Do One Thing (DOT) #7: Strength Training

Do you know the secret ingredient to any fat loss plan? It doesn’t come in a pill or a powder… It’s strength training.

 

#7 in our series of simple things we can do to live a healthier life involves lifting weight (hand-held options or your own bodyweight). If you’re just joining us and want to review:

#1 – Drink Water

#2 – Exercise 

#3 – Sleep 

#4 – Eat Real Food (and Less Sugar) 

#5 – Enjoy Leisurely Walks

#6 – Eat Slowly. Stop at Satisfied.

 

I feel like you’ve probably heard this time and again… but you will not “bulk up” or “look like a man” if you lift weights. You need to incorporate strength training into your exercise routine if you want to lose fat.

 

The Science

In terms of exercise science, the benefits of cardio exercise end when the workout is over.

However, with strength training (and HIIT workouts), your body continues to burn higher than normal calories for 24-48 hours after you’ve stopped thanks to what’s called EPOC (excess post-exercise oxygen consumption).

 

The Plan

I’ve written about this before, but this is a pretty simple, quick review:

We need to strengthen our muscles to help us move heavy objects, carry grocery bags from our cars, lift small children, etc. You can use dumbbells, resistance tubes, body weight (squats, pushups, etc), or even soup cans or milk jugs!

 

o   Train each major muscle group 2-3 times/week

o   2-4 sets of the exercises

o   8-15 reps of each exercise at one time with a weight heavy enough that makes the last few reps a bit of a challenge

o   Rest 48 hours between strength training sessions for the same muscle groups

 

Where?

Getting a quality strength training workout at home without a gym membership is definitely possible – (no excuses!). I’m just starting to incorporate some Body Beast workouts into my routine (and I’m certain, I’ll never look like this!)

 

I know that seems really intimidating for most… If you’re not quite ready for that level, the strength training workouts in 21 Day Fix and 21DF Extreme are awesome as well!

 

The Proverbs 31 woman would definitely agree with me here…

She dresses herself with strength and makes her arms strong.

 

If she can do it, so can we. Right?

 

Regardless of whether you lift weights at home or at the gym – or even whether it’s actual dumbbells/free weights or just your own body weight, strength training is key!

 

What are your biggest concerns about strength training? What do you wish you knew more about on this topic? Let me know – I’d love to help!