Pumping Iron

When beginning a resistance training program, it is easy to become overwhelmed with all the information floating out there about the "right way" to lift weights. Well, I'm happy to tell you that as long as you are doing it, lifting weights is going to benefit you -- provided that you have good form. It is smart to get help from someone who is highly knowledgeable in resistance training, like a personal trainer, if you have never lifted before. Even one or two sessions will really help.

However, if you have some experience with resistance training, I have some tips to help you depending on your specific goals. I've divided it up into three categories: 1) Building Muscle 2) Building Muscle and Endurance and 3) Muscle Endurance

Depending on what you are looking to accomplish, your repetitions and the amount of rest between sets makes a difference. Some like to do 12 reps of everything. That's fine, but that's not optimum if, for example, you're looking to mainly just put on a lot of muscle. Keep in mind your goals when you decide the weight and how many reps you want to do.

 

Goal #1: Build muscle

- Pick a weight that will only allow you to do 2-6 repetitions. Rest 2 to 5 minutes between doing another set.

Goal #2: Build muscle and endurance

-Choose a weight that will only allow you do 8-12 repetitions. Rest 90 seconds to 2 minutes between sets.

Goal #3: Muscle endurance

- Choose a weight that is a little lighter, that will allow you to do 15-20 repetitions. Be ready to do the next set within 30 seconds of the last one! There's not much rest allowed for this one.

When I talk about "choosing a weight", this might take a little experimentation to get it right. You may do your first set with the goal of 12 repetitions and finish them pretty easily. So for the next set, choose a bit heavier and try it again. The goal is to be really struggling with that last repetition, whether it is 6, 12 or 20. 

I always take a little notebook with me to the weight room and write down how much I lifted for each exercise. This saves time during the next workout because I have a pretty good idea of how much weight will get me to failure at the right repetition. Also, this allows me to see progress. 

The rest periods are important, but that doesn't mean you have to sit there for 2 to 6 minutes doing nothing. Move on to another exercise (that works another muscle group) and come back to the first exercise. The only one that doesn't really allow that is the straight muscle endurance group. You need to pretty much do your sets back to back. You don't have to do the exact same exercise back to back, but you need to work the same muscle group.

One last note: "Building Muscle" doesn't necessarily mean "bulking up". It can, if you are a guy and that is your goal, but 99.9% of girls will not get bulky from lifting heavy weights. Women just do not have the hormones (testosterone) to build that kind of muscle. So if you've been shying away from heavy lifting because you don't want to "get big". I urge you to add a little bit of heavy lifting into your regimen. Your body responds well to variety, so if all you do is light weight for 15-20 repetitions, your muscles will get used to it and the benefits will diminish. Add a few heavy lifting days in there once in a while to mix it up.

Good luck and if you have more questions, you can always e-mail me: fabulouslyfit@live.com

BEGINNING AN EXERCISE PROGRAM

Have you looked in the mirror lately and noticed that there is a bit more of you to love than there was last year? Have you complained to your best friend that "my dumb dryer has shrunk my pants again."  Or, maybe you've just finally decided it is time to get fit this year -- whatever the reason, you want to begin an exercise program. The trouble is, where do you start? With literally thousands of articles on health and fitness it can definitely feel a bit overwhelming if you've never consistently exercised before. Keep these simple tips in mind and before long, you'll be on your way to a healthier you!

Start slow: This is probably the number one mistake beginners make. If you collapse on your front porch after your workout that first day, chances are you are going to wake up with every muscle in your body screaming out in protest and your exercise program will be postponed...again. For the first couple of weeks, go easy on your body. I know, you want to feel like you've really done something after your workout, but if you push too hard in the beginning, your chances of sticking with the program will decrease significantly. So, start slowly, and gradually build up.

Be consistent: Consistency is absolutely key. You will only get the results you are striving for if you really commit to your decision and make it a real priority. This means for months and years, not weeks.

Measure the littlest successes: To keep you motivated, keep track of the progress you make and celebrate the little improvements. If walking a mile was initially challenging, and now you are regularly walking a few miles a day -- celebrate! Noticing your progress will help you see how far you've come and keep you motivated to keep going.

Make it fun: If running on the treadmill makes you sick with boredom, don't do it! Exercise can be fun! (Really!) Experiment a little and find some activities that will actually excite you. Sign up for a new class at your local gym, try a new sport or take advantage of some outdoor activities in your area.

Switch it up: This goes along with finding activities that you enjoy. If you are doing the same workout day after day, not only is your body going to adapt and burn less calories, but you are going to get mighty sick of the same boring routine. Try to find a few cardio workouts that you can rotate between to stave off monotony. Try something new every once in a while and keep your body guessing what is coming next!

Recruit some support: It will be easier to stick to a regular exercise program if you have someone or several people that are supportive and encouraging. Call your friends and tell them about your new activities. You may even convince a few to join you! Ask your spouse to help you stay motivated and give you a gentle nudge if you are slacking. If you know someone is interested in your success, you'll be a lot less likely to quit.

Once you start exercising and feeling the benefits, you'll be wondering why you didn't start sooner. If you are a true beginner, make sure you check with your doctor before beginning your exercise program. 

So, now is the time to get your health back. Have fun and get out there!