Lifting Weights

I am debating with myself about strength training.  Most magazines I read say that strength training is necessary to keep your muscles strong and growing.  After a certain age though, muscle density begins to lessen every year.  A lot of trainers say you cannot lose weight unless you add strength training into your cardio workouts.

I have lifted weights since the eighth grade.  Every summer my high school required student athletes to attend 30 workouts throughout the summer.  These workouts consisted of an hour of cardio (ex: sprints, stadiums, long distance, intervals, etc) and one hour of lifting weights.  I loved lifting when I was in high school.  Max day was my favorite.  I was so competitive with myself that I would push my body to limits it probably shouldn't have been going as a 15 year old.  My squat max as a 15 year old girl, 125 lbs, 5'4" was 185 lbs! I must say that is a little ridiculous for a 15 year old to be lifting.

I would never consider myself fat in high school.  Yes, I had baby fat but most of all I had muscle mass.  So after high school, I banned weights from my workouts completely.  I ran occasionally, ate what I wanted to, and went to the student act once or twice a month.  So my workout routine went from working out everyday for 2 hours with cardio and weights to once a week just doing cardio.  Freshman year I lost 15 pounds of baby fat and mostly muscle mass.  I had no big arms anymore (my biceps actually fit in a fitted t-shirt), my tights finally fit in jeans without leaving lines on them when I took them off, and I was happy with the way I looked.

Until last year,  I was still eating whatever I wanted and doing the rare workout.  I decided I wanted to be toned again.  So I began training for a half-marathon.  My legs (I must say) were to die for! My calves were finally sitting up high instead of 2 baby calves looking for their momma cow! But I still didn't have the definition I wanted.

So I go back to my first paragraph where all of my fitness magazines tell me that weight lifting needs to be apart of your usual workout.  At least two times a week.  I tried P90X last summer hoping that would change things and I got huge (muscle wise).  I think some women gain muscle differently than other women.  There is nothing wrong with that but how do you determine what is good enough for your body?

Today I attended a BodyPump class by Les Mills at my gym (Gold's Gym).  I'm always afraid this class is just going to make me bulk.  I think I've decided to incorporate it into my weekly workout routine once a week.  I just want to see what it does for me and if it will truly help me tone all the places I want toned.  Give me your feedback on how you feel about lifting weights.  Does it help you, does it make you bulk, just tell me what you think.

Hope you enjoyed the blog,

Kayla

Understanding Health & Fitness Articles

Do you become overwhelmed by all the health information that is out there to read and implement in your life?  I know I do.  I read a lot of fitness/health magazines and Yahoo! articles that tell me to eat this and not that.  Don't drink that but drink this and every article says something different to substitute. How can you make sure you are doing all the right things for your body with so much information?

I take it one article/step at a time. Exercise is easy for me to follow.  If an article says try these new exercises to flatten your tummy or lift your butt and tone your legs, I try them at least once or twice.  Nutrition is where I fall short.  I have a mega sweet tooth and a fascination with drinking wine.  All the magazines say that you should do these things in moderation.  Then other articles say but only dark chocolate and only red wine.  Limiting myself to what I can eat and can't eat makes me fall of course even more.  So I do take in moderation but not to the specifics.... to anything I feel like having.  

Another article I read says to treat yourself nicely when you fall of track.  It makes it easier to get back on track.  I tend to be pretty hard on myself and tend to push it 100% harder in my next workout.  Or I lay on the floor and do crunches while I spoon feed myself ice-cream.  Another great article says to limit yourself 100-calorie intake of sweets a day.  A few years ago, I never ever could have done that.  But now with all the 100-calorie pack treats and super sweet yogurt that says it has 33% of your daily fiber but tastes like the fattening smoothies you use to drink as a kid, it makes it easier to do those sorts of tricks.

But instead of becoming overwhelmed with everything the magazines/TV/articles tell you about health and nutrition, implement one article at a time.  Soon they become habits and the rules are a little easier to follow.  Think of each article as a goal, reach it, and you will feel so accomplished.

Taking it step by step,

Kayla 

Schedules

There is something about having a schedule that makes life so much better.  It may be the structure it provides to your life, the accomplishment of doing something that day, or just knowing you won't be lying around doing nothing with your life.  Some people (free spirits) may not like having schedules and set agendas because it inhibits them to explore life.  My schedule allows me to explore life even more because I know what I need to get done and at what time it needs to get done.  I just hope after college my job (if applicable) provides me the same satisfaction of crossing things off my "To Do List".

Another great thing about schedules is it keeps you accountable.  Don't feel like working out today or feel like doing it later? Setting a time to workout or attending a fitness class makes you workout.  Even if you don't feel like going and putting in the effort, go anyway because it's on your schedule of course and I promise you won't regret it afterwards.

I don't understand the art of procrastination like most people do.  If I have something on my schedule, no matter what it is, it will be accomplished way in advance of the due date.  Post-poning activities is not an option for me.  Flexibility in schedules is a good thing and I might move a few things around to make it flow better.  But waiting until the last minute to get things done has never been my style.  Some people call this "being a nerd".  I call it "productivity".

So get a planner or a calendar or a bright stack of Post-Its or all of them and start making schedules.  Your life will have so much more joy.  At least if your a planner (like me).  You free spirits... I have no idea how you make it through your days.  I commend you on making it this far in life!

Blog written... Check.

-Kayla