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| Shape Up or Ship Out!
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| That's right, summer is upon us now in full force. Camping, barbeques, the beach - you've waited all winter in anticipation for temperatures to rise. You've worked your butt off doing cardio training while adhering to a strict diet in hopes that your hard work and perseverance will pay rewards come summer.
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Running, walking, aerobics, and sticking to a clean diet have helped you get close, or even reach your goal weight. However, you may not be as firm or toned as you would have hoped. "Why is this?" you ask yourself. Well the answer is simple...you need to incorporate some strength training into your program. Although cardiovascular exercise strengthens the heart and lungs, it's effects on the body in regards to overall definition and shape are minimal.
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Yes you've lost weight and you look thinner; although upon closer examination you notice something's missing...firmness and definition! Ah yes, the unanswered mystery, and one of the biggest complexities involving people who want to loose weight and get fit.
For some reason it seems commonplace that people have a hard time understanding the importance of strength training, or even what it is for that matter. Your body is not as complicated as you may perceive it to be, and the array of various products and diet promises on the market can sometimes complicate things in order for the fitness supplement and product industry to reach its business goals.
Now we're not saying that diets and products don't work - of course they do...well some anyway. However, they can only take you so far when the appearance of your body is in question. The simple fact remains the same...if you don't incorporate some sort of strength training, paired with your diet or cardio routine than you will never look firm and sculpted. If you desire the firm butt, the tight arms, or the rippled stomach than strength training is of the utter most importance.
Now lets take the word strength and the word training and think about them for a moment… what comes to mind? Anything? When you think about strength training you think of the word strong, being strong. Women, quite often when they hear the words strong or strength they automatically associate them with the words BIG or SIZE. This is one of the biggest misconceptions with strength training. People, especially women assume that if they strength train they will gain size and muscle mass. This assumption is false and should be stricken from your mind immediately. You will only gain size if you specifically train for it.
Now it's time to dissect and examine strength training. What exactly is it? What are its benefits? Well let’s figure it out.
Strength Training:
What exactly is it?
Strength training is a vital part of a balanced exercise routine that focuses on aerobic activity, flexibility exercises, and balance, while incorporating resistance or weights into your routine. Putting your muscles under resistance in order to build strength, that will in turn, sculpt and firm your body. You can strength train for size and muscle mass or you can strength train to shape, sculpt, and tone your body. The difference lies in the resistance load and number of sets and reps performed. Although, it's benefits do remain the same.
What are its benefits?
- Increases endurance and strength for all activities
- *** It helps burn more calories even when not exercising as it helps to raise your metabolism. ***
- Reduces the risk for injury by strengthening joints, bones, and tendons.
- Improves focus and concentration
- Helps prevent future medical problems such as osteoporosis and high cholesterol.
- Reduces body fat and helps tone, define, and sculpt.
Some Different Variations of Strength Training
- Free Weights
- Weight Machines
- Resistance Bands
- Exercise Balls
- Aerobics With Weights
- Using Your Own Body Weight
As stated above - exercise balls are another very beneficial piece of equipment that when coupled with some light free weights can be a very beneficial part in defining the body. Even aerobics classes that incorporate a little weight into their sessions are becoming of greater popularity. Aerobics classes designed to strength train, tone and sculpt have become extremely favored among women and even men for that matter. Remember that strength training must not be done on consecutive days unless different muscle groups are worked.
Stronger muscles are firmer muscles and defined muscles; they portray a sexy appearance and look better. Strength training raises your metabolic rate, helping you with weight management. Often a pair of light hand-weights - you can even use 2 soup cans - supply the resistance needed to firm and tone.
The weight of your own body can also be used as resistance against which the muscles need to work. Expensive gym equipment or elaborate fitness products - although they can be used - are not needed to perform a successful strength training routine. You can operate from your home, although a fitness facility definitely has its benefits.
Setting Up a Proper Strength Training Routine
When setting up a proper strength training routine you have a few options. First, you can choose to go with a total body workout. A total body workout incorporates and works all of the upper and lower body muscles in one workout session. Although this kind of workout may be beneficial to beginners - as it builds strength and size quickly - results rapidly taper off and you easily reach a plateau. Because of this, a 3-day split or working one muscle group per day is usually recommended.
The 3-Day Split
This is executed by working 2 muscle groups per day for 3 days, commencing with usually 1-2 days off before repeating. For example:
Day 1 - Chest/Triceps
Day 2 - Back/Biceps
Day 3 - Legs/Shoulders
*Note* Notice how on each day a major muscle group is worked before a smaller one. This is because chest warms up the triceps just as back warms up the biceps. As well, shoulders are worked after legs on day 3 because you never want to work your shoulders before or after your chest. This is to prevent injury as shoulders are strained during a chest workout.
Remember to use a higher rep range and lighter weight when training for definition and muscle tone. 10-15 reps is a good range for this, and remember not to train till failure. Focus on the stretch and contraction, and feel the tension. 3 exercises per body part while incorporating 3 sets per exercise is sufficient enough for toning and sculpting. A workout focused on defining and sculpting can be performed in about half an hour. Keep the intensity high and rest period to a minimum - usually 1-2 minutes as keeping your heart rate up will burn calories and fat. This high metabolic rate will carry over hours after your workout is complete.
One Muscle Group Per Day
This is a routine that is more suited for an advanced athlete who's main focus is usually gaining mass and strength - more focus is put towards a particular body part for an entire workout session. Priority is given to one specific muscle group enabling the muscle to be efficiently fatigued in order to gain mass and strength. After the muscle group is worked a weeks rest for that muscle group is usually recommended. Hence the one body pat per day routine - it is recommended you wait until all other muscle groups are worked including a day of rest before working that same muscle again.
In conclusion, always remember to vary your routine; even slightly every couple weeks as our bodies will get used to the same routine and reach a plateau. So what are you waiting for? Force some resistance onto those muscles and get firm.
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