Should I weight train??????????

DUH!!! YES!!!!!!!!!!!!

A lot of women fear away from weight training on a daily basis. Today this blog will give you enough knowledge and support to allow you to LOVE it!

First off, weight training is a term that describes all exercises that increases your physical strength. Dumbbells, resistance bands, weight machines at the gym.

What are the benefits of weight training?
1) Increase muscle, tendon and ligament strength
2) Increase bone density (especially good for women)
3) Increase Flexibility, tone, metabolic rate and postural support
4) RAISES metabolism
5) Its essential for loosing weight, to loose fat or change
6) Stronger- increase in muscular endurance
7) Helps avoid injuries
8) Increase in self esteem and confidence
9) Improves balance and coordination
10) After weight training up to 24 -48 hours later-You burn calories while recovering when you are not even working out! ;) = Faster weight loss

Why wouldn't you want to weight train???

IMPORTANT: OVERLOAD PRINCIPLE- and I say this all the time- "if it is challenged it will change". But it needs to be challenged sufficiently enough, then, that the muscle will gain strength and change form. So, increase your weight, stop babying yourself ladies! You wont get big and bulky unless you start taking some testosterone supplements. If you can't finish a set, this is a good thing, rest, regroup, unload if needed and repeat!

IMPORTANT: PLATEAUS- Avoid plateaus by changing weight (increasing), changing sets of reps, or by changing the exercise weekly or monthly.

GOAL? What is your goal from strength training?
To Lose Weight you want to choose a variety of rep ranges to target different muscle fibers.
For Fat Loss you want to complete 1-3 sets of 10-12 reps using enough weight that you can only complete the desired amount of reps.
To Gain Muscle you want to complete 3+ sets of 6-8 reps
For Health and Endurance you want to complete 1-3 sets of 12-16 using enough weight that you can only complete the desired reps.

Muscle needs rest?
YES! Of course. I had a client ask me just the other day..."How long do I need to rest between sets?" The answer is plain and simple. If you are lifting heavy, you need to rest a little longer so your muscles can rest and recoup about 2-5min. What I do might be a little different. I might lift heavy on Back for 6-8 reps and then immediately work the opposite muscle-or the antagonist muscle- Chest. I feel this will allow the other muscle to relax . Then I do a quick stretch and begin again so I don't feel like I am wasting my precious time in the gym. If you are lifting a little lighter you will only need 30 sec to 1 minute for your muscles to rest before working it again.

The American College of Sports Medicine (ACSM) recommends training each muscle group 2-3x per week- Giving your body at least 24-48 hours of rest for muscle repair and growth. If you are training at a higher intensity or "heavier", you should take longer rests.

I hope this is an eye opener for a lot of you women and men.  STRENGTH Training is GOOD! You want it, and you need it! So get it done- You are at the gym for a reason, so no excuse and get it done! Your answer?  Yes. YES!!!

Drink your h20!

Ang