BIGGEST LOSER “6' WEEK TEN
Posted: March 16, 2009
This week, twenty people got to experience some basic Kick Boxing for their Friday night workout. They learned how to jab, cross, and throw a left hook, while bobbing and weaving and hitting targets held by their partner. They also learned how to throw a low-line round kick, also called an angle kick to their opponent’s leg.
A great cardio workout, Kick Boxing can become a strength workout too when throwing in other exercises between rounds, like pushups, pull-ups, or body squats. The resistance felt when hitting targets makes it even better. Plus anytime you get to hit things, it’s great for relieving stress! Finally, training like this where you’re actually dodging things and learning how to move and put power on a target is very real and practical.
The group also learned some new Level 3 exercises to start using in their regular routines: EZ Bar Deadlift-Curl-Press; Dumb-bell Clean & Presses; and Kettle Bell Swings. Each exercise uses the entire body, including Pushing, Pulling, and Lower Body muscles. As a result, a very efficient yet complete workout can be built around them.
Basically, you’d pick one of the exercises and do 4-5 sets, with assorted other core exercises thrown in between. Another great alternative is to do a set of the primary exercise and then run ¼ mile on the treadmill at a brisk pace, and so on. Or, you could do a set, and then a round of Kick Boxing on the heavy bag, and so on.
Two weeks to go, and we’re starting to see people wavering in their staying power. Although they lasted much longer this time then ever before, we’re still looking at a significant drop in the number of people making the weigh-in (41 out of the original 60). And only 20 made the workout. It’s too bad, because everyone seemed to have a great time.
My hat’s off to the group that’s left, including those with other commitments Friday night, but who are still involved. And I know some others have had to quit due to some serious health challenges. It can be tough. It’s also springtime.
It’s one thing to start an exercise program. It’s quite another to commit to 12 weeks, including a Friday night weigh-in and workout, which I’ll admit isn’t the most convenient time for most people.
That’s why we’re making a change for Biggest Loser “7,” and moving to Saturday mornings. The first meeting of Biggest Loser “7” will be Saturday, March 28th at 10:00 am. Hopefully, it will be a good idea.
Like when we changed to a 24 hour gym, it made it more convenient for most people and we saw quite an increase in the number of people that could make it into the gym. I’m guessing we’ll be able to have more activities outside on Saturday mornings too, since it will be daytime as well as warming up!
So come up and get registered for Biggest Loser “7.” The cost is $50 to participate in the weekly weigh-in and workout for 12 weeks. You don’t have to have a membership to get involved, but you should have a membership somewhere, like at the YMCA, Curves, or another gym, or enough equipment at home to get your workouts in.
Next week, I’ll talk about some of the other issues involved in losing weight and getting in shape. Things that go deeper than just eating right and exercising smart. For now, this week’s winner was Bill Lewis, back on top for the fifth time out of ten weeks. Bill lost 3.0% of his body weight and 6.0 lbs and won a $20 Wal-Mart gift card from Terry Elston and State Farm Insurance. He also won a massage from Bridgett’s Therapeutic Massage.
Second place went to Janet Tyler who lost 2.4% of her body weight and 3.8 lbs. Third place went to Pam Kelly who lost 1.6% of her body weight and 4.0 lbs. See you in the gym!