HAPPY MONDAY EVERYONE!
Hope everyone had a beautiful mothers day and a fabulous weekend. Monday means back to the grind, but it also means another week to check off that ” TO DO” list.
Make sure that exercise and fitness are on the top of that list! It seems like when you are eating healthy, exercising, and feel good, that everything else seems to fall into place.
In fact exercise is one of the best natural things you can do for your body. A recent study presented last month at the annual meeting of the American College of Sports Medicine, showed that six weeks of bicycle riding or weight training eased symptoms in women who’d received a diagnosis of anxiety disorder.
the weight training was especially effective at reducing feelings of irritability, and was shown to reduce stress levels. YAY EXERCISE!
Which brings me to my next topic. Strength Training. This is specifically directed towards women. For some reason women have this taboo idea in their head that strength training is going to make them look ‘bulky’, ‘manly’.
Let me reassure you, STRENGTH TRAINING WILL NOT MAKE YOU BULKY UNLESS YOU ARE TRAINING TO BECOME BULKY.
I hope that was loud enough for you. In order to get bulky you have to consume a ridiculous amount of calories and lift an obscene amount of weight. The reason women typically don’t gain size from strength training, because compared to men, is because women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. ISN’T THAT WHAT WE ALL WANT?!
Alright now that we have that out of the way, lets talk about why strength training is so important.
We know that increasing and maintaining adequate muscle mass is one of the best ways to keep body fat at bay and to improve overall fitness, particularly as we age. Again, did you hear me?! No cardio, running on the treadmill for 60 mins is not going to get you the body you want. In order to adequately reduce body fat, you must STRENGTH train!
A recent study found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up!
Again, did you hear me?! If you increase your muscle mass, you are burning more calories throughout the day!
More Reasons to add Strength Training into your workout regiment:
You Will Be Physically Stronger.
You Decrease Your Risk Of Osteoporosis
You Will Improve Your Athletic Performance.
You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
You Will Reduce Your Risk of Diabetes.
You Will Improve Your Attitude And Fight Depression.
Start with strength training 2-3x a week. Pick 6-8 different exercises and perform 12 reps of 3 sets for each exercise. On a side note, DO NOT USE WEIGHT LESS THEN 8 POUNDS. Those little 3# and 5# weights are going to do NOTHING for you! If you are new to weights, start with 8-10 pound dumbbells. If you can perform more then 12 repetitions then the weight you are using is too light. Dont be afraid to challenge yourself.
Here is this weeks workout schedule for those who want to follow along:
|Run-30 mins||Weights-A||Bike-45 mins||Weights-B||Bike-60 mins||Run-60 mins|
|3×1 minute sprints||Swim-30 mins||10 minute HE||Swim-30 mins||Run-15 mins|
Yesterday I swam 1/2 mile and biked 9 miles on indoor spinner bike. FEELING GOOD!! I will have a diet schedule and grocery shopping list to post tomorrow. Life has been a little crazy.
Remember ‘ITS NOT ABOUT HAVING TIME, ITS ABOUT MAKING TIME”!