Cardio and resistance simultaneously…the double threat!
Contest/Giveway…
Written by Julie B Fit.
Okay…so you’re eating right (or close enough), doing cardio 4-5 times a week and doing your resistance training at least 2-3 times a week…so why aren’t you seeing better results? Good question, and one that we have ALL asked ourselves after busting our butts without result! First, let’s explain that, like most things in life, weight loss and changing your body composition is a PROCESS. After having my third child in 3.5 years…(an EXCELLENT idea, mind you…who planned THAT ?!?!) I trained hard for 2.5 months before seeing ANY change in my body. I was up at 5am hitting the gym hard. Nothing. But I kept at it both alone, and with a trainer. But once those pounds started falling off and my metabolism was revved…watch out. It stayed idling at a much higher rate and I was able to drop 40lbs. inside of 11 months. It’s now 8 years later and I have managed to keep the weight off. How did I fuel this change? One way was with a style of training called “supersetting.”
Unlike basic training, where you do 2-3 sets of one exercise then move onto the next, supersetting keeps you running all over the gym the ENTIRE workout! I know, I know…as if it isn’t hard enough, you have to now RUN to the tricep extension machine! The philosophy of supersetting involves taking two different exercises (either for the same muscle group or opposing muscle groups, i.e. back and chest) and flip-flop between them quickly with no rest. For instance…if I were doing leg presses for quadriceps, I would immediately, without rest, do a set of hamstring curls or deadlifts. Another example is bumping together bicep cable curls with tricep cable pushdowns. You get the idea. Again, there is no hard rule about supersetting either opposing or complementing muscle groups, just as long as you are doubling the stress you are putting on those muscles being used.
A great trick to use during supersetting to keep the cardiovascular element involved is finding two machines that are at opposite ends of the gym and that keep you running back and forth. If you are going to use the seated row machine for back exercises, then look for a pulldown machine on the other side of the gym. This way, you are forced to run from one end to the other…back and forth 3 times. Okay, now maybe people might look at you a little funny at first…but eventually they’ll see the method to your madness! “Supersetting” also means engaging the muscles in the most opposite of ways simultaneously. So, if you are going to superset biceps and triceps, try and choose one cable motion (biceps cable curls, for instance) and overhead tricep presses instead of tricep cable pushdowns. Varying the motion and type of stress put on the muscle is as important with supersetting as is the amount of reps being done.
In the end, there are a host of ways to train…we all know that. But if you want double the bang for your buck, I’d try supersetting and see how much faster you can get to your goal!
CONTEST/GIVEAWAY
Julie B is giving away another set of those fantastic DVD’s!! Simply leave a comment with your email address and the winner will be chose at random Wednesday, March 12th (9PM-PST). Winner must reply to email within 72 hours and provide a U.S. Mailing address.
64 responses so far ↓
1 workout mommy // Mar 5, 2008 at 5:36 pm
I tend to neglect strength training in favor of cardio, so I could use some great dvds to help me stay on task! love the new site!
2 Kari A. // Mar 5, 2008 at 8:19 pm
I am in need of something that will keep me motivated – this sounds great!
3 Jennifer Barr // Mar 5, 2008 at 8:35 pm
I would love to win this. I’m getting bored with the videos i have.
4 Danielle S // Mar 5, 2008 at 8:54 pm
I need all the help I can get! Enter me please!
dansan826 at yahoo dot com
5 Katie // Mar 5, 2008 at 9:07 pm
Oh yeah, I could use a little something to get me started!
6 Piseco // Mar 5, 2008 at 10:12 pm
I love any fitness helper targeted for moms!
7 Tonya // Mar 5, 2008 at 10:23 pm
I am in need of something to get my prebaby body back in shape.
8 Stacey H. // Mar 5, 2008 at 10:24 pm
Oh wow, this would be amazing to win. I am in dire need for any and all help I can get!
Thanks!
staceylea at gmail dot com
9 Suzie // Mar 5, 2008 at 11:02 pm
My little guy is two weeks old today and as soon as I get the green light from my doctor I need something to keep me motivated and working out!
10 Cindi Hoppes // Mar 5, 2008 at 11:18 pm
A Second chance! Please enter me in this fabulous drawing. Thanks,Cindi
11 Mary @ Adventures in Mommyland // Mar 5, 2008 at 11:42 pm
Great giveaway! I love work out videos. I have a fat burning sculpting ball workout dvd. thanks, hope I win!
12 sherry // Mar 6, 2008 at 12:20 am
I’d love to win. Here’s my entry.
Thanks!
13 Susanne // Mar 6, 2008 at 1:23 am
Ah yes, I am that cardio 4 times a week mom with resistance training and I need some help!!! Thanks for the entry!!
14 mama4jc // Mar 6, 2008 at 1:25 am
What a great giveaway – this would be a great motivator!
Thanks for entering me!
15 Crystal // Mar 6, 2008 at 2:38 am
I could really use this with my 2nd child about to be born…..heading to the gym is not likely with a 18 month running around and a newborn. Thanks for doing the giveaway!!!
16 amominred // Mar 6, 2008 at 2:38 am
Love the new site!!
Please enter me, I need some strength! 
17 jessica dietzel // Mar 6, 2008 at 3:03 am
We all need to exercise!
18 Betsy // Mar 6, 2008 at 3:44 am
Always looking for new workouts!
betskev at earthlink.net
19 Robin // Mar 6, 2008 at 4:03 am
I need all the strength I can get with a 23 lbs baby that is not walking yet.
20 Amanda // Mar 6, 2008 at 4:34 am
please enter me thanks
21 Shay // Mar 6, 2008 at 4:51 am
Dr. just told me I need to start working out. Please enter me. Thanks.
22 Sandy // Mar 6, 2008 at 5:13 am
I so need to get myself working out!
skdarst at gmail dot com
23 Penny // Mar 6, 2008 at 6:38 am
This is something absolutely wonderful!
24 Shannon // Mar 6, 2008 at 11:40 am
I am sure any new mom could use this DVD, but boy I would love to have it. I have been struggling with losing the weight and I can’t get it off. Maybe this program would work for me. I’ll keep my fingers crossed!
25 Patti // Mar 6, 2008 at 1:26 pm
This would be great! I get off the treadmill and then what…thanks.
26 Sandy M // Mar 6, 2008 at 1:31 pm
I really could use this. Great giveaway!
27 Becca // Mar 6, 2008 at 1:57 pm
Man, I could really use some help in this fitness area.
28 Angie // Mar 6, 2008 at 3:13 pm
This looks like a really good dvd. Please enter me. Thanks
29 Ellie // Mar 6, 2008 at 3:24 pm
I really could use some extra motivation!
30 Ruth // Mar 6, 2008 at 3:45 pm
Wow – I would love to win this. I am expecting in just a few weeks and dreading taking off the weight (I never managed to lose it all with baby #1)
rap9r(at)hotmail(dot)com
31 laura // Mar 6, 2008 at 3:58 pm
Mama NEEDS some muscle. Count me in!!
32 CPA Mom // Mar 6, 2008 at 4:12 pm
I’ve never heard of supersetting – I’m going to try that! I’d love these DVDs to add some variety to my workouts. Thanks!
33 Alison // Mar 6, 2008 at 5:32 pm
Please enter me! Looks like a great DVD
34 Karen // Mar 6, 2008 at 5:46 pm
I just recently had a baby and will be able to exercise here shortly. I would like to have some nice workout DVDs. Count me in!
35 Heather // Mar 6, 2008 at 7:35 pm
Oh my gosh, “Moms with Muscle” my kids would LOVE to see me do this!
36 jenni // Mar 6, 2008 at 7:38 pm
Need the exercise!
37 Lana // Mar 6, 2008 at 10:35 pm
I want it!
38 SJ // Mar 6, 2008 at 11:28 pm
This sounds like exactly what I need to get me motivated in the ‘fitness’ area. I’d love to win!
sjones1026(at)hotmail(dot)com
39 JenO // Mar 7, 2008 at 4:02 am
I’m due in May, and I will be due for some serious weight loss in June!
These would be great to get me going!
Thanks for hosting!
nifferjeno at gmail dot com
40 Erin // Mar 7, 2008 at 5:01 am
I need this and a healthy dose of motivation! How cool!
41 Amy // Mar 7, 2008 at 8:34 pm
I really need a good at-home workout!
42 jen // Mar 7, 2008 at 8:41 pm
Just had Baby #2…looking to shed and be ready for the summer!
chigirljenn[at]yahoo[dot]com
43 Becky // Mar 8, 2008 at 2:20 pm
I need all the help I can get to drop these baby pounds.
44 michelle rosborough // Mar 9, 2008 at 5:50 am
I sure could use this DVD
45 5 Minutes Around The Blogosphere - Week 25 // Mar 9, 2008 at 7:09 am
[...] Fitness for Mommies – Julie B Fit 3-DVD Set (March 12th) [...]
46 jenna // Mar 9, 2008 at 10:04 pm
Looks fabulous! Thanks for the giveaway.
47 tanyetta // Mar 10, 2008 at 1:41 am
please count me in. thank you
48 Kellyn // Mar 10, 2008 at 1:50 am
I would love this! Going to the gym isn’t easy while working full time and being mom. Some of the tapes out there don’t take baby weight into account, and this sounds like a great change.
Thanks,
Kellyn
49 Taowyn // Mar 10, 2008 at 3:15 am
I have not seen this video, looks good.
taowyn (at) gmail (dot) com
50 Britni // Mar 10, 2008 at 1:46 pm
This looks great. Please choose me!
51 Pam // Mar 10, 2008 at 2:16 pm
This looks great – exactly what I need to get the last few baby pounds off!
52 Kristi // Mar 10, 2008 at 7:13 pm
I need this!!
thanks for a great giveaway
53 Romie // Mar 10, 2008 at 10:17 pm
Please count me in
54 Christi // Mar 11, 2008 at 12:11 am
I’d love to win this and actually get to work on getting into better shape! Thanks for sharing!
55 Amanda // Mar 11, 2008 at 5:18 am
Please count me in!
56 Donna // Mar 11, 2008 at 3:09 pm
I’d love a new workout DVD! This one sounds great!
4babybirds[at]gmail[dot]com
57 Doreen // Mar 11, 2008 at 8:33 pm
Sounds like a wonderful workout dvd!!
58 Teri // Mar 12, 2008 at 2:07 am
Thank you so much for the giveaway! I totally need to get in shape! Thanks & Take care!
59 Stephanie // Mar 12, 2008 at 4:27 am
Oh, oh pick me please! Need mommy workouts:)
60 Brooke // Mar 12, 2008 at 12:56 pm
I absolutely need this!! Please pick me!!
61 Mae // Mar 12, 2008 at 8:59 pm
Boy…my body could use some help and my spirit some motivation. Hope lady luck is with me!!!
62 Tricia McCammack // Mar 13, 2008 at 1:36 am
I would love a new workout dvd. Thanks for doing the giveaway!
63 Taryn S // Mar 13, 2008 at 2:40 am
I need this! In the midst of losing 54 lbs~!
64 Julie D // Mar 26, 2008 at 10:25 pm
This sounds like a great workout. I need something new to get me going.
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