If you've been trying to lose weight then chances are you've turned to cardio exercise in a bid to burn calories. If you can relate to endless hours on the treadmill and not seeing the desired results then read on!
First of all, instead of focusing on the scales and dropping weight, make your goal a healthier one by aiming to change your body composition. By increasing your lean mass (muscle) you will not only shape your body, you'll also affect the chemical processes in your body that will keep you healthy and in turn, keep you burning fat throughout the day, even when you're not working out! Resistance training refers to adding force that you must resist with the aim of building and maintaining muscle. That might be with your own body weight, dumbbells, sandbags, bands, etc. You don't necessarily need a gym, as I'll show you later.
First of all, instead of focusing on the scales and dropping weight, make your goal a healthier one by aiming to change your body composition. By increasing your lean mass (muscle) you will not only shape your body, you'll also affect the chemical processes in your body that will keep you healthy and in turn, keep you burning fat throughout the day, even when you're not working out! Resistance training refers to adding force that you must resist with the aim of building and maintaining muscle. That might be with your own body weight, dumbbells, sandbags, bands, etc. You don't necessarily need a gym, as I'll show you later.
Many women in particular avoid weight training for fear of bulking up. Since females lack the testosterone needed for that it's highly unlikely there's anything to be concerned about there! It's really, really hard to build big, bulky muscle, even men have to work hard for it and follow a strict training program and diet. With that in mind ladies, there's no reason you shouldn't include a weight training routine in your exercise program.
Another misconception is that you should first build up your cardio endurance before starting on the weights, this is not true. It makes no difference since they are different altogether and like many fitness and healthcare professionals, I believe that resistance training is far more beneficial.
I've had several clients (and my mum!) who have been concerned and slightly put off by the pain they feel the days following a resistance workout. Not to be confused with injury, DOMS, or delayed onset muscle soreness, is a completely normal sensation. This is the achey feeling you get in your muscles, usually worse 48 hours after your workout. After a very intense workout, DOMS can even last for over a week and leave you feeling quite stiff. You don't have to experience severe DOMS if you listen to your body and take it easy in the beginning. Pushing yourself too hard and ending up with DOMS that last the whole week can interfere with your progress and leave you having to hold off on workout days.
Here are just a few reasons why you should make resistance training a part of your life:
Another misconception is that you should first build up your cardio endurance before starting on the weights, this is not true. It makes no difference since they are different altogether and like many fitness and healthcare professionals, I believe that resistance training is far more beneficial.
I've had several clients (and my mum!) who have been concerned and slightly put off by the pain they feel the days following a resistance workout. Not to be confused with injury, DOMS, or delayed onset muscle soreness, is a completely normal sensation. This is the achey feeling you get in your muscles, usually worse 48 hours after your workout. After a very intense workout, DOMS can even last for over a week and leave you feeling quite stiff. You don't have to experience severe DOMS if you listen to your body and take it easy in the beginning. Pushing yourself too hard and ending up with DOMS that last the whole week can interfere with your progress and leave you having to hold off on workout days.
Here are just a few reasons why you should make resistance training a part of your life:
• Reduced risk of Osteoporosis by preventing bone loss and increasing bone density: By adding weight bearing exercise, you encourage chemical processes in the body to build bone.
• Reduced pain associated with Arthritis: "Motion is lotion" as the saying goes! Weight training helps to encourage the bodies natural lubrication to help ease joint stiffness and make movement easier and pain free.
• Increased insulin sensitivity: Resistance training is essential for making sure your body is using insulin properly. Insulin sensitivity is a key component to keeping diabetes and heart disease at bay and maintaining a healthy body composition.
• Boost your emotional wellbeing: Studies have proved weight training to be excellent in the treatment and prevention of depression. It can also help to increase self esteem and give a sense of achievement.
There are several options for getting into a resistance program so there are no excuses not to start! Firstly there's YouTube where you can find free workouts galore! There are tons of fitness DVDs and books out there, plus blogs just like mine. If you have access then consider joining a class or getting a personal trainer. Most trainers offer group training which is more affordable. It can be worth having a few sessions with a trainer even if it's just to check your form and make sure your technique is good. If for whatever reason, gyms, classes and trainers are out of the question, then there's no reason you can't workout in the privacy of your own home!
In part 2 I'll give you a beginner workout (also good for those who haven't followed a program in a while) and talk about equipment options you can use at home or on the go :)