Ok, Wildcats this is our serious forum, so lets' get our muscles warmed up and burn that fat!!! I want to see alot of posting on here this week!

This is where you'll post your goals / plans for the week as well as your accomplishments. If you have serious weight issues to discuss, do that here so that it doesn't get lost among the fun chat of the cheer forum. You'll also find the week's challenges posted here. Remember, choose one group each day and pick four exercises from that group. Once you've gone through all 3 groups, start again and do the other 4 exercises from each group. Be sure to post your accomplishments so we can all brag on you. When you post, just indicate which exercises you do by posting the first letter of the group (Core, Upper, Lower) and the number that you did. (ie. C1, C2, C3, etc)

This week's challenges at a glance.

Core:

#1 Crunches – 3 sets of 25
#2 Reverse Crunches – 3 sets of 25
#3 Hip Flexor – 3 sets of 20
#4 Standing Oblique Crunches – 3 sets of 15
#5 Back Extensions – 3 sets of 15
#6 Airplane Pose – 3 sets of 15
#7 Bridge Ups – 3 sets of 20
#8 Bicycle Crunches – 3 sets of 45 seconds


Upper Body:

#1 Close Arm Wall Push-ups – 3 sets of 15
#2 Alternating Bicep Curls – 3 sets of 15
#3 Dumbbell Triceps Kickbacks – 3 sets of 15
#4 Dumbbell Chest Press – 3 sets of 15
#5 Dumbbell Chest Fly – 3 sets of 15
#6 Dumbbell Lateral Raises 3 sets of 15
#7 Reverse Plank – 3 sets (hold as long as possible)
#8 Dumbbell Wrist Curls – 3 sets of 15


Lower Body:

#1 Squats – 3 sets of 15
#2 Lying Adduction – 3 sets of 15
#3 Standing Abduction – 3 sets of 15
#4 Bridges – 3 sets of 15
#5 Reverse Leg Lifts – see instructions
#6 Skater’s Squats – 3 sets of 20
#7 Calf Rocking – 3 sets of 20
#8 Forward Lunges – 3 sets of 15

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Core Challenges

#1 Crunches - 3 sets of 25

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.

Muscles Worked: Abs


#2 Reverse Crunches - 3 sets of 25

Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.

Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.

Muscles Worked: Lower abs



#3 Hip Flexor - 3 sets of 20

Starting Position
Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action
EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions
Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute


#4 Standing Oblique Crunches -- 3 sets of 15 ea side
Sorry, no pic of this one. Stand with your feet shoulder width apart and your knees slightly bent. Place your right hand on your right hip for stability. Raise your left arm over your head. Bring your left knee up to a 90 degree angle and your left arm down to a 90 degree angle at the same time crunching the oblique. Try to touch your elbow to your knee or close to touching. Repeat for 15 reps and switch sides. Special Note: Try to keep your "active" knee pointing out as you perform the crunch.


#5 Back Extensions -- 3 sets of 15

Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.

Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.

INHALE: Slowly lower with control to start to complete one rep.

Special Instructions
This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.

Muscles Worked: Lower back


#6 Airplane Pose -- 3 sets of 15 (each leg)

Starting Position
Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.

Action
Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.

Special Instructions
Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

Muscles Worked: Back, Glutes, Hamstrings


#7 Bridge Ups -- 3 sets of 20

Starting Position
Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.

Action
EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.

INHALE: Return to starting position for one rep.

Special Instructions
Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.

Muscles Worked: Abs, Lower back, Shoulders



#8 Bicycle Crunches - 3 sets of 45 seconds
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

Action
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Special Instructions
None.

Muscles Worked: Abs, Obliques

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Upper Body Challenges

#1 Close Arm Wall Pushups -- 3 sets of 15

Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).

Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.

EXHALE: Straighten arms and return to starting position to complete one rep.

Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.

Muscles Worked: Chest, Triceps, Shoulders


#2 Alternating Biceps Curls -- 3 sets of 15

Starting Position
Stand with feet slightly apart, knees slightly bent, abs tight. Grasp a dumbbell in each hand with an underhand grip. Lock elbows into the side of your torso and rest weights in your hand, on the front of the thigh.

Action
INHALE: Curl one dumbbell to your shoulder.
EXHALE: Lower dumbbell to starting position, then curl the dumbbell in your opposite hand.
One curl on each side equals one rep.

Special Instructions
Keeping abs tight will help protect your lower back. If your body leans backward as your curl up the weight, then the weight is too heavy. Keep elbows pressed into your sides for support and to isolate the biceps. This exercise can also be done in a seated position.

Muscles Worked: Biceps



#3 Triceps Kickbacks -- 3 sets of 15

Starting Position
Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees.

Action
Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.

Special Instructions
Make sure to relax upper body.

Muscles Worked: Triceps



#4 Dumbbell Chest Press -- 3 sets of 15

Starting Position
Lie flat on bench with feet on flat on floor , arms extended upward, holding dumbbells with an overhand grip.

Action
INHALE: Lower dumbbells to chest level, bending elbows and rotating forearms to bring your hands into pronation (palms facing legs).

EXHALE:Press dumbbells back up until arms are straight (but elbows do not lock). Do an isometric contraction to isolate the upper pecs.

Lower and repeat for one rep.

Special Instructions
Keep spine in a neutral position. Don't lift head off the bench during exercise. If your lower back comes up from the bench at all during the movement, then raise your legs (bent) into the air to keep the back flat throughout the entire movement.

Muscles Worked: Chest, Triceps



#4 Dumbbell Chest Fly -- 3 sets of 15

Starting Position
Lie flat on a bench. Hold dumbbells with arms extended and elbows slightly bent.

Action
INHALE: Lower dumbbells until elbows are at shoulder height.

EXHALE: Raise the dumbbells up until they meet.

Special Instructions
A narrow bench will allow free movement of the shoulders. This is not an exercise for heavy weights. Keeping arms slightly bent will less the stress on the elbow.

Muscles Worked: Chest



#6 Dumbbell Lateral Raises -- 3 sets of 15

Starting Position
Stand with feet slightly apart, back straight, arms hanging at your sides. Hold a dumbbell in each hand, palms facing inward.

Action
EXHALE: Raise the dumbbells at your sides to shoulder level, keeping elbows slightly bent.

INHALE: Lower slowly with control to the starting position to complete one rep.

Special Instructions
Do not let the momentum of your swinging arms do all the work-- keep the movement controlled. Be sure you are not leaning back when lifting the weights.

Muscles Worked: Shoulders



#7 Reverse Plank -- 3 sets (hold as long as you're able)

Starting Position
Sit with palms on ground, below shoulders. Squeezing butt and thighs.

Action
Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes.

Special Instructions
Keep body in straight line- don't let hips raise or lower. Be sure not to hold breath.

Muscles Worked: Back, Triceps, Shoulders, Core, Quads



#8 Dumbbell Wrist Curls -- 3 sets of 15

Starting Position
Sit with forearms resting on your thighs or a bench. Take an underhand grip on one dumbbell, passively extending your wrists downward. Place the other hand on top of your wrist (not pictured) to hold the arm in place.

Action
EXHALE: Curl your wrist up, keeping the rest of the arm still by using your free hand.

INHALE: Slowly lower to the starting position to complete one rep. Finish all reps on this side and switch hands.

Special Instructions
Can also be done with both wrists simultaneously.

Muscles Worked: Forearms

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Lower Body Challenges

#1 Squats -- 3 sets of 15

Starting Position
Begin this exercise by standing with your feet wider than shoulder width apart and your toes pointed forward.

Action
INHALE: Slowly lower your body and remember to bend slightly at your hips. Keep your weight back on your heels and your back as upright as possible. Make sure your knees don’t cross the plane of your toes.

EXHALE: Straighten legs and come up to the starting position to complete one rep.

Special Instructions
Do not go past 90 degrees at the bend in your knees because this causes additional stress on your joints. If you feel pain in your knees, just go down to where you don't feel pain and come back up. If you have difficulty performing this exercise you can also use a chair or wall to help with balance and the movement until you build sufficient strength.

Muscles Worked: Quads, Glutes


#2 Lying Adduction -- 3 sets of 15

Starting Position
Lie on right side, with right leg straight on ground, left leg bent with foot flat on the ground either in front or behind right leg. Rest your head on right hand or extended arm. Place left hand flat on the ground in front of torso for balance.

Action
EXHALE: Keeping toes pointed forward and foot flexed, lift right leg off the floor toward the ceiling as high as you can (only a few inches). Hold here for a count of 2.

INHALE: Slowly lower toward ground without letting it touch.

Repeat all reps and switch sides.

Special Instructions
None.

Muscles Worked: Inner thigh



#3 Standing Abduction -- 3 sets of 15

Starting Position
Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right let keeping it slightly bent.

Action
EXHALE: Keeping toes pointed forward, foot flexed, and leg straight, lift the left foot off the ground and out to the side as high as you can. Hold here for 2 counts.

INHALE: Lower slowly with control without letting left foot or leg rest to complete one rep. Complete all reps and switch sides.

Special Instructions
Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back. Also try to keep both legs in line with body, not forward or behind.

Muscles Worked: Outer thigh, Hips, Quads



#4 Bridges -- 3 sets of 15

Starting Position
Lie with arms at sides, feet on floor, knees bent. Press into heels.

Action
EXHALE: Slowly lift hips off of floor toward ceiling, squeezing the glutes.

INHALE: Return to starting position.

Special Instructions
Squeeze glutes through entire rep. Try not to let butt touch ground when lowering between reps.

Muscles Worked: Hamstrings, Glutes, Quads


#5 Reverse Leg Lifts -- see instructions
No pic for this one. Begin by getting on your hands and knees on the floor. Lower your upper body to rest on your elbows so that you are angled toward the floor. Keeping your left knee on the floor, extend your right leg behind you with your toe touching the floor. Raise your right leg to just above hip level and lower back to the floor. Do not let your toes touch the floor. Repeat for 15 raises and then bend your right leg at the knee and press your foot towards and lower for 15 slow raises. Then, so another 15 small quick pulses. Sit back on your heels to stretch the muscle. Then, repeat for the other side.


#6 Skater's Squats -- 3 sets of 20

Starting Position
Stand with feet shoulder-width apart, hands on hips or behind back.

Action
Squat down slightly, bending from the knees, keeping abs tight.

EXHALE: Lift left leg to side as you bend right knee to squat. Hold for 1-3 counts.

INHALE: Bring leg back to center (keeping legs bent in the squat position). Straighten legs to come out of the squat.

Repeat on opposite side for one rep.

Special Instructions
Don't let knee of squatting leg go past toes. Lean slightly forward. Hold a chair or wall for balance if necessary.

Muscles Worked: Quads, Glutes, Hips, Outer thigh


#7 Calf Rocking -- 3 sets of 20

Starting Position
Stand with knees slightly bent, feet hip-width apart.

Action
Slowly lift heels, rolling onto toes (but not tiptoes). Lower. Shift weight into heels and lift toes off floor to complete one rep.

Special Instructions
Hold onto a chair or wall if you need help balancing. Keep breathing steady.

Muscles Worked: Calves



#8 Forward Lunges -- 3 sets of 15

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.

Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes

Ok cats there ya go!
My goals for the week are:
1. Get healthy!!
2. 1400-1500 cals a day
3. 3 days, cardio, 2 strength, 1 interval
4. 64 ozs of water a day
5. daily vitamins
6. log on and support my buddies!
Rockon Cats!

Successful Weight Loss: Top 10 Tips On What Works and Why

1. Exercise is essential for weight loss

It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."

2. Weight loss and weight training

We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.

3. Keep a diary for triggers that hinder weight loss

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals.

4. Stay focused on being healthy, not on becoming thin


Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight.

5. Find out why you overeat


All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don't address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

6. Weight loss support: join a weight management/support group

A big key in long term weight control comes from receiving encouragement and support from others.

7. Weight loss and portion

With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8. Lose weight slowly with small changes

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

9. Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10. Weight loss through eating less fat - but do it wisely

We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

My goals are to step up on the execrcise add another 15 min. plus the challenges, continue with upping my water intake and keep my cal intake at 1200-1500. Take my vitamins.

Originally Posted by FiestyKitty Kama

Ok cats there ya go!
My goals for the week are:
1. Get healthy!!
2. 1400-1500 cals a day
3. 3 days, cardio, 2 strength, 1 interval
4. 64 ozs of water a day
5. daily vitamins
6. log on and support my buddies!
Rockon Cats!

Great plan, Kama! Most important--#1. I hope you are feeling better very soon! We love ya!

Originally Posted by 9976

My goals are to step up on the execrcise add another 15 min. plus the challenges, continue with upping my water intake and keep my cal intake at 1200-1500. Take my vitamins.

That's sounds like a great plan to me! I know you are working hard to get out of the 190's--We're with ya! YOU CAN DO IT!!!