Muscles..you have to use them or you will lose them! One of the main reasons we tend to gain weight as we age is because we start to lose muscle mass. As I have written before, muscle is metabolic, meaning it burns fat even when you are sleeping. You can gain up to 1 pound of muscle in one week, meaning at least 50 extra calories burned per day…over one year that could equal 5 pounds lost or gained.
Being a working mom I am all about efficiency and I am going to assume most of you are too. So which muscles give you the most metabolic bang for your buck? The big ones. Not that there isn’t benefit in working those smaller muscles like your biceps and triceps but from a weight loss perspective, work on gaining strength in those bigger muscles like your core, glutes, back and thighs.
Here are some surefire tips that will get your resistance training program working for you:
- If you currently work on machines that would mean spending more time on the Leg Press (gluteals, hamstrings and quadriceps can all get a great workout on this one), the leg extension (works your quadriceps) or flexion (works your hamstrings) machines are great for isolating just the front or back of your thighs.
- Squats and lunges! Love them, hate them, love them. What an amazing way to work your
legs, cores, back, glutes and more. If you are a newbie try doing squats with an exercise ball against your mid back, squat up and down with your feet at least hip width apart. Allow your arms to hang loosely at your sides and squat low enough to get your thighs parallel to the ground. This is called a ball squat. As you advance try adding weights: hold barbells in your hands or over your shoulders.
- BIcycle Crunches. Often rated number one for its effectiveness in working the rectus abdominus and the obliques bicyles are an oldie but a goodie. Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.
- Deadlifts. They are a bit intimidating for the newbie so if you are at a gym and new to this one ask someone to watch your form, otherwise see if you can get access to a full length mirror to make sure you are doing it right. It is well worth the effort as this great exercise will work your back, glutes and hamstrings all in one exercise.
- Stand with feet hip distance apart. With shoulders back and back slightly arched, tip from the hips to lower the weight towards the floor (according to your flexibility) and slowly raise back up, squeezing glutes and engaging yoru core with weight in the heels. This can be done with barbells in each hand as well, start with 8 pounds per side and progress from there.
Lifting is an excellent way to get and stay in shape. Aim to work each body part at least once per week and be sure to emphasize those larger muscles so you too can get the most bang for your metabolic buck!
Happy lifting!
Christine
Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario. Check out the website at www.fourfortyfitness.ca
Hi Cathie,
First of all I need to dispell the myth that I do my routines unfailingly. To be perfectly honest one of the reasons I chose the career path I did is b/c I am not an exerciser at heart and knew that if I didn’t get paid to do it I never would. I used to be 40+lbs overweight and I never wanted to feel like that again so I knew I had to figure out a way to get exercise into my life, getting paid for it was my way. That is not realistic for many people, but it is a lesson that you need to find your way.
I procrastinate, I delay, I do all the things every one else does to not exercise. What I do have that you perhaps haven’t found yet is a burning desire to be healthy. I know you probably ‘want’ to be healthy but do you ‘need’ it yet? My guess is no since you haven’t started it.
First word of advise: MOTIVATION FOLLOWS ACTION. Don’t wait for motivation, just do it, figure out the rest later.
Second: Find your desire. I strongly believe that there are three things you need in order to create a habit #1 – the knowlege (they why to do it..bone health, weight loss, self esteem etc) #2 – the skills
(what to do and how to do it…that is where a trainer or a good video can come in). #3 – the desire (if you know what to do, how to do it and why to do it but still don’t do it then you simply don’t want the results of ‘it’ badly enough). If you disagree with me, that you do want it, then I would argue that you may want it but you want whatever immediate gratification you are getting by not doing it more (ie. eating, relaxing, socializing, sleeping etc).
For me, portion control is not easy, I just really want the results portion control gives me, so I do it. For me, formal exercise is not fun, I just really like the results I get from it so I do it. I have learned over time to like the results, not the actions.
In summary, Cathie, you just need to get up and do it. Don’t delay, don’t let any immediate gratifications get in your way and then keep doing it. It may come easier to some than you, that doesn’t matter, what you do know is you need to do it.
Please keep in touch and read back to our September 2008 articles when Andrea and I talked alot about motivation.
Please keep in touch and keep reading.
Best,
Christine
I am one of those people who have a hard time getting started. It seems to me there are types of people attracted to certain professions, and one of my issues is “the fitting in the work out and actually doing it problem”. I am 55 and I know I should be doing weight bearing exercises. I have already been diagnosed with osteopina in my lower back.
You would think that a diagnosis like that would get me going. I even have small weights at home. But have I started any working out? No. Please talk about this in the Team Urbanmoms. I honestly think it’s hard to relate to the population who has my problem, especially when you’ve gone to university and studied sports and nutrition and you probably do your routines unfailingly. I have read about the adage that it takes 14 days to break or start a new habit. This does not apply to me.
One problem I have is that when I was working with a trainer back in the day, there was always a right way and a wrong way to handle the weights. If I go too fast I’m not doing it right. If the angle I move my arm is not perfect, I’m doing it wrong. I think one of the things preventing me from starting is that I don’t want to do it wrong. If I am going to work out I want to not only get the benefit of it but I also don’t want to do any damage.
I want to get started and I’m glad I have this site to go to for information, inspiration and advice. Now tell me how to get myself over the hurdle and get me moving. Any suggestions for DVD’s would be great.
Morning is always best for a number of reasons.
1 – it won’t impact your sleep 2 – it will raise your metabolism for the rest of the day
3-it is when you have the most energy and you can get the most out of your workout.
Is it better to work out at any specific time of day to get maxium results?
Thanks for the info. I have always been reluctant to get into any heavy weight training for fear of bulking up any more than I already am but losing weight is a good incentive. I hate squats but guess they are inevitable now!