You started working out….Now what?
5 Lessons Learned Through Training Women.
For many, working out is the gateway toward losing weight. And when I say weight, I mean the numbers on the dreaded scale. Somehow in all the years devoted to studying performance and the human body, we still have majority of the population using exercises for vanity and a solution to validate a certain number on the scale. This can lead to “falling off the wagon” behaviour when you don’t see the results you were hoping to get.
Throughout my many years of personal training, leading fitness classes, and coaching I have seen just how powerful the human body is when it’s trained properly and the goals set out are achievable and…..REALISTIC! From my experiences and knowledge in performance I have 5 lessons you should know before you decide to commit to being “fit”.
- Muscle burns FAT.
The #1 workout I suggest to anyone starting out or needs to build a foundation is Strength Training. Building lean tissue (aka muscle) is the best thing you can do to lean out and sculpt your body. By building more muscle, you are going to be able to burn more calories at rest and therefore reduce your fat tissue and body composition. So if you had to decide on running for 60 min or doing strength training for 30 min, I would go with the ladder as it will be more effective during and after!
2. There is no science behind the word toning.
In order to really sculpt and change your body, you need to lift heavy weights that first tear your muscle and allow for re-growth. In this process your muscle will become bigger and stronger. The fear of becoming bulky is a myth for women. Women do not have high testosterone levels which makes it very hard to become bulky-so go for it! Only thing I would suggest is ease into lifting heavy. Find a qualified trainer or online coach who can help you with form and progress slowly. And please STOP using the word toning!
3. Building muscle takes time.
Just like anything good in life, so is building muscles! Give yourself at least 6 months to notice any changes in your body. Building muscle properly will give you lasting results and being consistent with your training will make you appreciate the process. Setting realistic goals for yourself that are not based on vanity will also help with your mindset and help you to go for the long haul!
4. Don’t base your progress on someone else’s journey.
Far too many times I see clients get discouraged because they are watching the Karen’s of the world do an 8 week program and look more sculpted than them who has been working out for 12 weeks. Genetics plays a huge role in how your body will respond and how long it will take to achieve your goals. So if scrolling through social media is discouraging, then don’t do it! Stick to your main goals and do work on your mindset. Keeping positive about your progress will make you more able to stick to your workouts. Aim for progress NOT perfection. Enjoy the process!
5. Do something that you like doing!
If you despise weight training and have given it a good old college try, then do something else that will work your muscles and you enjoy doing! When you like something, you are prone to continue doing it. So try new things-outdoor workouts, online workouts, gym workouts, dancing, etc. and find what works for you. Life is too short to spend it on things you do not like!
If you want more information on how to start your fitness journey and need guidance and support, reach out to me. I have coached and trained many women throughout the years and nothing brings me more joy than seeing a woman realize her potential.
So lift the heavy weights and be #strongAF
XO
M
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