Bottoms Up! by Joyce L. Vedral, Ph.D. GETTING READY

Bottoms Up! by Joyce L. Vedral, Ph.D. GETTING READY – The year is 2017. My age is 58. What am I thinking, starting a weight routine at my age? Call me crazy but I don’t care. I’ve got to do something  and I’m thinking its high time that I renew my commitment to working out with Joyce L. Vedral’s Bottoms Up!  I did it once before and I am going to do it again.

I am going to commit to working out to gain muscle while reducing body fat. It’s a win-win as far as I can see and Joyce’s Bottoms Up! is my book of choice to get started. I turned to this book in my mid-30’s and I’m turning to it once again.

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Facing MY FAT

Let’s Get Started – Basic Equipment

Bottoms Up! by Joyce L. Vedral, Ph.D. GETTING READY

Obviously, due to copyright laws, I cannot share the Bottoms Up! workout verbatim. What I will do is share the many, basic exercises along with personal photos. Occasionally, I will share personal comments or suggestions called “Vickie’s View, Variation or Tip.” Let me clarify, I am not a personal trainer. I am simply a woman who enjoys exercising. I have lost 20 pounds thus far but need to take my weight loss to the next level. I still have body fat and that body fat has to go, “Bye, Bye!”

The way that I see it, building MUSCLE to burn the body fat is the only way to go. And Bottoms Up! is my book of choice to get started.

First things first, “The ideas, procedures, and suggestions contained in the book, Bottoms Up! by Joyce L. Vedral, Ph.D. AND any comments or suggestions shared in my  blog, Facing MY FAT, are NOT intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. 

Equipment Needed

I don’t know about you but I like to work out with something more than just my body weight. Sit-ups and push-ups are fine but once in a while I like to workout with free weights. For the Bottoms Up!, I will be working out at home, so my equipment is limited but that’s exactly why I like the Bottoms Up! workout. Very little, by the way of equipment, is needed for this workout.

If you are traveling by car and want to do the workout,  take your book, exercise mat and weights with you. Many of the exercises can be done while standing. If you attend a gym, some of the exercises can be done on gym equipment.

  • Dumbbells also know as Free Weights. The ends of the weight should be permanently fixed in place. I’m partial to the rubber coated or neoprene weights that come in a variety of colors. I’ve been working out with free weights for several years now and so the photo below shows 6, 8 and 10-pound weights.
    • If you are new to using weights as part of your workout routine, start out with much lower weights ranging from 1-pound to 6-pounds and increase the weight as your strength increases. You will need three sets of free weights for this workout.
free weights 3
You will need three (3) sets of hand-held FREE WEIGHTS in your preferred weight.

 Benefits of Dumbbell/Free Weights – Greater flexibility, fit the weights to your size, natural movement and convenient. Free weights are recommended for Bottoms Up! by Joyce Vedral, Ph.D.

How do you know which weights (how heavy) to purchase?

  • Go to your local sporting goods department (Wal-mart) or store. Try out the various sizes of dumbbells. When you find the weight that challenges you after performing 12 to 15 ARM CURLS, consider that weight as the “highest” weight to purchase (for now). Example:  One (1) set of 2-pounds, One (1) set of 3-pounds and One (1) set of 5-pounds. Or, one (1) set each of: 3-pound, 5-pound and 8-pound dumbbells (free weights).
  • TIP: NEVER ever DROP your weights! Take care of your weights and they will take care of you. Besides, no one needs to get hurt, least of all you! Spare your toes, pick-up, lay-down, NEVER drop.
  • Workout Gloves – while not a necessity, workout gloves feel good on the hands (warm them up if I’m cold), make for a better grip on the weights.
incline bench_FacingMyFat
An Incline Bench is a worthwhile investment for this program or any weight routine.
  • Incline Exercise Bench although an expense, an exercise bench is a must have if you are going to work out with weights. An incline bench is a flat bench but allows an adjustment to raise the back to a 45-degree angle. I have had my incline workout bench for over 20 years and it still works great. There are all different price ranges so try before you buy.  It needs to be functional, not pretty. 
  • Exercise Machines – Many of the exercises in Bottom’s Up! can be performed on a variety of exercise equipment found at your gym but not required for this workout. I am working out at home and the equipment I will be using is my incline exercise bench and free weights.
  • Exercise Floor Mat – call it a floor mat or a yoga mat, either way, it should be comfy enough to allow some cushion when you are using it to lay on the floor and roll-up easily when you want to put it away or carry it in your gym bag.
    • If you work out on a cement floor in the basement, like I do, a section of carpet padding underneath my exercise mat allows for extra cushion. Exercise mats are fairly inexpensive, so pick up one in your favorite color.
Double Exercise Mat
At home, extra carpet padding under my exercise mat gives extra cushion.
garden mat
An inexpensive “gardening” mat saves my knees and tailbone!

Vickie’s Variation – I have sensitive knees so part of my exercise equipment is a KNEELING PAD that is typically used for gardening. Sometimes the $Dollar $Stores or Discount Stores sell them. Mine is green (garden color) and is has been the best little mat I have ever purchased! I carry it to my Jazzercise classes. I don’t care what anyone thinks about my little mat.  Not only has it saved my knees from excess pressure, it saves my tailbone too! I sit on it for ANY exercise that requires me to sit on my bum. My little (garden) mat is multi-purpose. 

gardening mat
My gardening mat is compact and travels well in my gym bag.
garden mat tailbone
My gardening mat gives extra cushion for my tailbone!

What NOT to Wear

  • Exercise Apparel – at home, where what you want but I recommend aerobic wear that will stretch when you stretch. I’ve blown out way to many “jogging pants” because they just don’t stretch properly. With that said, wear anything you want when working out at home. 
    • At the gym is another story. Running shorts just won’t work. No need to flash your neighbor. Stretch shorts or calf-length pants that fit tight are best. As to the top half of your body, no need to flash anyone there either. Form-fitting exercise bras or tops covered over with a loose-fitting tank or t-shirt works fine. Of course, who am I to say? I’m no fashion diva. I dress for comfort, stretch and whatever color I feel like wearing.
    • Comfy socks, sturdy shoes and off you go….I NEVER work out without shoes. I say NO to slippers, NO to bare feet and NO to flip-flops. Ultimately, wear what you want on your feet but wear it at your own risk.

 Bottoms Up!

Get Your Copy and READ

That’s the intro for today. If you haven’t already done so, get a copy of Bottoms Up! in-hand, read it cover to cover (multiple times if necessary), gather all of your “equipment” as shared above and practice one round of each routine WITHOUT using weights. Of course, NOT all on the same day!

You’ve heard the saying, “Measure twice, cut once.” I recommend “Read twice and Try Twice without weights.”

These routines are geared towards alternating days for Upper and Lower workouts.

  • Lower and Middle Body Workout
    • Thigh-Hip/Buttock
    • Abdominal Routine
  • Upper Body Workout
    • Chest-Shoulder Routine
    • Biceps-Triceps Routine
    • Back-Calf Routine
  • Aerobics (recommended)

It can take a while to become familiar with the terminology, the modified pyramid systems and each workout routine. More about all of that in my next blog post. Look for two blog posts a week. I am making a minimum, six-month commitment to Bottoms Up! by Joyce L. Vedral, PhD.

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Tracking Tip – Take your body measurements BEFORE you start the workout. Make a chart, write the date and your starting weight. Using a soft measuring tape (purchase in the sewing department), measure the “fullest part” of your Bust, Waist (narrowest part where you would bend side to side), Hip (fullest area of butt), Thigh, Calf and Arm. Also, start a chart to log how many “repetitions” you do of each workout routine and how much weight used.
15 Repetitions/3 lb Weights
14 Reps/5 lb Weights
12 Reps/7 lbs Weights

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