Still have a little junk in the trunk even after long and intense sessions on the treadmill, elliptical or stationary bike? Hit a weight loss plateau?
You're not alone. This happens to most people that embark on a weight loss journey. The diet is spot on and exercising religiously.. doing cardio to get the heart rate up and burning calories. This is all wonderful except that there's a very important piece of the puzzle that is missing which will make it a complete and well rounded program.
What is this mysterious not so secret, secret? It's strength training, boys and girls. That's it! ..That's the not so secret, secret that will help you lose fat!
Okay, so now you know.
Here's how it works, why you should do it and how you should go about doing it: Strength training is the ONLY form of exercise that will increase metabolism by building lean muscle mass. Not only will your body torch fat by building lean muscle, but you will reap many other health benefits as well. This includes, decreased risk of osteoporosis, heart disease and diabetes.
At this point, don't freak out.. you will NOT get bulky by lifting a weight! Just the opposite, actually. Lean muscle takes up much less space on your body than fat ever will.. even if the scale doesn't budge, you'll notice it in how your clothes fit and in your body measurements.. which in my opinion are much more accurate than scale weight. Seriously, ditch the scale!
Now you know a little bit of the hows and whys to strength training and you're probably thinking, "how do I begin this.. it seems a little overwhelming". It mostly depends on you. Anyone can begin a strength training program. No matter if you have 100+ pounds to lose or 10 pounds to lose. Begin it now!
Gym option: If you're an absolute beginner and you belong to a gym, I'm sure that you've seen a good amount of gym space filled with machines and *gasp* dumbbells and barbels sitting on racks. For the most part it's still kind of an area dominated by men and to some women (and some men) it can be a little intimidating. The feelings of intimidation most likely stem from not knowing what exercises to do, the right form or fear of looking like an idiot. Trust me, I've been there. It took me a while to work up the courage to work out in that part of the gym. It came with confidence of knowing my workouts and planning ahead. If you belong to a gym and have access to the equipment, I highly suggest two options. First option - Most gyms offer a free session with a personal trainer when you sign up. Take advantage of this. Not only will the personal trainer ask you your goals and write a plan for you, he/she will show you the correct way to use the equipment so that you don't hurt yourself.
Second option - if you don't have access to a personal trainer or can't afford one, educate yourself at home. There are numerous sites that offer free workout plans. One of my favorite sites for this is Bodybuilding.com. There is an extensive exercise video library that shows you how to do an exercise with the correct form. There you can find the right program for you, watch the videos and print out the program.. take it with you to the gym. To monitor your progress you want to keep a workout log as well. Writing down everything that you do will help you to know from week to week the progress that you're making. It's a simple and helpful tool. I personally don't own an iPhone, but I'm sure there are many apps for that! ..Being a Beachbody coach, I definitely know there is one for P90X. Great on the go when you're not at home. Very helpful in the gym.
Home option: Home is a great place to begin, especially if you're shy in the gym or simply because of lack of funds. You don't even need to spend money on equipment to begin. It's extremely possible to get into excellent shape by just doing body weight workouts. After a period of time you can start adding to your home workouts.. a few dumbbells, jump rope, exercise bands, fitness ball, pull up bar. Just the basics!
You can also achieve excellent results by following an at home workout program by DVD format. Beachbody has an excellent selection of workouts to choose from. They are affordable and are complete programs. You get both cardio workouts AND strength training workouts. Most, if not all, come with exercise tools that go along with a program. Included with each program are nutrition plans to follow with meal plans and recipes. Free support is offered by joining the online community as well as a free coach (like me!). Your coach will be there for you through your journey. Please click here to give my site a peek for more info on Beachbody programs and how I can become your coach. While you're there, check out all of the incredible transformations that have resulted with the use of these home workouts!
Incorporating strength training shouldn't be a difficult task, in fact it should be fun and it will add a new dimension to your workouts. I guarantee that if you follow a healthy diet suited to your dietary needs and consistently workout, you will see results! It won't happen overnight, but it will happen. Give yourself time and most of all be patient and be kind to your body. It will do amazing things for you!
<3 Melissa Cathleen
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