“Some mums lift more…than just their kids”

My second most important tip (after portion size) and one that I cannot emphasise enough, is how important it is, to include weights in your fitness program. Like most women, I used to believe that if I wasn’t gasping for air or dripping with sweat, working out in a high intensity aerobics class, or pounding the pavement outdoors, I just wasn’t burning enough calories and therefore losing weight. I have since re-adjusted my thinking and realised that it is all about interval training and weights (unless you are training for a particular event eg half marathon, triathlon).

Lifting weights has many benefits, including increasing your metabolism, improving your bone density (vital for women to avoid osteoporosis) and changing the shape of your body ie muscle definition. The other interesting fact (and a difficult one to get your head around) is that you can burn just as many calories lifting heavy weights, without one drop of sweat, as you can running on the treadmill or participating in an aerobics class. It won’t improve your fitness, as these other activities will do, but it will certainly speed up your fat loss.

I therefore mixed up my exercise regime to incorporate two to three pure weights sessions per week plus two circuit classes (50% weights/50% cardio). As a result, over the last 5 months, I have seen my base metabolic rate increase to 1,500 calories per day, more pronounced muscle definition without bulk and attained a body fat reading of 11.5% (drop of 9.5%).

How does it work? It’s quite a simple formula…lifting weights build muscles, more muscles lead to an increased metabolism which in turn then leads to fast loss. An extra pound of muscle means you burn an extra 50 calories every day of the week.

Therefore, in my mind, weight training was a must. However, I did feel intimidated on the gym floor and also, to be honest, found it boring and difficult to motivate myself, so these are some of the ways I found to make my weight training more effective and interesting…

– First step was to book a personal trainer (PT) to write a program for me (not necessary to see your PT every week but you should have a new program written every 4 to 6 weeks);
– Worked out with a friend (followed by a coffee afterwards…this was essential);
– Participated in weights classes offered by my gym ; and
– Participated in group PT sessions.

My weekly exercise now consists of :-

– Two to three weights sessions (1 PT and 1 – 2 weights classes)
– One to two spin classes
– 6km run (substitute for second spin class if I have the urge to don my runners)
– Two circuit classes (50% weights/50% cardio)
– One Pilates reformer class
– One to two Barre Attack classes (see “Barre is the new Black” blog)

Sometimes it’s less, dependent on weather and social/kid commitments but I always exercise in one form or other, every single day, even if it’s just a half hour incline walk on the treadmill. As you can see there is a good balance between weights and cardio sessions, plus some classes focusing on stretching, core strength and longer, leaner muscles which are also vital to a well rounded exercise program.

I guarantee you may not become a weight lifting junkie but you will learn to love your weights sessions as you gradually see the results!! Pinky promise…