Tuesday, April 6, 2010

Day 10 - The Importance of Core & Cardio

Ten days.  Seriously?  It has gone by SO fast.  Here we are into the second week and I'm down 5 pounds! Woot!  I had to share a landmark moment with ya'll.  I've beat my BEST MILE TIME!!!!!  The best time I've gotten up to this point was 13:09.  Which ...well...isn't that good.  I suppose I could throw out the "short legs" excuse considering I am full on SPRINTING at 6.0 MPH.  I got a 12:09!!!  It was pretty hard...not gonna lie. Probably shouldn't strain that hard next time.  LOL.

I just wanted to share a little tidbit of advice that I learned from my Lap-Band doctor, my nutritionist, and personal trainer. (Which I don't have anymore, but used to.)

CORE and CARDIO are the most important workouts you can do. 

CARDIO obviously because it burns fat.  Medium to higher intensity for longer periods of time.  Steady.  Not exhaustive 15 minute sessions.  30 minute sessions where your heart rate is 130-150.

CORE because it's....well...your core.  It's responsible for your posture, your digestion, your heart, lungs,....all the important functioning aspects of your body are contained in the center - where your efforts should be focused. 

This doesn't mean you want a 12 pack though right?  So let me tell ya this - LEG LIFTS WILL SAVE YOU!  My doctor says it's the MAIN strength training exercise I should do.  It builds muscle in a place where you won't get bulky, therefore it helps you burn more fat in your cardio workouts. DID YOU KNOW:  Doing sit ups won't make your tummy smaller.  Doing push ups won't make your arms smaller.  When you do cardio, your body burns fat from your entire body - not just where you do the most strength training.

So here's my routine:

1.  Lay flat on back with legs straight.
2.  Form a "triangle" with hands under tailbone.
3.  With legs together, lift both into the air and lower until they are 3-5 inches above the ground. 
4.  Lift again and repeat.

I do 3 sets of 12 reps each.  Then keep going until I can't go anymore! 


  1. great advice!! i know my hubby thinks he's an expert now cuz he had a trainer at the hotel he stayed at when he was deployed, but he came back and said, CARDIO and CORE..EVERYDAY!!..but then he also got himself a bench and weights and he does that everyday too..but ya, trying hard to stay consistent, even if I only feel like walking, I walk freakin hard for at least 30 min...i'm so pumped, way to go with the 5lbs!! I only lost almost 1lb..hmmph..oh well, maybe this week with more weight training too i'll lose at least 2lbs, woohoo! ;-) Hey, just real quick are you going to the bloggers conference?? the Hussy convinced me to go, I'm just going to the Social Night though, but it would be fun to meet you all!

  2. Congrats on the weightloss.

    Will try your idea for exercise when I can. Walking the dog seems to be doing a lot for me though!

  3. Leg lifts kill me every time!

  4. Great Idea. I am off to try!