...I did not struggle with weight growing up, but after getting married and having five kids, I had moved solidly into the "overweight" population. In 2006 I was able to lose the extra pounds (50 of them) and get to goal. But staying there, that is another story. Slow but steady, the weight has crept back on over the years. So here we go again ...
Monday, March 17, 2014
Strength Training - Just Start
It was about eight years ago when I
went from being sedentary and overweight, to getting to goal weight and
being unable to stop moving. Seriously, I have trouble sitting still.
And while "steps" are an uber important part of my activity, strength
training has been there from the start too.
theme for this Motivation Monday is Top Tips for Weightlifting. I've
talked about weights a couple times before in this blog ...
Those posts told about what I do. Today
I'll talk more about weight lifting in general and offer a few
recommendations. Not that I'm an expert by ANY means ... but over eight
years, I've rarely missed a week of weight workouts.
the image/quote here ... there's a preconceived notion that women have a
preconceived notion that lifting weights will result in big muscles
like a body builder. Do women really think that? Did they ever? Well, THAT is not something you need to worry about. I also think women often avoid weights is because
"weightlifting" is a tad intimidating. The machines at the gym that
require instruction to use. The possibility of injury from incorrect
form. Making comparisons with what other people can do ...
my first tip. Don't be intimidated. Just do it. You don't need fancy
machines. You can start with just a few dumbbells, or just your own
body weight. There are so many moves for every muscle, just start with
second tip is get a good visual. I'm a visual person. Pictures and
written explanations are hard for me to follow ... I benefit much more
from a video, or an actual example right in front of me. I was lucky
enough to have my husband, who's been lifting for years, walk me through
the various moves we decided on. Jillian Michael's 30DS introduced
several easy to follow moves for me as well.
third tip today ... again, just DO it. Start. Often, I don't feel like
doing weights. I usually have an hour workout on deck, and at times that
just feels like a big commitment. I'll tell myself "Ok, you don't have
to do the full hour, just 15-20 minutes" and as that isn't as
intimidating or time-consuming, I get past my mental block. Nine times
out of ten, once I get started, I keep going. I do my full workout even
though I'd given myself "permission" to shorten it. Just getting started
is the hardest hurdle ... once you're doing it, it's a lot easier to
are a lot more tips I could give too... Shake up your routine, as with
any exercise, the body becomes accustomed to the same moves over and
over. Keep records, so you can see how you improve and progress. Be
sure to rest and give your muscles time to repair (I like lifting
Mon/Wed and Fri ... but always try for at least once a week).
But I don't want to intimidate you.
Just start ... once you've begun, I bet you'll want to keep going.