Train Like an Olympian
Open Sky is working with several of the shopkeepers (including myself) to offer a 15% discount on fitness items to help you Train Like an Olympian! In my store are the essential lifting gloves! The more you lift, the more you need these to protect your hands. Not only do they keep your hands from getting sore, they also help your grip on the weights (and they are also good for biking, too). I never lift without gloves on, ever.
With the Olympics in full swing this week, I thought I would give some tips on strength training. Doesn’t watching these athletes motivate you to hit the gym and get in better shape? I know it does to me!
Regular readers of my blog know how I *love* lifting. It makes you stronger, leaner, and more confident! Don’t be afraid to lift heavy, either.
One thing that I have learned, particularly from the New Rules of Lifting book, is that you can maximize your time in the gym with combination exercises. This means that you are working multiple groups of muscles at the same time (the squat) versus isolation exercises (biceps curls). There isn’t anything wrong with isolation exercises, but if you have limited time at the gym (like most of us), you want to get the most out of your time there.
The dead lift/row is one of my very favorite combination exercises. This works the entire body: lower body and abs with the dead lift and then the upper body with the row portion:
The key is not to lock your knees and to keep your abs tight. You can start with dumbbells for this exercise and work your way up to the barbell.
What comprises a good strength workout? Other than warm up and then stretching when finished, you need to think about your goal and how you plan to train. You can basically perform full body workouts 2 to 3 times a week. Or if you really love lifting, you can do it every day as long as you just work one body part/section each day and rest it in between. For example, do chest and back on Monday, legs on Tuesday, arms and shoulders on Wed. That way you can ensure that you are properly resting your muscles between workouts. I personally do 3 full body workouts per week, although I have done splits in the past.
Also, start with the exercises that use the large muscles groups first and work your way down to the smaller muscles. For example, when doing legs, start with leg presses or squats, then move to doing quadriceps, hamstrings, and then calves. That will allow you to have the strength to get the most out of the power moves.
And don’t forget to rest! Did you know that you actually build your strength on your *rest* days? That is when the body repairs and strengthens them from the stresses you put on the muscle during the actual workout.
Visit Open Sky to see the other shopkeepers that are participating in the Train Like an Olympian 15% off sale!
Hope you enjoyed the tips 
Question: What is your favorite Olympic sport?
Thanks for the video! I’ve got to get over my fear of the free weights area. Love your form too.
Do you do cardio on your strength days or alternate? Any days off at all?
I’m reading New Rules of Lifting for the second time. I’m going to follow the routine starting in March. Should be interesting. Even though the book talks against it I’ll probably still make sure I have a decent calorie deficit. I’ll see if it makes a difference.
You’re doing so awesome. A reall inspiration to people like me.
One other thing: how do you make the custard oats? eggbeaters? Just egg whites? Cook them with the oats?
And now that you’ve lost the weight do you have any other goals you are working towards? Why does this suddenly sound like I’m interviewing you? LOL
Kelly´s last blog ..The Right to Bare Arms
I do cardio pretty much 6 days a week, but not so intense on lifting days. I take Sundays off completely.
The custard oats I have been using liquid egg whites. I need to try a whole egg sometime. I slowly add them in near the end. I need to make a video of these sometime.
As for goals – I do want to lose 10 more pounds. They just don’t want to go. I also have fitness goals in mind, like a 100-mile bike ride this summer.
Great tips! Nice form – dang your arms look strong, woman!
Shelley B´s last blog ..Let’s Be Real, Here…
I love dead lifts/rows, too! My calves always feel killer afterwards!
I love hockey…that’s my favorite Olympic sport to watch!
Very interesting information.
My favorite sport is the ice skating and gymnastics.
Leah´s last blog ..My Turtle Journey
Oh, and I’ve been doing full-body weights using the machines for now. I’m glad to know those days of rest are good for me, because I certainly feel like they help me make it through the harder days.
Leah´s last blog ..My Turtle Journey
You are so strong! Great video with a little Jimi playing in the background.
I don’t have cable so I am in an Olympic free zone. Do they have football? If I had to choose I would say diving. No idea if that is only in the summer Olympics…
Kimberley´s last blog ..I Love Curry!
I love all winter sports so the winter games are my favorite. Snowboarding, skiing, skating … I love it all. Now if we can only get some snow in the Northeast Kingdom and in Vancouver.
I love the weights!!!!!!!!!!!!!!!!!!!!!!!!!!! I never leave home without my gloves!
As an experienced weight lifter, I no longer start with larger body parts. I actually work the body part I feel needs the most work first & go from there. This has changed over time & will again…. keeps me loving the workouts!
Jody – Fit at 52´s last blog ..Leg/Butt Move; You are Worth It!
Thanks for the tips, Lori! Much appreciated. I need to add some wt training back into my weekly schedule. Definitely needed over 40!
Robin´s last blog ..Wednesday Winner – Meet One Little Tri Girl
I love reading about lifting on your blog because you so clearly love it that it makes me feel like I could and should at least give it a try. I’ve only ever really worked with handweights before.
Jane´s last blog ..When It Rains…
Well it should come as no surprise that I adore this post
Heavy weights, compound moves, REST days, all my favourites! Rest days are definitely where most of the work is done – I’m actually being taught as a PT to tell clients that resting is more important than getting to the gym! 
Fave Olympic sport is the triathlon, duh!
Susan´s last blog ..‘F’ is for Balance
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