In my previous post, I provided the measurement tools that Lisa Priestly and I talked about in my recent Nancercize internet radio show, “Finding Your Fitness Sweet Spot.” In this post, I’ll be providing you with Lisa’s recommended template – how to put exercise to use to reach your specific goals and based on your lifestyle. Believe me, the particulars vary greatly depending on whether you’re raring to lose a significant amount of weight, or whether you’re job is “beating you up.”
To listen to the complete episode, please go to
http://www.blogtalkradio.com/nancercize/2010/02/26/find-your-fitness-sweet-spot--part-2
* For the relaxation component that Lisa emphasizes and which is often overlooked, but very important, please see my earlier radio shows:
Detox and De-Stress to Lose Weight
(breathing and relaxation technique)
http://www.blogtalkradio.com/nancercize/2009/03/19/detox-and-de-stress-to-lose-weight
Yoga for a Healthier You
(relaxation exercise)
http://www.blogtalkradio.com/nancercize/2010/01/14/yoga-and-weight-loss
Here’s how to customize your workouts, again, based on American College of Sports Medicine (ACSM) recommendations:
Main goal: Weight loss - emphasize cardio, but don’t forget everything else!
1. Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week of moderate-intensity physical activity. This means about 4- 6hours a week
2. ACSM also recommends strength training as part of this health and fitness regimen, in order to increase fat-free mass and further reduce health. This increases lean muscle mass, which = increased metabolism
3. Do 2 sessions of strength training of 8- 10 exercises- minimum of of 1 set.
4. Daily 5-10 minutes a day of quiet deep nostril breathing*
Main goal: Toning - focus more on strengthening, but don’t forget the cardio!
All programs have min of 10 warm up and 10 mins of flexibility
1. 3 – 4 sessions of cardio
2. 2- 3 sessions of strength – 2 exercises per major muscle group; 2 -3 sets of 8-12 reps
3. Mix the training between calesthenics and resistance machines or weights
4. 1 session of yoga
5. Daily 5-10 minutes a day of quiet deep nostril breathing*
Main goal: Stress Management – Physical restoration
If you lead a really stressful life, releasing physical tightness and tension in the body is the place to start.
1. 2- 3 days of yoga – Or: 1 day of pilates
2. 3-4 sessions of 40-60 minutes of cardio
3. 1 session of weight training
4. Daily 5-10 minutes a day of quiet deep nostril breathing*
To find out more about Lisa Priestly, visit her web site: www.wholelifestyles.us.
To listen to the complete episode, please go to
http://www.blogtalkradio.com/nancercize/2010/02/26/find-your-fitness-sweet-spot--part-2
* For the relaxation component that Lisa emphasizes and which is often overlooked, but very important, please see my earlier radio shows:
Detox and De-Stress to Lose Weight
(breathing and relaxation technique)
http://www.blogtalkradio.com/nancercize/2009/03/19/detox-and-de-stress-to-lose-weight
Yoga for a Healthier You
(relaxation exercise)
http://www.blogtalkradio.com/nancercize/2010/01/14/yoga-and-weight-loss
Here’s how to customize your workouts, again, based on American College of Sports Medicine (ACSM) recommendations:
Main goal: Weight loss - emphasize cardio, but don’t forget everything else!
1. Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week of moderate-intensity physical activity. This means about 4- 6hours a week
2. ACSM also recommends strength training as part of this health and fitness regimen, in order to increase fat-free mass and further reduce health. This increases lean muscle mass, which = increased metabolism
3. Do 2 sessions of strength training of 8- 10 exercises- minimum of of 1 set.
4. Daily 5-10 minutes a day of quiet deep nostril breathing*
Main goal: Toning - focus more on strengthening, but don’t forget the cardio!
All programs have min of 10 warm up and 10 mins of flexibility
1. 3 – 4 sessions of cardio
2. 2- 3 sessions of strength – 2 exercises per major muscle group; 2 -3 sets of 8-12 reps
3. Mix the training between calesthenics and resistance machines or weights
4. 1 session of yoga
5. Daily 5-10 minutes a day of quiet deep nostril breathing*
Main goal: Stress Management – Physical restoration
If you lead a really stressful life, releasing physical tightness and tension in the body is the place to start.
1. 2- 3 days of yoga – Or: 1 day of pilates
2. 3-4 sessions of 40-60 minutes of cardio
3. 1 session of weight training
4. Daily 5-10 minutes a day of quiet deep nostril breathing*
To find out more about Lisa Priestly, visit her web site: www.wholelifestyles.us.