THE TIGHT BODY 30 DAY CHALLENGE!: DAY 6 of 30: What Does 1RM Mean?

Saturday, August 6, 2011

DAY 6 of 30: What Does 1RM Mean?

DAY 6 of 30

TIGHT BODY 30 DAY CHALLENGE!

Congratulations CHALLENGERS! You're on your first official weekend of the TIGHT BODY 30 DAY CHALLENGE! You've made it through the main week, and now it's time for some fun, sun, family and friends, fresh air, rest and restoration! How are you feeling? Invigorated? Motivated? Good!!!

I've had several questions regarding the 1RM on workouts. Today, we shall look at what a 1RM is, and how to find it.

WHAT DOES 1RM MEAN?

1 RM means 1 Rep Max. It’s the weight at which you can only perform 1 repetition with your all, period, no more…no less. Of course, you’re not just going to throw a heavy load onto your bar and see if it’s your 1RM, it would be outright risky, as you need to acclimate the working muscles to the load so as not to pull it.

HOW DO I FIND IT?

Begin with a good warm-up, one which will warm your working muscles, yet not fatigue them. Be sure to do some stretching of the muscles you intend to use, as well, then proceed to load your bar with a moderate load. Do a rep or two. Add weight in increments of 5-10 lbs. depending on how you feel, again just doing one or two reps. The important thing to remember as you’re lifting to find your 1 RM load, is not to fatigue the muscle group before you get there, yet you need to make the mind muscle connection along the way. The closer to your 1RM max, one rep will do. Be sure to record everything, it will make it much easier for you to know your starting point for the next time. Also, be sure your form is impeccable, or your load will teach you in ways you’d rather not know. Of course, when finding RM’s having a spotter is a MUST, as your muscles can give at any time, not worth the risk.

Take your time. Stay focused. Work hard. Play hard. Be safe.

Have a fantastic DAY 6!

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

Contact: www.jillstightbody@earthlink.net

So, you weren't able to get into a TIGHT BODY BOOT CAMP that worked with your schedule? I have an idea....

THE TIGHT BODY 30 DAY CHALLENGE!

Community involvement is highly encouraged to support one another throughout the 30 day process. Please feel free to share any inspirational thoughts, tips, recipes, favorite exercises, what's working for you, before and after pictures, etc.

The challenge is open to anyone and everyone interested in challenging themselves to improve their lifestyle. It's 30 days long...anyone can do something for 30 days, right? Just take it one day at a time, or by the hour if need be.

This challenge is intended to encourage healthy lifestyles, therefore, any habit, addiction, or item that's keeping you from reaching your full potential, is worth taking the 30 Day Challenge! It can be anything from smoking or drinking, to too much television or Facebook, to nail biting, chocolate, use of stimulants, or even staying up too late. Use the 30 Day Challenge to your advantage, and encourage your family and friends to do the same.

WHAT DOES THE CHALLENGE ENTAIL?

Here are ten simple guidelines to help you along the way:

1. Eat 5-6 moderate size clean meals per day. Clean means fresh fruits, vegetables, nuts, seeds, whole grains, lean proteins, and protein powders. It also means no refined sugar, processed foods, junk food, etc. Please, read labels, or look up proper portions for yourself, never assume what a serving size is. If in doubt when eating out (or even at home for that matter), I suggest a serving of protein with 4-6 of your meals (depending on the person), the size of the palm of your hand , thickness too. I generally suggest fresh fruit with meals until noon, and a moderate amount of healthy fat. Meals after noon, I suggest fill at least half your plate with fresh or lightly steamed vegetables and greens, the other fourth your serving size of protein (unless this is a shake, of course), and the last fourth with a serving size of complex carbohydrate such as, brown rice, sweet potato, etc. Add a moderate amount of fat, and you're good to go. If choosing deli style meats, please be sure to look for 'NO-Nitrate' brands. Remember,THESE ARE GENERAL GUIDELINES, by all means do your homework and learn what works best for you.

TIGHT BODY offers meal plans for those who are interested in a specific meal plan tailored personally, just for you. If this interests you, go to www.tightbodybootcamp.com and click on the nutrition link, scroll down to learn more about what the program has to offer.

2. Drink half your body weight in ounces each day, minimum. For example: If you weigh 140, take 140 divide it in half, and you get 70, which means you'd shoot for drinking 70 ounces of water per day, or a little over 2 quarts each day. The only other beverage considered an equal to water during the 30 Day Challenge, is herbal tea, stimulant free. A good tip is to drink at least 8 oz. of water 20 minutes before a meal.

3. Perform one hour of exercise daily. This is a minimum, if you wish to do more, it's your choice. Using a Body Bugg or Heart Rate Monitor, can be motivational, and help you understand if you're working hard enough, not hard enough, or even too hard. Find what works for you: Working out alone, with a partner, maybe both? Gym, at home, indoors, outdoors, DVD's, a personal trainer, or an application you can run from your cell phone? The choices are many. Find music you like to listen to, if you enjoy music, discover if you're an early morning person, afternoon powerhouse, or evening enthusiast and work with it!

4. Create one positive affirmation each week you can 'play' in your head. For instance: "I'm getting stronger everyday", or "I feel healthier everyday", or "This gets easier everyday", etc. If you catch yourself 'saying' something to yourself that's negative, IMMEDIATELY use your affirmation. Use it in the morning, noon, and night.

5. Look in the mirror and verbally state one thing you like about yourself each morning. Smile. Laugh. Love yourself.

6. Weigh yourself only ONCE per week, and keep a record of it. Put the scale away if you have to. Be sure to weigh yourself the same day of the week. First thing in the morning, get up, use the restroom, strip down, weigh and record.

7. Obtain your body fat%, if you have access (I have calipers you can order from me for $20.00), once each week and record. Get your body fat right after your weight each week. Hold yourself accountable.

8. Take just five minutes daily to be in silence, meditate, if it's longer...good for you!!! Peace and quiet does wonders, let it work in your life. Take five!

9. Take a before picture. You can place this picture wherever it motivates you, the fridge, on a mirror, as a bookmark, etc. Use it as a motivational tool if getting in shape is your goal. If your goal is in a different category, find a picture that applies to your end result, and use it the same way.

10. EXPECT SUCCESS!!!!

WHO IS THE CHALLENGE FOR?

Anybody and everybody who's interested! Spread the word, get as many of your friends, family, co-workers, you name it, involved. Make it fun. You can even form your own groups and decide a reward each week for making the Challenge. Go on a hike together, see a movie, get a pedicure, you name it, be creative.