Strength Training

Thursday, September 24, 2009

Recently I made the decision to increase the amount of ST (Strength Training) I'm doing in order to help me tone up and slim down. I'm 10lbs away from my "goal weight" but feel far from satisfied with the overall composition of my body. Right now I'm at about 27% body fat, which is a HUGE improvement from the 44% I started out at September of last year. Even though I'm surprised with how much my skin has shrunk back (I was terrified I'd be cursed with droopey hanging skin having 85lbs to lose), I've still got problem areas like my stomach, my triceps (or chicken wings), and my outer thighs. All of which my trainer said I should be able to tone and firm up no problem. I'd like to reduce my BF% down to 20-22% over time - hopefully my new program is the ticket combined with sticking with in my spark ranges and eating cleaner.

Right now my exercise program consists of: 4 ST Sessions and 4 Cardio Sessions...
Monday Night = 24 Hour Fitness Lift Class (1 hour full body strength training)
Tuesday Night = Independent ST and 24 Hour Fitness Turbo Kick Boxing Cardio Class
Wednesday Night = Independent ST and 24 Hour Fitness Zumba Cardio Class
Thursday Night = Independent ST and 24 Hour Fitness Turbo Kick Boxing Cardio Class
Friday = OFF
Saturday = Hiking - Training for Grand Canyon Hike October 23rd!
Sunday = OFF

When I do a full body ST session I have a general routine I tend to stick to using a 25-30lb barbell and 5-8lb dumbbells doing various lifting exercises. Last night I implemented the BOSU BALL into my routine.

This little guy is A-M-A-Z-I-N-G!! Generally during a ST session I burn about 350-400 cals in an hour. But using this device amped up my calorie burning to almost 600 in 45 minutes! I think I'm in love! Normally ST is challenging (that's how we build muscle by challenging them), but this contraption offers a whole new level of difficulty and intensity. Its amazing how standing on a rubber ball can completely change your work out.

Examples of exercises I did on BOSU BALL:
Simultaneous Squats & Bicep Curls standing on ball
Simultaneous Lunges & Shoulder Presses one foot on ball
Crunches - traditional, modified bicycle, side crunches, planks.
Push Ups, legs on ground hands on ball, or feet on ball hands on ground.
Static Squat & simultaneous Arm Raises
Balance on one leg & Tricep Kick Backs
Bent over rows
Dead Lifts

The variations are endless, I look forward to discovering more exercising with the bosu ball. I also intend on taking some progress pics so I can watch the changes my body is or isn't making. If you see a bosu ball at your gym, don't be afraid, - give it a whirl see if its the missing piece to your routine.
Share This Post With Others
Member Comments About This Blog Post
    Gosh, I'd never heard of a BOSU ball before. But just Googled it, found one on Amazon, and then found a cheap different-brand one, and have ordered it. I reckon with that and my mini trampoline, I won't have to go the gym any more.
    4217 days ago
  • SUGIRL06
    Oh I love love love my bosu!!! I found one for $20 at a flea market still in its original packaging! My favorite move is when you flip the ball over (so the flat side is up), hold onto the handles and do push ups. I can only do a few, which to me means they must be working! Sounds like a good plan you have here!
    4220 days ago
    where can i buy one???!!!!! how awesome!
    4220 days ago
  • TEDYBEAR2838
    Do they have a spark video on the bosu ball? Curious.

    emoticon you are a real inspiration.


    4220 days ago
  • KARIANN143
    Ok now I totally know what a bosu ball is LOL....Wow, they are not cheap, but I want one!!!
    4220 days ago
    That's amazing! I can't believe you burn that much doing a ST routine. I am going to have to look into this little magical piece of equipment. you are TOTALLY motivating me to do more strength lately, FYI.
    I will be doing turbokick thursday nights too haha. I did it last week for the first time and LOVED IT!!!
    You're doing great, your strength training is going to take you to a whole new level of fit I'm sure! YOU should be a trainer
    4220 days ago
  • no profile photo CD1314464
    What heart rate monitor do you use? I have been doing a little research and I am confused as to which one will be best. Do you use one with a chest strap? If not, does it read your HR continuously? I am looking for one without a strap that will read my HR the entire time I am working out and will calculate the calories I am burning while I work out.
    4220 days ago
    Love your blog--you always have such good info to share. You really are helping out your Sparkfriends and we appreciate it! Do you know where to find a bosu for a good price? They're like $100 here. Or is that just what they cost? Have a wonderfully healthy week!
    4220 days ago
    the bosu is pretty cool. I'm glad you are able to find ways to fun into your workouts!
    4220 days ago
    The Bosu is quite a workout! I use it with my Personal Trainer... it definitely makes you sweat! Keep up the great work!
    4220 days ago
    I too just used a bosu ball yesterday during my circuit training...holy moly! It rocks! Do jump squats too-your heart rate will be maxed! It is an awesome contraption! Great job girl! I can't wait to see your progress pics.
    4220 days ago
    Fitness Model here you come!!!
    4220 days ago
  • MANDAO97
    You give me so much motivation! I want to be strong again! I read through a bunch of your blogs the other day and I am really impressed with your story- and your determination. I'm looking at gyms this weekend so I can have more variety and strength training in my workouts. The elliptical at home is convenient but not enough. Congrats on a great workout and finding a new tool to use in achieving your new goals.
    4220 days ago
    Way to go on increasing your ST goals. Woohoo!!! I saw someone working on the Bosu Ball at my gym yesterday. That thing really is challenging! I use a stability ball at home, and that's super ramped up the ST challenge factor.
    4220 days ago
    I love your commitment, and know you will shed hat extra skin in no time. You are my role model girl. Although I just really started my weight loss plan and exercise. I cannot wait to get these pounds off so that I can just focus on toning more than pound loss. Keep up the great work and I'll probably catch you later for some pointers.
    4220 days ago
    i love love love love love the bosu! my best friend and i flip it upside down and do push ups on it, stand on the upside down surface and do wobble squats, do lunges with it right side up, and even hop from one to the other for pylometrics. it really really engages your core, good luck!!
    4220 days ago
    I do know how important strength training is and I'm looking forward burning off about 15-20lbs and then amping up my strength training workout. I'm excited to hear about how the ST transforms you!
    4220 days ago
    You truely amaze me girl!! :) emoticon
    4220 days ago
    Can't wait to see the pictures of you in a few months of that routine! The ball sounds interesting, I'm gonna have to try soon. emoticon
    4220 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.