Healthy Distractions

There are times when we think we're hungry, but we are rally not. These are the times we need to find healthy ways to distract ourselves. For me its playing the guitar. For you it may be ready a book, writing a journal entry, taking a walk. Next week if I'm in the frame of mind, I'm going to pull out a fitdek card and do it.  This will make me do something positive, and then I wont want to do anything to hurt the progress I've made.

How Much Weight Should I Lift

For weight loss, research has found that lifting between 60 and 80 percent of your 1-rep max (that is, the heaviest amount of weight you can lift for one repetition of an exercise) is the best way to stimulate muscle growth, which is what helps you lose fat.

If you're a beginner, choose a weight you can only lift with good form for 12 to 16 reps (which constitutes 1 set). You don't need to go into complete muscle failure, but make sure you're challenging your body.

Begin with 1 set of each exercise, slowly working your way up to 2 to 3 sets (adding a set each week).  When you've added sets and have a solid foundation (after 6 to 8 weeks), add enough weight so that you can ONLY do 8 to 12 reps.

Continue to progress by adding a rep each week until you reach the max reps (no more than 16); then increase your weight again and drop your reps back down to 8 to 12.

This is from Jillian Michaels.

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