Weight Training

Weight training works hand in hand with your healthy eating habits, and your cardio workouts. Weight training builds muscle in place of the fat you burn with cardio. The two forms of excercise go together, but at first weight training can be intimidating. Ladies, don’t be worried about coming out of the gym looking like Arnold. Most women do not have the body composition to build such large muscles, and doing weight training with your cardio will not cause that to happen!!!

Weight Training has fabulous benefits, for example, by doing weight training you will be able to burn more calories throughout the day and when you’re working out! Muscle burns more calories than fat does! Weight training also strengthens bones, which is especially important for women.

Remember…

+ Always warm up before you begin to lift. This will prevent injuries! Warm up by stretching for 5-10 minutes or do a low speed walk on the treadmill to get your heart pumping.

+ Do not overload your muscles, especially if you are just begining! You should only be lifting enough weight to successfully complete the desired number of repetitions. The last rep should be challenging, but should be in good form! If you cannot stay in good form, then you are LIFTING TOO MUCH!

+ Like with cardio, you must challenge yourself at some point to avoid plateauing. When lifting a certain amount of weight becomes too easy, add 2-5 pounds, or whatever you are comfortable with. I personally would not recommend adding on more than 2-5 pounds at a time.

+ Alternate your muscle groups! Do not work the same muscle group more than 2 days in a row. Your arms, legs, and abs need a rest too!

+ Breathe! Breathe in while lifting, and breathe out while lowering!!

+ Stand or sit up properly. Don’t slouch! Pay attention to your form and posture to make sure that you’re getting the most out of your workout!

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