And..here's your funny for today!
Recently, I have been approached by two different females with very different fitness goals, lifestyles, age ranges, body compositions, and access to equipment seeking advice on wanting to start on a path to getting in shape. As a frequent reader of many social media and fitness sites, I have found a common theme that women don't want to get bulky and just want to look toned. Unfortunately, some advertising and marketing schemes have made women assume that these are any valid outcomes of working out. First off, while the rate of muscle growth is greatest for newbies, it takes a tailored diet and lifting regimen to truly see large muscles on a female. (I will highlight PCOS and muscle growth in a moment.*) Secondly, that toned appearance can come only from using muscles, not from just doing cardio. (Trust me: I was a cardio bunny at the beginning of my journey and mind you, my weight was lower but my booty was not lifted and I wasn't necessarily 'tight'.) You will get lifted in all the right places just by slowly implementing a resistance aspect to your fitness routine. With that said, I have come up with a few circuits that you can complete if you are new to working out and have no equipment at home. I will do circuits like this at times I do not have access to my home equipment or a gym. I hope the links have not expired on these, but it should send you to videos demonstrating proper form.
For the following circuits, do each workout in order, take a minute or two break and then repeat the sequence again as many times as possible. (I'd say first go for at least 2, no more than 5 times through each circuit.) For each exercise in the circuit, do as many as possible, until your muscles become fatigued. I've made the name of each exercise a link to exercise demonstrations that help show you proper form. Example: Circuit One, do 15 pushups, 12 bench dips, 45 seconds wall sit, 30 Russian twists. I take a water break, then repeat that circuit 2 more times before moving on to Circuit Two. I'd recommend doing this workout 3 times this week, with a rest day in-between (i.e. Monday, Wednesday, Friday).
Circuit OneRussian Twist Flutter Kicks Diamond Pushups Bodyweight Squat Calf Raise Jumping Jacks Bodyweight Lunges
 If you are already doing cardio, go ahead just remember that there is no need to over-do it! I'm a fan of High Intensity Intervals or Tabata training but I cannot recommend that for unseasoned individuals, as it is easy to lose coordination and injure oneself during these. For those with PCOS, if you incorporate these circuits, and yoga and leisure walks several times a week you should be good; no need to overstress your adrenal system. REMEMBER that the #1 first goal of working out should be a focus on health, hence my little graphic above! Focusing on health first will also decrease the liability that you will stop the program because it does take time to see physical changes. Invest now in your health and save money and enjoy life down the road! |
*If you are an aerobics junky, stop. Do low intensity relaxing exercise (leisure walking, tai chi, restorative yoga) and weight training instead to control cortisol which can be one of the major issues in disrupting brain ovary signaling. (Teta, Jade. Metabolic Effect, Inc. "How To Lose Weight with PCOS". www.metaboliceffect.com)
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