Five More Pounds!

"Nutrition & smart exercise have become a natural part of Tony's days, just like driving to work or getting ready for bed." - Perfect Personal Training

News:
This morning, Tony's weight was down to under 171 lbs!  This is down nearly five more pounds from last week's weigh - in.  Because some of this weight loss was coming from lean tissue as opposed to body fat, we've recommended an increase in Tony's protein intake, and are increasing the intensity and duration of his strength training.

We've gotten several Email requests and blog comments that asked for specifics regarding Tony's workouts. While every workout that he does is very different from the last, below is Tony's entire workout from Friday, May 21st  -- with details relating to his trainer's decision-making. Happy reading! 

Heart Health Parameters:

• Estimated maximum heart rate is 169
• Training heart rate is targeted at 135-145 throughout 70% or more of the workout
• Training heart rate should not exceed 160 for more than 30 seconds

These values are only safe considering Tony's regularity of training, duration of training, and lack of any history of cardiac issues. These would not be safe values for more sedentary individuals or for those who have a recent history of medical cardiac concerns.

Priorities:
Fat loss is still our main objective
Secondarily, we are concerned about gaining back lost lean tissue
Lesser priorities involve improving balance and sustaining/improving cardiac function

Strategy:

• 34 minutes of session time will be devoted to high-rep resistive training, with the intention of burning body fat, gaining muscle tissue, improving metabolic factors, and strenghtening bones and joints
• 9 minutes of session time will be devoted to rest, cool-down, & flexibility promotion
• 9 minutes of session time will be devoted almost entirely to cardiovascular benefits
• 3 minutes of session time will be devoted strictly to core training

The Workout --  In Full Detail:

#1. Lateral raises, 15# dumbbells - 36 seconds (builds shoulders)

#2. Isometric planx - 90 seconds (improves spinal health and balance)

#3. Boxing with resistance tubing - 45 seconds (cardiovascular)

#4. Upper back & Lower back rowing with tubing - 70 seconds (improves posture, core, back muscles & metabolism)

#5. Pushups - 18 reps in 40 seconds (improves metabolism, chest, triceps, core)

#6. Isometric planx - 60 seconds (improves spinal health and balance)

#7. Supermans for the Lower Back - 20 seconds (improves lower back endurance & flexibility)

#8. Bent-over lateral raises, 15# dumbbells -- 13 reps (back and shoulders)

#9. Jumping jacks for 30 seconds (cardiovascular, lower extremity bone health)

#10. Wide-arm pushups (chest, core ability, metabolism)

#11. Bent-over lateral raise, 15# dumbbells -- 13 reps (back and shoulders)

#12. Alternating rowing exercises with tubing (posture, core, metabolism)

#13. Flies with 15# dumbbells on stability ball (chest, core, metabolism)

#14. Chest press with 15# (this is our only "super-setting" of the day -- improves chest strength and endurance, core endurance, and musculature of the upper arms)

#15. One-arm row with stability ball and 25# -- 17 reps (core, spinal health, back mmuscles - latissimus dorsi, spinal health)

#16. Jumping jacks -- 40 seconds (cardiovascular)

#17. Alternating kicks -- 45 seconds (cardiovascular, upper body muscles rest)

#18. Pushups with wide arms - 15 reps (chest, core, metabolism)

#19. Planks -- 60 seconds (core, balance, spinal health)

#20. Dynamic side planx -- 20 second ea (core, balance, spinal health)

#21. Jumping jacks -- 40 seconds (cardiovascular)

#22. Boxing with resistance tubing -- 40 seconds (cardiovascular, upper body endurance)

#23. Standing rows with 25# dumbbells -- 40 seconds (latissimus dorsi, metabolism)

#24. Pushups with feet on ball -- 15 reps (core, chest development, metabolism)

#25. Shrugs with 55# dumbbells -- 30 seconds (trapezius back muscles, spinal health, bone health)

#26. Pushups with wide arms -- 20 reps (metabolism, chest, core)

#27. Overhead Press with 15# dumbbells -- 30sec (shoulders, metabolism, triceps, bone health)

#28. Shrugs with 55# dumbbells -- 15 reps (spinal health, metabolic factors, trapezius muscle development for postural reasons)

#29. Hybrid exercise: Squats combined with bicep curls using 15 # dumbbells (excellent metabolic work, sustains total body physical ability, improved joint health in many areas, stronger bones of lower and upper body, improved core endurance, reduced risk for injury)

#30. Jumping Jacks -- 30 seconds (cardiovascular, muscle recovery)

#31. Shrugs with 55 # dumbbells -- 14 reps

#32. Flies with 25 # dumbbells, on the stability ball

#33. Cool-down begins with heart-rate at 140, gradually letting to fall to his resting level over several minutes.
 
Below:  Tony performs chest "flies" on a stability ball.

Below:  Tony performs a "boxing" to improve

cardiovascular ability & strengthen the arms

Below:  Tony performs a planking exercise to improve

core endurance, & to promote spinal health

Congratulations on your continued hard work, Tony!  You're training hard and getting closer to true Physical Wellness.

We'll post more about Tony's progress next week!