A lot of people think by adding resistance training to their exercise program it will cause them to “bulk up.” Think about this, people don’t just wake up being a bodybuilder by doing maintenance resistance training. Becoming a bodybuilder and building a significant amount of muscle mass takes an incredible amount of hard work and dedication.
If one of your goals is weight loss, maybe you need to reassess your current exercise regimen. Are you doing cardio most days of the week but you’re not noticing any changes with your weight? How much time are you spending doing resistance training?
Do you know what the beauty of resistance training is? The more muscle you add, the more calories you’ll burn at rest! A regular resistance training program will help increase your lean body mass and burn calories more efficiently. This will help result in a healthy weight loss! The current recommendations are 2-4 days per week. Now remember, muscle does weigh more than fat, but that doesn’t mean you won’t reach your goals. I suggest that you put away the scale and focus on improving your program to meet the recommendations. Then, focus on how your clothes are fitting versus getting hung up on a number shown on the scale.
What are the benefits of resistance training?
- Weight loss/management
- Reduces the risk of osteoporosis /improves bone health
- Decreases the risk of injury
- Preserves muscle mass
- Unfortunately, the aging process causes us to start losing muscle mass at a young age. It’s very important to use those muscles so you don’t lose them!
- Improves mobility and balance
- Improves sense of well-being
- Improves performance of everyday tasks
This time of year gets very busy with shopping and social events, not to mention the cold. Try this body-weight program (meaning you do not need any equipment) at home; it should only take 10-15 minutes! Everyone can find 10 minutes out of their day to make a healthy change!
- Alternating lunges: 15-20 reps
- Push-ups (regular, modified or a wall push-up): 10 reps
- Squats (regular, partial or wall slide): 10 reps
- Mountain Climbers: 30-60 seconds
- Tricep dips: 10 reps
- Step ups (using a bench or a stair): 15-20 reps
- Hip Bridge (regular or single-leg): 10 reps
- Calf Raises: 15-20 reps
- Plank (regular or modified): 15-45 seconds
- Flutter kicks: 30-60 seconds