Weight Training Tips!

Hey All!

Well, I am happy to report that as of my weigh in tonite, I have lost a total of - 16 POUNDS!! Happy Dance! So far for this month, I have lost a total of seven pounds. I would like to take off another three pounds before the end of the month. According to my online trainer Grant, (yep the same one!) 10 lbs a month for the first few months is a do - able month. Now, he didn't say that it would be easy - apparently it involves a lot of sweating - but still an attainable goal. Next week, I start in with the weights! Oh Joy!


Because Mr. Grant has helped me in my greatest hour of need, and also cuz I am lazy and can't think of anything funny tonite, I am going pass along some information that he gave me about weight training! Enjoy!



When do I add weights and how much? I'm glad you asked that question! Use the following guidelines: when you are able to do the scheduled number of sets and reps in a given exercise, increase the weight by the smallest increment possible, e.g., on the bench press if you can do all 3x15 with the weight of the bar only, add a 2.5lb weight to each side and use that until you can again do 3x15, then take the 2.5lb weights off and use two 5lb weights and start the whole process over again, and on and on. You will probably reach a point that you think you will never get beyond, but keep at it and you WILL eventually get to the next level.

Machines are a little more difficult, because the weight increments are usually in 10-20lb increases. In this case, again increase by the smallest amount of weight you can but you will probably have to reduce the number of reps you do because of the large increase in weight, e.g., on the wide grip pulldown, the lowest weight is probably 20 lbs and the next jump would be 40lbs-that's a pretty big step so instead of doing 3x15-or 12 or whatever was specified, do 3x12, if that is still too much try 3x10 until you reach a spot where you can do at least two full sets and have to struggle to finish the last 2-3 reps of the last set. Make sense? By going in small increments and slowly you are less likely to injure yourself or to overtrain and get mentally and physically burned out.

The mental part of lifting is very important, it's not just about beating your way through the next weight plateau, mentally push yourself along the lines that focus on the muscle that you are using to lift as well as the lift itself. For instance, when you are doing tricep kickbacks really concentrate on the contraction of the muscle all the way through the range of motion and also watching yourself in the mirror to make sure that you are moving the weight in a steady and controlled method-no swinging the weights and basically just flailing away-I'm sure you've seen some people doing that from time to time in your gym. Another thing, do not worry about how awkward you may feel when you first start doing and exercise or how much weight you are doing compared to what others may be doing-you have your own schedule and your own pace, concentrate on that-focus, focus, focus.

LISTEN TO YOUR BODY, my guess is that you will be pretty sore in the beginning-maybe even a little sore at me too, HAHA-that is to be expected and with time it will become less and less intense (but it ain't never gonna go away, so get over it!!). Having said that however, as I said in my email, if you feel pain that is not muscle related stop the exercise immediately -ankles, knees, hips, elbows, necks, etc. Remember death is nature's way of telling you to slow down when you don't listen. And we don't want that now do we?


Thanks Grant! Til next time, you can do it!!

Don't Forget the Weights

So often women workout and they forget about strength training. While aerobic exercise is important, as it helps strengthen your heart, weight training is just important...especially for women. As we age we lose bone mass. Too much loss of bone mass can lead to osteoporosis. From Black Women's Health:

Women typically lose 25% of their bone mass by age 70, putting us at risk for fractures. Strength training has been shown to actually thicken the bones in the fracture-vulnerable spine and hips. It also increases overall physical strength and balance, greatly reducing the chance of devastating falls.

So weight training isn't just about looking good but about being healthy and strong in your older years. A solid strength training routine 2 - 3 times a week is enough to keep you healthy and strong (and fit) for years to come. Black Women's Health goes on to offer some tips on how to strengthen your bones:

• Exercise. Start a moderate strength training program on a regular basis.

• Get your Calcium and Vitamin D. You need both to build and maintain bones.

• Eat a Balanced, Varied Diet.

• Don't Get Too Thin. Being significantly underweight can accelerate loss of bone density, even in younger women.

• Don't Smoke.

• Limit Your Alcohol Intake.

• Know Your Relative Risk. If you have a relative with osteoporosis or its symptoms (hunched back, loss of height, easily broken bones), ask your doctor to evaluate your risk and give you information on other treatment options, if necessary.

• Be Aware of medical Conditions and medications that can affect your bone density such as thyroid disease or the use of corticosteroids (often used for asthma and other medical conditions).

• At Menopause, bone density may decline very rapidly.

So remember to keep fit, healthy and strong add those weights to your regular workout. Your body will love you for it and you'll love the results.


Today is a new day, so what are you waiting for.

Daily Weight Loss Tip

The more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle's where it's at when it comes to giving your metabolism a significant daily boost even at rest.

Source