If you've been in hibernation mode over the winter, you have likely lost some muscle mass.  When you yo-yo with diet and exercise, you inevitably end up losing muscle mass which reduces your resting metabolic rate - the rate you burn calories 24 hrs a day.  This slower metabolism makes it tougher to lose weight and you'll have to stick to the strictest of eating habits to maintain weight let alone lose it!

At the other end of the spectrum, you may have been working like a fiend all winter to stay in shape but still have a few more to lose to feel fabulous.  This sounds unfair, but the close you get to your goal, the tougher it is to lose the last few.  It's like a sprinter trying to shave fractions of a second off an already incredible time - it takes work, balance and a strict routine.  

Wherever you fit on the spectrum, here are some tips to help you take off 10 or simply feel firm and fabulous heading into the summer months.

1. Get strong!  (notice this is #1)
Pushing through plateaus is less about losing weight and MORE about adding muscle.  Adding muscle increases your resting metabolic rate - back to that rate you burn calories 24 hours a day.  It will also be the key to feeling tight, toned and creating more symmetry with your body shape.

2. Speed up…and down!
Cardio is still great exercise and has amazing health benefits.  And yes, doing cardio activity at that low intensity “fat burning zone” does burn a higher percentage of fat calories, but to benefit from that principle, you have to do the activity for an extended period of time.  Marathon runners are lean, but they also log a lot of time on the road!

To optimize your workout time, try varying your intensity.  Athletes use this principle with specific timing but for general fitness, play with it.  Use 30 seconds high then low; one block fast, one block slow.

Also remember you can get too much of a good thing.  Intense training is great but it is also stressful so like lifting heavy weights, take time to rest and recover.  Use HIIT (high intensity interval training) about 3 times per week then add in some recovery activity and resistance in the mix.  

3. Try something new!  
When you start to get used to an exercise and it becomes easier, it also means that it's likely working less!  It's called “specific adaptation to imposed demands” and is one of the reasons for plateaus.  So to keep both your body and your brain challenged, change things up!

How much is up to you.  Even small changes in a routine are enough to trick your body into reacting differently - keep the same exercise but change the order, add some stability, change the intensity, change the number of reps and sets you use.  You can also opt for a complete change - in the exercises or the balance in your routine.  Switch locations - move from the gym to the park or the cycle studio, find a workout partner or try small group training, take up a new summer sport that works head to toe like beach volleyball, rock climbing or mountain biking!

Some specific exercises that work well to optimize time…

  • Boxing and interval-based sports - boxing is my personal favourite as it truly does combine all components of fitness with exceptional balance and grace (yes, grace!)
  • Circuits - boot camps in the park, at the gym or in your back yard!
  • Indoor cycle class - or other group training that blends cardio and conditioning like rowing, TRX, battleropes, etc.

Get Active in 8…my new birthday challenge!

Very often when the mood strikes, you end up wondering what to do!  Last year, we launched a 50-50-50 Challenge as a longer term program.  This year's birthday promotion is short and sweet - well maybe not sweet but it there will be fun options for all levels.

It's putting a SIMPLE formula in place that you can use at the gym, at home or at the park.  It will take about 15 minutes in total and includes 8 exercises done in 1 minute blocks of time.  We'll be posting all kinds of options but here are the basics:

ACTIVE-8 is simple:  8 exercises x 1 minute exercise blocks

Quick workouts work simply because they're easier to do more consistently.  Start with this short workout, but feel free to add a second round or other activity and exercise.  I designed this to give you a jump-start to get moving and motivated.  Here's the simple outline you can adapt for ANY level of fitness

If you're starting up…

  • 2 lower body + 2 upper body (squats, push-ups, lunges, triceps dips)
  • repeat each twice to equal 8
  • do each exercise for 30 seconds, take 30 seconds rest
  • gradually increase work time 40:20 and then to 45:15

If you're stepping it up…

  • 4 integrated exercises + 4 plyometric exercises
  • do each exercise for 40-50 seconds with 20-10 second rest
  • repeat circuit 1-3 times

Tabata style…

Dr. Tabata's research has inspired a whole new trend in training.  We're applying the principle of the timing in our Active-8.

  • 4 conditioning exercises + 4 cardio or plyometric exercises
  • alternate conditioning with cardio
  • 20 seconds work as intense as you can + 10 seconds rest/recovery (30 seconds in total)
  • repeat each exercise 2 times (so that's 1 minute in total for each)

Plus…warm Up.  Any activity can work to warm up; just remember the key components to determine intensity, type and time.  

  • elevate core temperature - you want to increase circulation and feel warm before you begin more intense activity
  • dynamic range of motion - large, rhythmic movements to get your joints lubricated and moving
  • rehearsal - get your mind and muscles prepared by including lower intensity moves you'll be doing in the workout

Plus…cool down.  Gradually decrease the intensity of your workout and then take the time to stretch out all the muscles you used in the workout holding them for 20-30 seconds.

  • Watch for workouts starting June 23rd - happy birthday FROM me!
  • Colin and I will be sharing some of our favourite cardio and conditioning exercises in easy 8-minutes routines!

Looking to break out of the winter blahs and get in shape for spring!  We've put a 3-month package together for our 50-50-50 Challenge.  We've set up an amazing discount for our Canada AM viewers to access our online training site.  You can start ANY time and join our journey!

If you have any questions on how and where to get started with your workouts, contact Libby at www.libbynorris.com.  We love your feedback, questions and suggestions for segments.