Ladies, let me paint a picture for you…
You’ve been pretty consistent with your workouts over the last 6 months to a year (or more), you go to a few group fitness classes each week, maybe even hit the weight room on your own here and there, you run or walk a couple days a week, and maybe you even do some other activities too. And yet you fail to see any obvious results, in fact it kind of feels like you’re spinning your wheels a bit. You enjoy the workouts, you love a good sweat, fitness makes you happy and fulfilled, but….it sure wouldn’t hurt to lose a few extra pounds/inches. So what gives?
It’s typically 2 things: your routine, and your diet.
In this post, we’re going to talk about your routine. If you’re just starting out, then classes are a great way to gain confidence and get direction as to what to do. But if you’ve exclusively been doing classes for a long time and have plateaued in your strength and fitness goals, it’s time to head into the weight room and add some variety to your routine. I love classes, I teach them myself! But the thing about a class is that they’re almost ALWAYS cardio based, NOT strength based. Even if there are weights involved, they’re typically too light and you’re probably using the same ones over and over again. I’ll bet you saw results when you first started, but there’s only so far you can go when you do the same things repeatedly.
The body adapts quickly, so even if you’re heading to the weight room on your own, are you adding more load and volume to your workouts regularly? Are you pushing past your comfort zone? If you want change, you need to over come the bodies adaptation by using the progressive overload principle. This principle is all about adding more load/volume/intensity over time. Whether that’s in the form of reps, sets, or weight, you’re headed in the right direction. As long as you’re executing the exercises correctly and safely, you HAVE TO increase the weight your lifting in order to see results! But women like comfort and familiarity, or perhaps they just lack the knowledge on exactly what to do next, but in any case, I see this mistake ALL THE TIME. Women lift the same weight for the same number of reps and never change. But guess what, neither do their bodies!
I can almost guarantee that 100% of the women in the gym are there to change their bodies in some way or another. Most likely to gain some muscle and lose some fat. So why not do it in the most effective way possible??
Lifting heavier weights is one of the best and most effective ways to lose body fat in comparison to other forms of exercise. Why? Because more muscle means your body is running at a higher metabolic rate, which means you’ll burn fat more effectively. Sure, doing cardio for an hour might burn more calories compared to an hour of weight lifting, BUT, the after burn is SO much higher with weight lifting. Plus, cardio can be difficult to increase as the body adapts. Whereas with weight training you can add more weight, more sets, different tempos, and new exercises. There are so many more ways to progress your weight training to prevent a plateau.
Have I convinced you yet?? I sure hope so! But if you’re lost as to what to do in the gym, I’ve got you covered! I have a fabulous online program for women who want to get Strong AF! (And Feminine)….or Strong As F**k….whatever suits you 😉
This program is for women who are ready to really commit to making some BIG changes. Are YOU ready?? Do YOU want to get Strong AF?!
Check out more details HERE!
In Strength & Wellness, Krista
P.S. Stay tuned for my next BLOG post on Part 2: Your Diet!