If you are not seeing the results you wish to see...
When all else fails, and things are just not working, when you're not seeing the results you want to see, you can always put your trust in the iron! 💪🏾
The IRON will NOT let you down!
, there's nothing more powerful than lifting weights to transform your physique, get STRONGER, build muscle, or improve your performance.
Your training sessions are for building - not burning calories; you know that, right?
Toning – high reps, little itty bitty dumbbells - is what a lot of women tend to think is the way to go when they want to tone up.
Toning doesn't come from endless amounts of cardio and light weights.
"Toning" comes from lifting the heavy things - heavy is relative btw - what is heavy for one might be too heavy or too light for another and vice versa.
Lifting heavy doesn't mean lifting heavier weights without earning it.
Lift weights not Egos!
If 10, 15, or 20 pounds is challenging for you, and you can reach the rep range prescribed, then you stay there and try to increase the weight over time (progressive overload).
Progressive overload means to do more overtime. Without it, you will stay where you - never get stronger or fitter. You can apply progressive overload by adding more weight, more reps, or more sets.
Example:
Add more Reps
DB or KB Goblet squat:
1st week 3x10, 10, 10 used 25 lbs
2nd week: 3x10, 12, 12 used 25 lbs
Add more Weight:
Dumbbell Bent Over Row:
1st week: 3x10 - used 40 lbs
2nd week: 3x10 - used 45 lbs, 45, 50
If you want results, you MUST challenge yourself.
Remember, strength training is the entree. It’s the main dish! I cannot stress this enough.
Things like running, Pilates, Yoga, Spin, etc. are all fine and dandy. I love me some yoga, I love running sprints, but I know that it doesn't end there.
It's totally fine to do other fitness things that you love, but don't leave strength training on the side. It's the main dish - and it’s the missing piece for a lot of women.
Get serious about strength training, and I guarantee you will see the fruits of your lifting!
Not just circuits – those tend to be highly cardio based. My friend, get some real lifting under your belt and watch what happens, both mentally and physically!
So, when all else fails, make sure you're not heading down the vortex of trying harder, working out harder, eating less and less food!
train smarter, not harder (chasing getting sore, sweat, and fatigue to name a few)- of course we need to challenge ourselves - we train hard but smartly. More is not better. Better is better!
Train for what you want to achieve - and if that is "toned," then strength training is the mode and eating right, not less (eating like a bird) is the vehicle to where you want to be.
If you want to get where you want to be, if you want to learn what and how to eat, how to train to maximize your results, then The STRONGER Way Training Membership Program is for you!!
Btw, the Cart is still open until Friday!!
Click here to JOIN The STRONGER Way Training Membership Program if you are to start seeing the fruits of your lifting!
So, if you want to...
- Finally, see progress with their lifts! You may be lifting but not getting anywhere; I've got you!
- Get STRONGER
- Build Muscle
- Learn how to #LiftTheThings effectively & efficiently!
- Want to be consistent and enjoy your time in the gym or at home (have enough weights to progress overtime)
- Spend your time training smarter, not harder. No more marathon training sessions 5-6 days a week. Girlfriend, you got things to do!
STRONG, friend, I got you!
The STRONGER Way Training Membership Deets:
- A Monthly training program delivered straight to your inbox complete with demos and modifications.
- 3 Full Body Strength training programs + an optional conditioning session!
- Dynamic Mobility Warm-ups to get you ready for your training session, no just hitting the iron, you must warm-up!
- Ongoing coaching with me via our Facebook Group Community Monday through Friday– I’ll be providing you with feedback and monitoring your progress every step of the way!
- Nutritional Guidance – Your habits will be ironclad! There will be no falling off the track; you will finally be consistent once and for all!
Any questions, don't hesitate to reach out!
In Strength
Xo
Candace
