Do you have the menopause expanding middle? Getting the thicker body? Do you want strong abs and swim suit arms?
We can’t have the same eating plan (diet) we did when we were 20. And a change in exercise is probably in the cards. In fact weight lifting SHOULD be on the list. Why? The muscles that are affected by weight lifting tone you up and burn more calories.
Weight lifting requires equipment… Weights. Get a variety of weights in pairs, 1#, 2#, 3#, 5# to start. The bans work well too. They come in different colors with different resistance. You work against your body.
If you are worried about equipment, join a gym. They will have equipment and trainers. If you are new at weight training, there is nothing like having a trainer guide you. You will have better success and less chance of injuries.
You will need to have a training schedule. Being on a diet once a week doesn’t help. Walking every 2 weeks, doesn’t work. You need to have a plan and commit to a schedule.
You can work out all muscle groups at least once a week but not more than 2-3 times a week. Work you upper body one day and lower body another.
Schedule your weight training days to alternate with your cardio days. it might look like weight training Monday-Wednesday-Friday with cardio Tuesday-Thursday-Saturday with Sunday off. rest is as important as working out. The muscles are stressed during the session. Then the body spends the next 24-48 repairing and building muscle. You must give it that time or strength will not develop.
It is important to cover all of the muscle groups. Do not ignore the back. All muscles need to be strong to support each other and avoid injury while you are training. These are the main muscle groups and some of the exercises that work them:
- Chest: chest press, bench press, push ups. (Yes, Ladies, we can do these with light weight)
- Shoulders: overhead press, raises
- Biceps: curls
- Triceps: tricep extensions
- Abs: bicycle crunch, reverse crunch
- Back: row machine, back extensions
When it comes to the actual weight that you use, start with light weights so that you can get used to the exercises and concentrate on form (that is, doing the exercises smoothly and safely, with everything in the right place).
After that, for muscle gain, take a weight that means you can only do 3 sets of 4-8 reps with a 1-2 minute rest between sets. Anything more will injure the muscles so the body has to spend all its time repairing, and never gets to build.
If you are more focused on losing body fat, not wanting to build huge muscles but just develop some definition, then take a lighter weight: say one that lets you do 1-3 sets of 10 reps with a half to one minute rest between sets. That means starting out with one set as a beginner, and increasing up to three sets as you become more advanced in your weightlifting routine.
Start slow with lower weights. Once you have the routine and the rhythm you can use heavier weight.
Oh, and don’t forget: Check with your doctor or health care provide before you start any new exercise program if you have not been exercising or have known health issues.
Did you grab your free report on Diet Success tips. Check out the pages on portion sizes from 1980 and today. This is pretty eye opening. Get it here.
Blessing, Mary Pat
Mary Pat FitzGibbons writes on weight loss and health issues for Baby Boomer Women.
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