S is for Strength Training, i.e., Lifting the Things! We are talking about all things Strength Training today.
But first, I wanna know how you're doing - how's it going ?! I hope you had a wonderful weekend. I did. I swear it flew by though. I got a chance to watch a local event here in Pensacola. It was the Dragon Boat Races. It was really cool, a friend was racing with an all women's team, and they
won!!
So, cool!
Anywhoodle...
I'm poppin in with one of my favorite subjects that I talk about often!
Let's first talk a few stats...
Did you know that just ten weeks of strength training (for as little as TWICE a week!) can boost your resting metabolism by 7%!!
That’s because adults who don’t exercise lose between 3 percent and 9 percent of muscle mass each decade – which, in turn, lowers their metabolism and boosts their fat mass. Lifting weights helps build muscle and keep your metabolism up.
When it comes to long-term health, strength training can also help people better manage type 2 diabetes by cutting down on the fat around your organs and improving insulin sensitivity.
Non-Diabetics or in normal population also gain improved insulin sensitivity as well from strength training!
In addition, strength training has been shown to reduce resting blood pressure, cut LDL (lousy) cholesterol level and triglycerides, and boost HDL (healthy) cholesterol.
Plus, it can help prevent bone loss and has been shown to reduce age-related issues with skeletal muscle.
Not only that, but strength training can help you move better, improve your coordination, speed up your walking AND thinking pace, and improve your self-esteem.
What’s not to love about that? Strength is one of THE best modes of exercise that you can do for yourself - for your mind and your body!
I'm willing to guess you Lift The Things. If you're not, I think you should. I don't do the “shoulds” on folks often, but this is one area where I do.
The benefits of strength training go beyond the stats I shared here!!!
If you're worried about getting bulky, the fear, in my opinion, is misplaced. You should fear muscle loss. You'll lose it before you gain it.
So, my STRONG friend, do yourself a favor and start lifting, if you haven't. If you're already lifting, keep on keeping on!
My challenge for you this week, should you choose to accept it, is to complete TWO total-body strength-training workouts on non-consecutive days (best choice if you haven’t been doing any weight-training!).
If you’re already used to strength training, do 3 to 4 workouts, making sure to hit all your major muscle groups at least twice during the week.
Here's a Free workout for you to do:
What does the groupings like A1 & A2 mean -
- They're called Supersets. It means to do to complete exercises A1 & A2 back to back, then rest, then repeat 2 more times and then move on to B1. & B2., so on and so forth!
- Rest about 45 sec to 1 minute supersets.
A1. Barbell Back Squat 3 x10 reps
A2. Dumbbell Chest Press 3 x 8-12 reps
B1. Dumbbell Romanian Deadlift 3 x12 reps
B2. Dumbbell Single-Arm Dumbbell Row 3 x 8-12 reps ea side
C1. Dumbbell Walking Lunge 3x 6-10 reps ea side
C2. Dumbbell Push-Press 3x5reps
D1. Band Lateral Walks 2x 20 reps
D2. Up and Down Plank 2x10
Give it a shot and met me know how it goes!
Are you in? Let me know! Your body now and your future body will thank you for it! :) 💪🏾
Hit reply and let me know and if you're are a consistent lifter of the things, let me know what you're currently doing and how it's going for you! If you're new to lifting hit me back with any questions that you may have as well!
I am looking forward to hearing from you!
In Strength
Xo
Candace
P.S
How's your water intake coming along?! Hit reply and let me know!