the high/low intensity cardio (1 minute fast, 2 minutes slow repeated 3 times to start).
Fridays I still work out with Laura and the girls and then do the afternoon hike. I'll do a walk on Sundays and then either rest or a walk on Thursdays and Saturdays.

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