In my last post I talked about:
If your workout goals are health and aesthetics, and you are one of those women who spends all
your gym time on cardio machines but are still not happy with the way you look or feel (“But I
do 40 mins on the elliptical every day! Why can’t I get to that next dress size?)
Getting Started with Strength Coaching and Multi-Joint Movements
The first thing to do is to PLEASE — hook up with a reputable strength coach. This is important,
as you don’t want to embark on a new strength routine without appropriate supervision.
Injuries occur with the uneducated. But do it right and you’ll be thrilled with your results.
Lifting heavy weights – progressing gradually from learning correct movement patterns – with
proper multi-joint movements just two or three times a week will help you achieve tremendous
gains (and NOT in bulk!). Squats, lunges, dead-lifts and pull-ups are all powerful exercises that
work several muscle groups at once. I promise you’ll see results. And what’s great about these
movements is that, these workouts don’t have to be more than 30-40 minutes. It’s the perfect
solution for a busy day when your competing priorities prevent you from spending too much
time at the gym.
Photo Credit: www.instagim.com
Organizing Your Schedule
Don’t have time to add to your current routine? Reduce your cardio workouts, and spend the
leftover time lifting. Your body will appreciate it and your stress hormones, like cortisol, which
are probably high from all that cardio and under-eating you do, will normalize allowing your
body to burn more fat instead of storing it. Your cardio can only take you so far and adding more
can actually permanently lower your metabolic rate. I bet you never thought reducing cardio to
a couple of days a week of easy workout or walking 30-40 minutes a day would HELP you
achieve your goals.
Don’t believe me? Renowned strength coach Jim Laird has built a whole gym around strength
training and power lifting for women in Lexington, Kentucky. Jim says clients who train this way
- Decreased body fat
- Increased appearance of muscle tone
- Increased athletic performance
- Decreased aches and pains
- Improved quality of sleep
- Improved energy levels
- Improved mood
- Improved quality of movement
- Reduction in medications needed for management of pain and/or diabetes, blood
Sounds pretty good, right? You too can have these results. If you do it right, after just a few
weeks you will see a huge difference in the way you look and feel.
Don’t worry about what the scale says. It should never be your barometer for health. Pay
attention to what you see in the mirror, how your clothes fit differently, and how much energy
you have. And as a bonus, you’ll definitely get a kick out of seeing others in the gym (men
included) stare at you in amazement.