30 days of giving - Day #11: Get lean and toned with resistance training
Many of the clients I see want to get lean and toned but what does that mean? Well, first you must exercise. Yes, the dreaded "E" word! To build lean muscles and lose weight to look toned and fit you must start with doing some resistance training, or weight lifting.
Now ladies, don't freak out. This does not mean you will get bulging muscles and look like a man; however, you can get them if you want them ;)
The American College of Sports Medicine (ACSM) recommends resistance training and working
each muscle group two to four times per week. Dependign on your goals you may train with weights daily; however, you will want to be sure you are resting each muscle group at least 48 hours and eat enough high-quality nutrition to repair and recover after your workouts.
Resistance training can be done by various methods:
1) Body weight exercises. These may include push-ups, chin-ups, squats and lunges and performed with using nothing but your body weight for resistance.
2) Resistance bands. These stretchy bands are the perfect workout companion, or pocket gym.
They are easy to store and take with you on holidays. By performing a series of simple movements resistance bands will provide you with a full-body workout.
3) Machines. You will most often see machines at the gym; however, you can purchase machine equipment for your home. They are big, bulky pieces of equipment that are perfect for beginners who are not able to fully support proper body position and for individuals looking to push heavier weights for muscle building and strength.
4) Free weights. These weights are also called dumbells, or hand weights, and are a great way to build tone and lean muscles. What I liek about free weights is that you must engage more muscles than you would with machines, epsecially the core muscles. This provides you with a more full-body workout.
Before starting any exercise program it is important to consult with your physician and a fitness professional to prevent injury. For more information on how to properly develop a suitable program for you please contact me.
