How to Lose Weight: Media Nutritionist Shares Her Workout Tips

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

September 7, 2011 • 2 comments

Personal trainer Scott Keppel and me.

People frequently tell me that they’ve been working out diligently, eating well and experienced a substantial weight loss for the first few months. But then subsequently their body weight or waistline measurement wouldn’t budge. Many times we discover that the explanation is that they continued with the same workout week in, and week out for too long.

Ask any exercise expert and they will likely advise you to change your workout routine every 4 – 6 weeks in order to keep your muscles stimulated. Otherwise, the program will become less challenging.

Due to a busy summer travel schedule, I followed the same routine for three solid months. I finally saw my trainer friend Scott Keppel last Saturday for a new circuit. And oh, I am feeling it. During yesterday’s gym visit I huffed and puffed and I even grunted. I could barely finish some sets. Why? I had become the victim of a monotonous workout. If you can’t afford to see a trainer from time to time, at least pick up a Shape magazine and change your routine every couple of months with one of their workouts.

Here is my latest and greatest workout, which I complete two days each week on a rotating basis.

Day 1: Full Body

Superset:

Bulgarian squats 3 x 15

In plank position pull knee into chest and rotate 3 x 12 each

Flutter kicks 2 x 20 each

Superset:

Snow boarders 3 x 10 each way

1-legged leg curls with ball 3 x 20 each

Lat raises 3 x 20

Superset:

Lunge jumps 3 x 15 each

Standing side leg raises 3 x 20 each

Straight-arm pull downs 3 x 10 drop weight 20% for 10 after last set

Superset:

Plie squats (feet and toes out) 3 x 12

Incline dumbbell press (15 lb to start) 3 x 10-12

Leg raises and hip thrusts 3 x 20

Superset:

Lunge and kick (forward) 3 x 15 each

Cable 21’s x 3

Pushdowns 3 x 10-12 drop weight 20% for 10-12 after last set

Day 2: Full Body

Superset:

Curtsey lunges 3 x 15 each (hold a weight)

Wide to narrow squat jumps 3 x 15

In plank position pulse one leg up and down 3 x 20 each

Superset:

1-foot butt crampers 3 x 20

1 foot pelvic raises 3 x 20

Bent over front raises 3 x 10-12

Hanging from smith chin ups 3 x 10-12

Superset:

Squat jumps 3 x 15

Alternating dumbbell press laying on stability ball 3 x 12 each

Crunch on stability ball and twist 2 x 20 each

Superset:

Reverse lunges 3 x 12 each

Standing dumbbell press (palms facing in) 3 x 12

Standing dumbbell press (think of pressing from behind) 3 x10-12

Superset:

Incline hammer curls 3 x 10-12

Incline skull crushers 3 x 10-12

Donkey kicks 2 x 30

Day 3: Full Body

Superset:

Wide grip pull downs x20, x15, x10

2 hand triceps extensions behind head x20, x15, x10

Shin huggers 2 x 20-no rest until all sets are complete

Superset:

Incline db press x 15,x10-12, x8-10

Bent over rear delts x15, x10-12, x8-10

Alternating side lunges 3 x 15 each

Superset:

Skull crushers x 10-12, x8-10, x8-10

Hammer curls x 10-12, x8-10, x8-10

Leg curl pelvic raises with ball 3 x 20

Superset:

Pushdowns 3 x 10 drop weight 20% for 10 after last set

Cable curls 3 x 10 drop weight 20% for 10 after last set

Squats with arms extended over head 3 x 20

Superset:

Supermans 3 x 15

Hydrants 2 x 30

Bent over db rows 2 x 15

Kickbacks 2 x 15

It’s always advisable to consult a physician before embarking on a new physical activity program.

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