Fit...Stop Resisting Resistance Training!
It's mid-April, you started 2003 with a vengeance to get fit by summer.
Yet, it's 3 months later and you still feel you are far away from your
fitness goals. What happened?
New Year's resolutions always send us into a frenzy to get fit quick.
We spend countless dollars joining health clubs and buying expensive equipment
only to find that attaining our fitness goals is not as easy as it looks.
Many spend hours on cardio machines in an attempt to lean down their
waistlines and lose weight. From treadmills to elliptical trainers, people
walk, run and glide with the goal of flat stomachs and toned muscles only
to find that boredom settles in before their fitness goals are realized.
Because of their lack of results people stop working out. Cardiovascular
training is necessary to lose weight and work our hearts, but alone, it
will not give you the toned arms, legs and stomachs that you are desiring.
To attain the type of results most seek, you MUST do resistance training
to develop muscle. As we age, muscles atrophy at a rate of 10% per decade,
without rebuilding the muscle, the decline in lean mass contributes to
weight gain and loss of tone and ultimately, loss of function.
Regaining your muscles or muscle hypertrophy can occur regardless of
age. Studies demonstrate that even muscles lost for years can be regained
and develop with a modest resistance training program. Within only three
months, participants in their 90's found that they could regain 200% of
their strength with only 3 workouts a week.
Why then do we resist resistance training? Many individuals do not even
know how to lift weights. Others refuse feeling the weight training will
"make them bigger". Remember muscle is lean mass, it's the subcutaneous
fat on top of the muscle that makes you "bigger".
Besides the obvious benefit of a more toned body, the other health factors
of an increased metabolism and functionality need to be recognized as
well. For every pound of muscle you acquire through resistance training,
you gain an average of 50 to 100 calories a day that your body burns maintaining
the muscle. So rid your body of unsightly fat, tone your muscles, be more
active, slow down aging and rev up your metabolism simply by adding resistance
training to your routine!
Instead of running 5 days a week, run 3 and lift weights on alternate
days. Or reduce your cardio time and add a simple strength training routine
on 3 of the days. Start slowly, get the proper instructions, be consistent,
yet patient. It usually takes 6 to 8 weeks to see the effects of your
Strength training is also affordable! For a minimum investment in resistance
tubing or free weights, you can do your workouts in the privacy of your
own home for less than $20. Once the exercises get easy, simply go to
the next level of weights. Don't stop once you start, muscles need to
be worked to stay active. As you age, to be active, you must have muscles!
The old adage, "use it or lose it" is true when it comes to our muscles.
Progressive overload is the basis of strength training, to continue to
evolve you must increase the resistance to the muscle, that is where many
fail. Just remember, start slowly, you do not want to get injured by tearing
your muscles by lifting too much weight too soon.
Resistance training does work! As a personal trainer, I have personally
seen hundreds of bodies shape up in only 30 minutes 3 times a week. Hire
a personal trainer to set you up in a program if you are new. I have put
together two workout posters for those unable to hire a trainer based
on the same workout programs I have developed for hundreds of my clients.
Both products, based on resistance training are easy to follow and affordable.
So, take heed from a 20 year fitness veteran, "stop resisting, resistance
training, and you will succeed in achieving your fitness goals."
Copyright, Lori Miroslaw Ms. Miroslaw is an accomplished fitness professional
and entreprenuer with 3 businesses. Lori's passion is apparent is both
her writing and products, and offers a "refreshing" approach in educating
the public on wellness.