So how does one get truly fit? It's this simple: Strength Training.
Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.
Strength training should start out with controlled movement patterns with perfect form before adding more weight or load. Strength should progress to heavier loads in the 3-5 rep range. Once you start strength training, rep ranges of 12 or more is actually muscular endurance. Rep ranges around 8-10 is more of the conventional body building range to build muscle mass or size. True strength, however, is low rep high weight...which in my opinion has the most benefits.
Regular strength training has the following side effects...
- Improved strength and muscle tone
- Increased cardiovascular capacity
- More speed, Agility and Flexibility
- A greater resistance to injury and disease
If that's not enough to convince you that strength training is the only way to truly become fit, then read on...
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1) To Build Muscle and Gain Strength: Don't worry, ladies. This does NOT mean that you're going to ‘bulk up' or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.
2) To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.
3) To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.
4) To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?
5) To Sleep Better: Here's another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.
6) To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you'll love the benefit of lowered pain.
7) To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.
8) To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?
9) To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren't able to exercise. Pretty awesome, right?
A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.
If you're ready to begin your body transformation then feel free to reach out to me.
Call or email today – let's get started!
