Feel the burn! Drop and give me 20! Alrighty, ladies, it's time to get moving! Whew, hearing those words from my trainer is enough to give me nightmares. I do have to give him credit, he's right, it really is time to get moving!
Summer is here and I've been working out three times a week so I can look good in shorts and a tank top. Okay, so while my thighs may need years of therapy, the fact is I am already seeing great results from just a few weeks of strength training. Let me tell you what it's all about.
Strength training not only helps you feel better, but it helps you to tone your muscles and prevent degenerative bone diseases like osteoporosis. And unlike cardiovascular workouts, weight-lifting helps to burn calories even AFTER you've left the gym! Now that's my kind of side-effect! By lifting weights, my metabolic rate for the entire day increases, so I'm burning fat long after I get off the treadmill. I was always a little afraid of getting big bulky muscles if I worked out, but my trainer informed me I was completely wrong. Repetitions with lighter weights will burn fat and give you a lean look. Heavy weights (like power lifting) is where the big muscles come from. Here are a few tips from my trainer to help you reach your health and fitness goals with weight training-
Set realistic goals. Remember, don't set yourself up for failure. I would love to lose five inches off my hips in a week, but we all know that's not going to happen. When you set an attainable goal, you can feel a great sense of accomplishment when you complete it. Effective weight-training means taking small steps so you don't get discouraged or injured. So take it easy on yourself!
Choose equipment that will work for you. For example, don't expect to be able to lift a 100 pound weight when you're just starting out. In fact, the lighter weights are usually more beneficial than the heavier ones because doing more repetitions with a lighter weight is more effective for toning muscle. At the same time, if you don't feel like you're being challenged, it's okay to use a heavier weight.
Ask for help. Especially if you're a beginner like me. Find a fitness instructor, trainer, or friend who knows a lot about the weights. It's important to do the exercises correctly or you might be putting yourself at risk for unnecessary injury. Exercising is always more fun with a friend!
Go slowly. Slow, deliberate movements with controlled breathing are the most effective ways to build muscle. When you go slowly, you're less likely to experience muscle pain and more likely to stick with your strength training regimen.
Eat right. You've all heard this before, but the proper diet can go a long way to helping you achieve your fitness goals. Fruits and veggies are important, but so are protein and carbohydrates made from whole wheat. So don't forget to chow down!
I'm learning and making progress, and so can you. There's hope for these thighs!
