lets address a common misconception now…
If you are a female, and you start lifting weights, you will not look like this:
(Note: I am not trying to discredit her hard work.)
For whatever reason, some females think as soon as they begin to lift hard and heavy, they will turn into a body builder.
Unless you are doing specific body building workouts or taking steroid shots…this is simply not true.
The good news?
**Strength training is the best way to tone up, increase your metabolism, and lose fat.**
You will evolve into a healthier person with…
(1) a balance of healthy eating
(3) and strength training.
There is nothing in this world like the feeling after an amazing strength training session.
Your adrenaline is flowing. your muscles are fatigued. you feel unstoppable.
(or like you are going to fall over)
regardless, it really is great. 🙂
So here are a few reasons (and explanations) as to why I am a huge advocate of strength training (fyi-there will be many future posts that go into greater detail about the topics below).
What is strength training?
The use of resistance to build strength, anaerobic endurance, and skeletal muscle (i.e. lifting weights or using resistance to build muscle).
What is the purpose of strength training?
To manipulate the repetitions, sets, resistance, and tempo to cause a desired change in strength and/or muscle size.
What are the benefits of strength training?
Increase strength, flexibility, tendon and ligament strength, bone density, posture, tone, and increase your metabolism.
Can anyone do strength training?
Yes! The beauty of strength training is that you can begin with whatever weight works best for you. as with anything in life, if you work hard and dedicate yourself to strength training, you will see great improvements.
What is the most important element of strength training?
Form! If you do not begin or maintain good form you can quickly injure yourself. More later.
How many days a week should I strength train?
If solely employing high intensity training, three days/week. No more, no less. For HIT, recovery is critical. If you choose a more conventional moderate intensity training regimen where you employ a split (less than full-body in each session), you should aim for 4-5 days/week max. Stay tuned for a specific guide.
What is happening to my muscles when I strength train?
In order to build muscle, you need to tear your muscle fibers. In order to “repair” these torn muscles, it is critical to eat 15-30 grams of protein within 45 minutes after an intense resistance workout. More on this later.
What is a H.I.T. workout?
High Intensity Training is where your muscles are worked until failure. The goal is to have an intense yet brief workout where muscles are worked at a very HIGH level of effort. More later.
What type of strength training workouts will be posted?
It is common for your muscles to acclimate to the same exercise. so with all things in life, I believe a variety of strength building exercises is best for your body. Therefore, expect a wide variety of workouts.
Some basic strength training lingo:
What is form?
The proper way to lift a weight- to maximize results and minimize injury of the muscles being used.
What is a rep?
Using proper form, going through one “lifting and lowering of a weight” cycle (i.e. one bicep curl= one rep).
What is a rep maximum (RM)?
The number of reps a person can do at a certain weight (i.e. if a person can lift 20 reps at 35 pounds, their RM for the weight would be 20RM. or 1RM would be the max a person could lift a weight).
What is a set?
Several repetitions (i.e. compete 3 sets of 8 reps of bicep curls).
What is tempo?
The pace in which a person lifts a weight- different tempos have certain results with different weights, reps, etc.
- Strength training is a fundamental (basal) element in evolving into a healthier person.
- Strength training will help…
(1) Increase your metabolism
(3) Lose fat
(4) Increase bone density
(5) Help posture
- It is important to replenish your muscles with a high protein snack no later than 45 minutes after an intense strength training workout.
- Stay posted for strength training workout suggestions (uLift to myTunes).