I was lucky enough to spend another weekend up-north Wisconsin with a couple of girlfriends. The beauty of Wisconsin is often lost on people that haven’t visited, but we sure soaked it in. So thankful to the Ranallo and Christensen families for always being such gracious hosts.
Today, I wanted to talk about your training routine.
Here is the issue: many people convince themselves that their way is the right way. They don’t seek out advice, they are willing to follow someone’s advice because they look exceptionally fit themselves, they sign up for a marathon before their wedding because it will help them to stay on track and train, they keep going to the same class because it makes them sweat a lot…..etc. There are SO many examples.
If you ask women their goal most would say to lose fat and tone up. When ask how to do that most would tell you to do cardiovascular training and lift light weights at high repetitions.
AH! I’ve been over here in the blog world trying to put out quality information in order to make the world a healthier place and to help point more people in the right direction. That’s what we’ll try to do today. 🙂
First, you’ll have to take an honest look at what your current routine looks like. Do you have one? How many times a week do you workout? What does it consist of? How many days are you doing cardiovascular training (running, elliptical, stair climber, swimming)? How many times a week are you lifting weights? Are you doing yoga everyday for your workout routine? Do you skip around from class to class? What does your diet look like (another subject, but I had to add that in because it is of highest importance)?
Here is my current routine: 3-4 days of strength training, 1 day of longer cardiovascular training (typically a run or bike ride), and 1 day of speed work on the track.
One of the issues that may be keeping you from your goals is that you are very haphazard in your routine. You think that just getting a workout in is a win. I’m SO glad that you are working out, so I’m not here to discourage you. I’m just pointing out that if you have a goal of fat loss, you will be much happier with your results if you stay consistent and have a plan.
This is something that I’ve blogged about in the past and have had trouble with myself. So, if this blog makes your rethink your routine…don’t worry, you are not alone. After I met with my friend Nick Rosencutter, one thing he emphasized was changing my training routine to focus more on strength training and way less on cardiovascular training. If you missed it, I love running. He told me if your training is random, you’ll have random results. Here is that recap of my first assessment with him.
Let’s also talk about the word “tone”. Toning is essentially lowering your body fat enough for your muscles to show through. You don’t get there lifting extremely light dumbbells 100s of times.
It would be much more beneficial if you did some compound, multijoint movements that have been able to withstand the test of time. Movements including: squats, dead-lifts, rows, pull-ups, push-ups, and presses. Do not be afraid to lift heavy because the female body doesn’t have the testosterone needed to add the bulk that a lot of women are afraid of.
From Nick Rosencutter’s interview that you can find here: “Bottom line is: If you are exercising but not incorporating strength training, you are missing the ball. You owe it to yourself to learn how to properly do it and make your life better.”
It’s tough to change your routine. A lot of us get comfortable with what we are currently doing and don’t want to try something new. Or, we convince ourselves that our way is the best way. Maybe it is the simple fact of not wanting to look stupid when you enter the weight section at the gym.
Take if from me, I have a degree in exercise science and several years of personal training experience and it was beyond helpful to have Nick assess me and point out my strengths and weaknesses. Perhaps you need someone to show you the ropes at the gym and get you headed in the right direction. He is one smart cookie if you want to visit his team in the Milwaukee area.
I’ve been feeling great and getting stronger since I made the commitment to be more strategic in my training and consistent in my lifting. I’ve also had a couple girlfriends reaping the benefits of more weight training and seeing positive changes in their bodies.
This is a subject we’ll revisit again and I can definitely provide more detail and the science behind the subject. As always, email with any specific questions: firstname.lastname@example.org.
Have a great week! -Ames