The Eat Clean Diet isn’t the only thing conditioning my body back into shape. I have been hitting the gym regularly and HARD!
The worst part about beginning to weight train and exercise again is the pain that comes with the process of building up muscle strength and endurance. You feel like you got hit by a Mack truck!
These “training pains” are a very important and unavoidable phase of getting in shape. There’s actually a name for this process: conditioning. Since I haven’t completely been out of the gym, I am re-charging my body with some intense weight and cardio combos.
Here’s an example of today’s workout, which was created for me by Dr. Nicholas Vendemia. He’s a NYC Plastic Surgeon with years of experience in the fitness industry, including a ongoing collaboration with the trainers of Equinox Gyms in Manhattan.
Stepmill: 20 min, alternate 1 min. intervals (level 9,level 6), take 2-steps -at-a-time for last 2 min.
Leg Extensions: 25 lb, 3 sets of 15 reps, <30 sec rest between sets
Leg Curls: 25 lb, 3 sets of 15 reps, <30 sec rest between sets
Hyperextensions: hold 25 lb plate, 3 sets of 15 reps, < 30 sec rest between sets
Dumbbell Shoulder Press: 8 lb dumbbells, 3 sets of 15 reps, < 30 sec rest between sets
Dumbbell Lateral Raises: 5 lb dumbbells, 3 sets of 15 reps, < 30 sec rest between sets
Elliptical Cross Country (use one the has moving handles): 10 min, resistance level 12
Hanging Leg Raises: 30 reps total
How are you kicking your butt these days?photo credits: shapefit.com iexic.us womenhomehealth.com istockphoto.com musclemeasure.com allaboutabs.com