Thursday, March 31, 2011

Don't Forget the Weights!

A Message to all my Goddesses that love Cardio:

I am a self-proclaimed cardio queen. I typically do some form of cardio 6-7 days a week. I even started doing two fitness classes on Saturdays. Cardio makes me feel good, helps me release stress, and I thought it was helping me obtain my fitness goals. However, over the past 6 months I realized the scale had not budged, in fact I have put on a few pounds since my October Wedding. After doing some research and talking to few a friends I realized I was sabotaging myself with all that cardio for three reasons. First, all that cardio made me hungry all the time. Second, my weight training routine was always an afterthought. I would skip weights if I was short on time and I did not really take the time to have an organized weigh training schedule. Lastly, with all that cardio I was not giving my body a chance to recover. My body was constantly being stressed, which likely means the stress hormone cortisol was being released (cortisol is associated with weight gain).

Weight training is a huge component of weight loss and toning. I have committed to making weight training a priority. Remember muscle burns more cals than fat. Plus weights add definition and help you lose inches.

My plan: I am shifting my plan to include a balance of cardio and weight training. 3 of my weekly sessions will include predominately weights and the other short durations of high intensity cardio. Sunday is my recovery day and on that day I will walk 2.5 - 3 miles.

Have you experienced in stalls in your weight loss program? Consider adding more weight training to your program. I am not saying that cardio is bad for you, it just needs to balanced with the amount of weight training.

Want to get started Weight Training? Check out this article at WH Magazine.


Lynn said...

Thanks for this great point. I haven't been doing enough cardio that's for sure. But my husband is the Mr. Weights and he gives me tips on toning and what not. Wow on your day off you you walk 3 miles? You are a powerhouse. :o)

My best, Lynn
Keep up the good work!

Anonymous said...

Hi, try circuit training....
The scale goes down every time I do this.

Erica said...
This comment has been removed by the author.
Erica said...

You can change the shape of your body with weight training. It is one of the most underrated forms of exercise for women. It does many things:

-reduces cellulite
-protects against osteoporosis
-increases metabolism for a longer time than cardio
-burns more fat than cardio, especially whilst sleeping
-strengthens the immune system
-increases flexibility
-improves posture

A rule of thumb: once a week for maintenance of current muscle proportion and twice a week to build muscle.
And when you're finished an intense weight training session, you feel like you can take over the world!