Posts Tagged ‘jillian michaels’

This is an excerpt from Jillian Michaels “Losing It with Jillian”. I thought this was really good considering the heat as of late:

How Much Water Should I Drink?

Q: How much water should I drink each day? I hear all kinds of answers, including 1 ounce of water for every pound of body weight, and six to eight 8-ounce glasses. Which is right?A: Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you’re well hydrated.

There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn’t mean you need to drinkthis amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:

Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink or coconut water rather than plain water, to replace the sodium lost in sweat.

Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

JILLIAN’S TIP OF THE DAY 

Don’t Count on Caffeine
Some experts say that caffeinated beverages can count toward your daily water intake, but I disagree. Caffeine is a diuretic, draining precious water from your body at the very moment you’re trying to flush out the toxins. Limit yourself to one or two caffeinated beverages a day, and drink one extra glass of water for every caffeinated beverage you drink. Try an all-natural EBOOST to give you a lift or, if it’s the fizz that you crave, grab a flavored seltzer water (no sugar added) or a club soda to give your water a little kick.

Today’s workout comes from Jillian Michaels’ Slim Down program (apparently that was an Ambien download in April…). I couldn’t do the circuits three times, but I did do:

-Static Lunge w/Reverse Cable Fly: I used a rubber tube and went as low as I could (knee damage). 20x each leg.
-Clock Lunge: Starting the 12 o’clock position, go around the clock. Again, as Low as I could go: 3 revolutions per leg.
-Standing Mountain Climber w/3# DB’s: 20 each side.
-Skaters: These were awkward because my ability to balance while in motion is a little off. 20x each leg.
-Plank Twists: Oh. My. G<>>>. 25x each side.
-Squat Swing w/8# Ball: 20x
-Plank Row w/3# DB’s: 20x each side.
-Mountain Climbers (floor): 60 seconds (almost ate the linoleum!).
-Side Plank: 30 second per side. By this point I had the market cornered on shaking arms.
-Cross Over Lungs w/Hammer Curls 5# DB’s: 25x each side.
-Jumping Jacks: 60 seconds (not quite sixty seconds. I had to stop twice to breathe.).
-Squat Jack: 20x. These were hard, only because I didn’t want to tear up my knees…which are already tore up.
-Oblique side Crunch: Someone had to be laughing their a$$ off watching that. 25x per side.
-Pendulum Lunge w/Hammer Curls 5# DB’s: 25x per leg.
-Hamstring Curls on Exercise Ball: Well…all I can say is I tried. Sloppiest thing I ever did. But I did 15×2.

wallpost2I saved the best for last. Jillian calls this exercise “Shoot ‘Em Up” (she said she couldn’t think of another name). You’re supposed to crouch down, put your hands in front of you, have your feet a couple of inches away from the wall, then shoot your butt up to the ceiling. After, you kick your feet up onto the wall using your quads. Arms stay locked during this exercise. I couldn’t kick my feet up, but I did get them up and did 10 reps. I made the trainer who was in the building take a picture for proof. I’m seriously STOKED!