Lesson 8: Strength Training
If you’re a woman you’ve probably heard how you should be strength training to help prevent osteoporosis, and it’s true. However, I’ll bet that you’re still not strength training, and it’s probably because you think you may bulk up and look like the hulk. Well, let me allay your fears. You’re not going to bulk up… you don’t have the hormones. The bulkiest you could possibly get is like Madonna, and that’s still pretty bulky for a woman!
On top of preventing osteoporosis strength training can help you burn more calories. I’m sure you’ve also heard that muscle burns more calories than fat, and it’s true. A pound of muscle burns about three times more calories per day than a pound of fat. Now, while that may sound impressive, the actual numbers are 6 and 2 calories burned per day for a pound of muscle and fat respectively. So don’t go eating a Twinkie and expect your muscles to automatically burn those calories for you.
But seriously… strength training overall is good for you. Muscles are what support your body, helps you sit and stand upright, and helps you complete your day to day activities like making your bed! If you didn’t have muscles you’d be a big puddle of internal organs, bones, fat, and skin!
Here are some basics on strength training:
Rest between strength workouts. Strength training actually creates little tears in your muscles. When these tears repair themselves your body is building up more muscle. So give your body time to repair it self. You shouldn’t train the same muscle group two days in a row.
You should be lifting enough weight to actually challenge yourself. If you can do 30 repetitions of the same exercise and feel like you could just keep on going… you’re not lifting enough weight to actually be effective! You should only be able to do 8-12 repetitions before you feel like you couldn’t possible do another repetition with good form. This is called temporary muscle fatigue. You should do 8-12 reps then rest for a few minutes before doing 8-12 more. Each 8-12 reps is called a set, and you should be doing 2-3 sets of each exercise.
Make sure you are keeping your workout balanced. If you work only your abs, you’re going to feel a bit off balance and that is because you are. Work opposing muscles. If you work your back, make sure to build your chest and abs too, biceps and triceps… you get the point!
Now, I know that this all sounds really complicated. But it’s really not. You only have to strength train 2-3 days per week to reap the full benefits of strength training, and you only have to do about 6 different exercises each workout. So pick an exercise for your arms, shoulders, chest, back, core, and legs, and you’re set! That’s it, that’s all there is to it. Just be sure to change your workout every few weeks so you don’t get bored!
On top of preventing osteoporosis strength training can help you burn more calories. I’m sure you’ve also heard that muscle burns more calories than fat, and it’s true. A pound of muscle burns about three times more calories per day than a pound of fat. Now, while that may sound impressive, the actual numbers are 6 and 2 calories burned per day for a pound of muscle and fat respectively. So don’t go eating a Twinkie and expect your muscles to automatically burn those calories for you.
But seriously… strength training overall is good for you. Muscles are what support your body, helps you sit and stand upright, and helps you complete your day to day activities like making your bed! If you didn’t have muscles you’d be a big puddle of internal organs, bones, fat, and skin!
Here are some basics on strength training:
Rest between strength workouts. Strength training actually creates little tears in your muscles. When these tears repair themselves your body is building up more muscle. So give your body time to repair it self. You shouldn’t train the same muscle group two days in a row.
You should be lifting enough weight to actually challenge yourself. If you can do 30 repetitions of the same exercise and feel like you could just keep on going… you’re not lifting enough weight to actually be effective! You should only be able to do 8-12 repetitions before you feel like you couldn’t possible do another repetition with good form. This is called temporary muscle fatigue. You should do 8-12 reps then rest for a few minutes before doing 8-12 more. Each 8-12 reps is called a set, and you should be doing 2-3 sets of each exercise.
Make sure you are keeping your workout balanced. If you work only your abs, you’re going to feel a bit off balance and that is because you are. Work opposing muscles. If you work your back, make sure to build your chest and abs too, biceps and triceps… you get the point!
Now, I know that this all sounds really complicated. But it’s really not. You only have to strength train 2-3 days per week to reap the full benefits of strength training, and you only have to do about 6 different exercises each workout. So pick an exercise for your arms, shoulders, chest, back, core, and legs, and you’re set! That’s it, that’s all there is to it. Just be sure to change your workout every few weeks so you don’t get bored!
One last point… strength training combined with proper eating and a bit of cardio can really help to give you that toned and tightened look. Drop just one of these variables, and you can probably still look slim and trim… but all three of these combined can give you that body you’ve always wanted!
posted by Pamela Suzanne at
7:00 AM
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