As a female in the health and fitness industry for more than 30 years, I have learned a thing or two about the importance of weight training. If the end goal is weight loss, then weight training or resistance training is a must. You can cut your calories to half
and spend your time doing loads of cardio to lose a few kilos, however neither will give you a healthy looking and functioning body. When it comes to weight training for weight loss, it's important to note a few key points.
¦ 1. Ladies, you will not get BIG from lifting weights. You get "big" from overeating, of which excess calories will be converted into fat.
¦ 2. You can lift more than you think - and you should.
¦ 3. If weight training is done properly you will likely be sore the day or two after your workouts, especially if you are new to resistance exercise. This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training.
Here are five more points to keep in mind while working towards your weight loss or fat loss goal or both.
¦ 1. Lift heavy weights. I have trained a lot of individuals over the years and every client will have that look of terror (PTs will know this look) when I suggest we increase the weights. You won't get results lifting the same weights you've been lifting. Increase the weight and you'll increase your strength and muscle mass. Increase your muscle mass and you'll increase your metabolic rate. Increase your metabolic rate and you'll burn more calories. Burn more calories than you consume and you'll lose body fat. If you want to lose weight you need to increase your weights. I can see terror in your face already.
¦ 2. Intensity. You don't have to spend more than 30 to 45 minutes on your weight workouts. Sometimes I don't have much time to work out so a good 20 minutes can get the job done. The key is to work hard throughout this 20 minutes, minimising rest and keeping your heart rate up.
¦ 3. Out of your comfort. If you want your body to change, you have to push past your comfort zone. You can't expect results doing the same thing you've always done, and this is where an experienced personal trainer can help you. I know how much weight I can safely get my clients to use - even through protesting - (PTs have very selective hearing too). By pushing your body out of its comfort zone, you are forcing it to respond and to change. Make your body work for you and don't be afraid to try.
¦ 4. Do supersets and combos. A superset involves doing two or more exercises that target the same muscle group back to back. For example, doing a set of 12 squats followed by a set of 12 lunges is a superset. A combo involves combining two or more movements into one movement. A squat with a shoulder press or a lunge with a bicep curl are examples of combos. Combos are time-efficient and burn lots more calories.
¦ 5. Circuit Training. This is a great way to get in multiple exercises. You can focus on your upper body, lower body or total body while keeping the intensity up.
So whether your goal is to lose weight, get rid of body fat, change your shape or improve your fitness, there is no doubt that resistance training, done correctly, will give you those results. And by the way, age is no barrier. We have ladies in their 80s and 90s working with weights to keep their strength, balance and fitness to be the best they can be. Come in and see us to discuss how Her Fitness can help you too.
Angela Hewson is director of Her Fitness and a qualified personal trainer. P: 3489121 E:results@herfitness.co.nz.
As a female in the health and fitness industry for more than 30 years, I have learned a thing or two about the importance of weight training. If the end goal is weight loss, then weight training or resistance training is a must. You can cut your calories to half
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