Kickboxing Chic’s BodyBlog

For the past year I’ve lowered my rep range to 8-12 and focused on lifting heavier. For the longest time, I followed what the fitness magazines suggest and kept my reps in more of a 12-15 range, with occasional high reps (20-25). But after I started seeing a more toned and leaner me, I’ve abandoned the high rep philosophy. Except when it comes to bodyweight exercises (like pull-ups, push-ups, dips), then I just do as many as I can. I should also clarify that I also use very slow and controlled movement. The eccentric part of the contraction is 3-5 counts, and I start with the eccentric contraction if possible. The concentric contraction is typically a one count.

The other benefit I’ve realized is greater strength. I reached a new 10 rep max for DB chest press… now up to 30 lb DBs! About 1 year ago I was using 15s or 17s. This has also improved my BW exercise muscle endurance. I can now bust out 6 chin-ups (underhand grip)… as opposed to maxing out at 4. Also, today I did 10 dips (going really low)… as opposed to maxing out at 7 or 8.

Using the heavier weight/lower rep method can also increase calorie expenditure. Your muscles require more oxygen and the more oxygen you process… the more calories you burn. But the calorie expenditure doesn’t end there… muscle mass increases metabolism. So the more muscle mass one has, the more calories burned throughout the day.

Based on my own success with lifting heavier, I encourage my group fitness followers to do the same. After we complete one set of a particular exercise, I tell them if they were able to easily complete set 1, they need to go heavier in set 2. At the gym today, I saw a gal (I know) doing assisted pull-ups and she just kept going and going. I suggested she reduce the weight so she is forced to lift more of her BW and do fewer reps. She reduced the stack by two plates and was able to do 7 reps! She was excited and encouraged that she could do it. Needless to say, she was convinced to start lifting heavier.

Now, I’m not saying that high rep ranges are not effective and I do them every once in a while to shock my muscles. I primarily do them with BW exercises and every now and then I do Tabata rounds. But as a general rule… the target is 10 reps. If I can do 12-15, then it is time to up the weight. And no matter what, low or high reps, slow it down. Give it a try and LMK how you do. Or perhaps you’ve learned what I have.

You all know what I’m talking about… doing extra cardio (extra long, extra intensity, etc) to make up for what you ate the day before. I don’t believe in such a strategy as it only reinforces the wrong behaviors. Doing mass cardio on Monday after Easter Sunday will burn extra calories, but you’re likely to eat more later in the day and if such a strategy is used weekend after weekend… the result is an overtrained body. So in the end, there is no net gain in progress toward your fitness goals. I know all this and preach it… BUT, I did contemplate it this morning. I didn’t totally pig out on Easter candy and our Easter dinner was pretty healthy (for an Easter dinner), but I still felt guilty for giving in to the chocolate malt ball Easter eggs and extra serving of angel food cake w/ strawberries. What ended up happening is eating that sugar did not contribute to a good night’s sleep, so I was dead tired when the alarm went off at 4:30am. I decided not to push it and just did my weights with some calistehnics in between sets. So my workout this morning was not the usual 450-500 calorie burner; more like 300.

In the end, I was happy I at least recognized that I could not just do mass cardio to make up for the sugar eaten the day before. In fact, I listened to my body and didn’t push the cardio thing at all! I thought it would be better to do what was best for me physically, not mentally… at least today.

So remember… make up cardio is like make up sex… it doesn’t mean you’ve solved the root problem. Just tellin’ it like it is.

As I mentioned in my last post, I’m putting a lot of focus and effort into training less. I am a complete adrenaline junkie! So this is a BIG deal for me. But it is one change I must make to overcome some major fatigue issues impacting other areas of my life. At the same time, I know how important rest is in any training program and preach this to those who attend my group fitness classes. So I should be practicing what I preach and be the living proof.

As of lately, my new training schedule looks like this:

Monday - Cardio and Strength Training

Tuesday - Off

Wednesday - Cardio and Strength Training

Thursday - Cardio and (light) Strenght Training or Calestenhics

Friday - Cardio and core training or BW exercises (pull-ups, dips, push-ups, etc)

Saturday - Cardio and Strength Training

Sunday - Off/Teach Kickboxing class

My Cardio and Strength Training days are high intensity - HIIT for cardio, lifting heavy, and minimal rest betweeen sets - we’re talking quality workouts on these days. Then I’m sure to get in one full day of rest and two days of less intense workouts. I don’t really count the day I teach KB as a "training" day because my job is to help those that attend my class meet their fitness goals.

So what has been the result… Some of the fatigue issues I’ve been having seem to be fading for the first time in over a year, I seem leaner, I’ve lost 6 pounds (wasn’t trying to), and most importantly I now know I can get by without my adrenaline fix.

I’ve also bumped up my clean eating to closer to 90/10 - eating clean 90% of the time. I’ve always been a clean eater but on average is was more 80/20. I’ve also found my ideal calories range. This also goes to show how important the nutritional component is - again, practicing and proving what I preach.

Prior to my quest to train less, it wasn’t my body that wanted high intensity training 7 days a week, it was my mind. Mentally, I just felt like I had to do it… just like taking a shower every day. I felt like crap on the rare occasions that I couldn’t. Although, my body was probably thanking me. I’ve come to learn that the complete fitness package MUST contain a balance of training (cardio and strength training), proper nutrition, and REST. The building process just doesn’t happen otherwise.

Speaking of rest… it is that time.