WORK – WORK – WORK IT OUT
I want to get back in shape! Not just my physical appearance, because I’ve won that much – some of you might remember I started this blog to log my progress on gaining weight a healthy way - I’m confident in my body and I’m comfortable with how I look BUT I don’t have ANY muscle mass left
I used to be in excellent shape during my year at Dance College 7 years ago, yet I’ve never been able to get my body back in shape ever since. Especially after dad died 3 years ago and I got a major burn-out 11 months later.. I wasn’t able to pick up a leaf for the longest time! It was only a year ago I started practicing yoga once a weak to get my body moving again, yet my strength was (and is) still… well…uhm… non existent ;)
I miss that FIT feeling. That feeling of fitness. That feeling of pushing yourself to the limit and that sweet, sweet, sweeeet feeling of recovery after a workout (or dance session all day long). I miss it – and I want it back
First and foremost I want to work on my arms and shoulders, because that’s the weakest part of my body. Just when I had decided to get a good workout routine together I stumbled upon Laura’s blog @ Sprint2theTable (go check her out!) and her post on push-ups. This post inspired me to set myself a goal which is:
Being able to perform 3 sets of 11 push-ups with 30 – 60 seconds rest in between each set. I started my challenge on the 1st of September and I want to accomplish my goal on my birthday on the 16th of November.
No one ever has to feel ashamed of not being able to do push-ups, because I swear… I’m worse (don’t be ashamed anyways, because there’s always something you can’t do and there’s something you can do!) Before starting my “training” I could do 3 push-ups in a row; that is if I was lucky! If I was tired; I’d manage just ONE (lol). So, with the help of Laura’s method I started to make myself a schedule.
The information I got from Laura’s site (copied; this is not my content! except for the red side notes)↓
1. Proper Form
In the low position, your upper and forearms should be at a 90 degree angle and your hands should be under your shoulders. Start out laying on the ground to be sure you’re correctly lined up.
Keep your core tight – don’t sag you butt OR stick it in the air. You want a straight line from head to ankles.
Don’t let your chest touch the floor – it should be 2-3 inches from the floor in the lowest position.
Breathe! In going down, out pushing up.
2. Find Your Starting Point
In order to determine how many sets to do each day, you need to learn what your max is.
Using the aforementioned proper form, get on the floor and to as many push-ups as you can. Go on, do it! Pretend the person in the cub isn’t starting…
Whatever number you reached is your max. Write it down!
3. Divide and Conquer
Divide your max number in half. The result is the number of push-ups you’ll be doing 3x each day with 30-60 seconds of rest in between.
Say you did 20 push-ups in your max set (which is where I began)
Half of 20 is 10
This means you need to do 3 sets of 10 push-ups each day
Rest for 30-60 secs between sets. You’ll probably need 60 seconds when you begin; as you get stronger, cut down on the rest time a bit.
4. Keep Pushing
Don’t stop here! Re-test yourself once you are able to complete your sets more easily. This might be take 1 week, or it might take 3 weeks. Move at your own pace, but don’t sacrifice form.
If you have trouble with your wrists, try making a fist and doing push-ups on your knuckles so that your wrists aren’t bent. If you have free weights, you can also use those to keep your wrists straight. = this is what I often do because I hurt my wrist real bad a few months ago and I can’t push hard enough on it yet.
Push-ups are awesome because they engage multiple muscle groups – from your core to your calves. = I couldn’t agree more! Yet it doesn’t make me enjoy push-ups any better
I never thought of this concept of dividing my max set and making this my amount of reps to do for each set! It makes so much sense to train this way!
My max set was 3 push-ups on the 1st of September. So that means I have to perform 3 sets of 2 push-ups. My goal is to add 1 push-up to my reps each week. If I do this I’ll be able to perform 3 x 11 on my birthday!
I do my push-ups EVERY day before bed. I have a chart and I give myself a cute little sticker after accomplishing my 3 sets. (I’m a girly girl and I love stickers;
sorry I’m not sorry)
Two days ago I was able to perform 3 x 5 push-ups already! Yet today, I’m having a cold (yuck – hate it!), and I’m only able to perform 3 x 3. That’s FINE! I know my performance will fluctuate and I’m happy with these results!
This week I aim on 3 x 3 reps / 3 x 4 reps each day, so I can do 3 x 5 reps next week and so forth and so forth
If you want to teach yourself to do more push-ups; give this method a go!
I’ll keep you posted on my workout routine and fitness plan; there’s a lot happening with me on the exercise front, I just haven’t had time to blog about it
Now, just out of curiosity… what’s your max repetition of push-ups? Don’t worry, I won’t get jealous
♥ LOVE ♥