Many women want to be "toned and lean", many men want to be "jacked and ripped", but the truth is - there is the same means to both ends!
Weight lifting with moderate cardiovascular activities is extremely important while maintaining a healthy lifestyle.
How do I know?
Well, I began embarking on this lifestyle in January, and the results have been incredible.
For example, this was me in June of 2009, and I looked even worse by December of 2010.
By June 2011, just 7 months after I began weightlifting and becoming health conscious, I look like this:
So, if you'll let me - I'd like to bust those myths embedded into your mind - right now:
- Girls can't lift, they'll look like men. Honestly, if it were as easy for women to build muscle as it is for men, more women would do it! Testosterone is the reason men look the way they do, NEWSFLASH LADIES, you have very trace amounts of that.
- In order to become toned, I must spend at least 1.5 hours on the treadmill twice a day. Nope, not so much. If you want to look lean and "toned", then stop eating so much.
- If I bench 300 pounds once a week, I'll blow up and look like Arnold. Sorry boys, muscle is built through routine. Building muscle happens just as much outside of them gym (and in the kitchen), as it does inside of the gym. You need EXCESS calories in order to build muscle - so start eating!
- If I go to the gym twice in one day, I'm dedicated. Wrong again, RECOVERY IS KEY!
- I'm so dedicated, I'll go to the gym at 10 p.m. and then again at 4 a.m. the next morning! Hey big guy, guess what's more important than recovery? SLEEP!
So, if you're thinking about starting a new program in the gym - don't forget to include weight training!
- Men:
- Think about starting a plan like Rippetoe's Starting Strength, or Madcow's 5x5!
- Women:
- Technically, those are very good programs for you to start with, as well! If you're trying to get something more female friendly, then try New Rules of Weight Lifting for Women.
Fun Fact: Running 3 miles is great for endurance - but walking 3 miles at a 3.0 speed at a 12.5-15% incline is better for weight loss!
*Let me see your transformations and feel free to post any tips that have worked for you, as well!
*Let me see your transformations and feel free to post any tips that have worked for you, as well!
XOXO,
Ms. Wisely
Was there something in particular that motivated you to start working out?
ReplyDeleteThis is sooooo helpful! Be careful! I just might start harassing you for advice! I think you're fun fact is really true-- when I played volleyball and ran all day I did lose weight. But I lost even more hiking!
ReplyDeleteDo you think it's a good idea to spend an hour on the treadmill, alternating between walking up a good incline, jogging, and running?
ReplyDeleteAlso: I have bad joint problems. I find that running is a faster was to workout (ideally I'd love to just hike!) but I can feel it wearing on my knees and ankles. Advice?
Wow, really impressive transformation! I need to start working out again!! I don't have a lot of extra time in my schedule. Is there an effective workout that can be done in a half hour?
ReplyDeleteMEA- I began working out because I got a job at a gym in DC!
ReplyDeleteTGL - I'm definitely ok with giving out advice! :) I think interval training is a GREAT idea! As I said in my post - running is aerobic, so in the end it doesn't always do AS much for fat loss.
Katie - There are plenty of quick effective workouts! Plyometric workouts, for example - are extremely quick and VERY effective!
What kind of workout routines do you focus on for weightlifting,plyometrics, cardio etc.
ReplyDelete