I lost 2lbs this week – horray! I’m back on track! So I did some new things this week! And since they were new, I was was nervous to do it – but now that I have – I feel so much better and much more confident. So what did I do? I lifted weights! The free weight room has always been really intimidating to me, I always felt out of place in there and unsure about what to do and how to do it. So my friend Lauren asked me to lift with her last week (thanks, friend!). I was super nervous but I went because even if I hated it, at least it’d be something to write about this week, right? Well, I loved it! I felt sore after but also super pumped and proud of myself! So I went again with her, and I still enjoyed it! So Saturday, I came by myself - which is huge for me! I started reading about lifting weights and losing weight and I was pretty excited about what I found.
I read that:
Aerobic (cardio) activity burns fat while you’re exercising, but anaerobic (lifting) activity burns fat in the minutes, hours and days following exercise, as your body recovers from your workout. Compare the energy costs of the two activities during a workout session, and aerobic activity appears to burn more fat.
But if you add up the fat burned by the two activities during and after exercise — including what’s burned between sets during the workout itself — anaerobic activity comes out ahead. Way ahead.
(here’s the link if you want to read the full article: https://experiencelife.com/article/lift-to-lose-weight/)
The other new thing I did was the SLED program we offer here at Fusion. What is the SLED program? Have you heard of it? You might not have, we don’t market it much – somebody better get on that marketing girl to do something about that (it’s me, I need to help promote it!).
Anyhow, here is what SLED is. It stands for Stronger, Leaner Every Day and is based on the Delorme’s Principle of progressive resistance to get your body to change.
So over by the desk in the cardio room you will see two bins on the wall. One says “New Workout” and one says “Completed.” Each sheet lists all the weight equipment in the cardio room (we also have machines up in the free weight room that do the same thing). You start by going to the machines and seeing what the most weight is you can do 10 reps of. You write that down on the sheet and put it in the “Completed” bin, that’s your starting point. Then our personal trainer, Chris, will get the sheet and write down the weights you should do next time. So lets say on one machine you were able to do 10 reps at 40lbs. Chris might write down 40lbs, 40lbs, 50lbs (this is purely for explanation only, I have no idea yet how much he raises it). So you try to do 10 of each. If you can only do 8 of the last set, no worries! That just tells Chris it’s challenging for you. Put your sheet in the “Completed” bin and the process starts over. I’m pretty excited about it – I like that someone will tell me, “Ok, do this now.” It helps to have some direction and I’m not just wandering aimlessly from machine to machine. If my explanation didn’t help you understand it, stop by Fusion, it’s easier to explain with the sheet in front of you.
That’s it for this week – next week we measure again. Eeek! Hopefully it’s good results! Wish me luck avoiding Halloween candy (Crunch bars are my weakness!).