I know, I know. For many, this is not a new thing and we assume everyone knows about it by now. But many, many people, especially those just starting to exercise for the first time are not aware of the benefits of resistance training. To them it is nothing but a terrifying nightmare that can put them off exercise altogether! I know because I used to be one of them. But I am here to tell you the truth about it…..Truth is, it doesn’t have to be scary and it can even be fun!
What is resistance training?
It is basically exercise performed under resistance. This can be done by using free-weights or bodyweight. Make it harder by upping the weight, slowing down the exercise, adding more reps or even taking shorter breaks between sets.
Speeds up metabolism, strengthens bones, prevents injury, increases flexibility, improves posture and even combats cellulite! YAY!
If you are new to resistance training then aim to do it 3 times per week as focusing on it will make a huge difference for fat loss. You can do it with bodyweight (push ups, squats and lunges) anywhere even in your own home especially at first and later build up to using free weights. If you are a newbie then aim to do 2-3 sets of 12-15 repetitions at first. And if you are using weights then make sure they are heavy enough for you to really feel it in the last few reps of each set. Push yourself and get great results.
There is no such thing as big boned. You don’t have to be pear shaped forever. Don’t listen to anyone who tells you “Its just your shape” because if you don’t like it you can change it with resistance training. Done properly it balances your body. Not to mention all the health benefits we already talked about!
What to do?
Some of my favourite moves are squats, deadlifts, lunges, push-ups, bent over rows and shoulder presses. These are very effective because they work all your big muscle groups. But there are many more. Form is really important so make sure you take the time to learn what you are doing and how to do it properly! There are so many fantastic resources out there to learn how to do the exercises. Don’t be afraid. Find a way to look forward to your workouts. Set yourself challenges and go for it!
You will not get bigger from it. If you are interested in fat loss and are eating a well balanced diet then you will never get hulky! Most of us ladies are terrified of waking up one morning looking like a bodybuilder but the truth is that you have to work SO hard to look like that and many of us couldn’t even if we tried.
To eat enough and to eat a balanced diet. You can’t spot reduce so make sure to eat right and support your progress. It is important to have recovery periods between strength days. Remember to drink enough water and to get enough sleep. Paying attention to all these things allows your body to get what it needs in order for it to do what you want it to do!
Set yourself training goals to keep it interesting and try not to focus too much on fat loss (I know it can be difficult) but instead set targets like “I want to be able to do a proper push up” or “I want to be able to do a pull up” and do your research or hire a trainer. You will enjoy it more if you feel confident in what you are doing and you have a goal.
As always, drop me comment below, plus don’t forget to join my private Facebook Group if you haven’t done so already……and remember The Full-Bodied Evolution Members Club has a wealth of materials and a growing community of like-minded people to help you on your weight loss journey! Plus, you can always find me on both Instagram and Pinterest for more lifestyle food and fitness tips!