Why do you say? Well, I just went up in weight on biceps, legs, back, and shoulders. When I lift heavier and get through it, I feel absolutely wiped out afterwards but about an hour later, I’m ready to take on the world!
I get this feeling that I can accomplish anything! It’s an amazing feeling. One of the biggest “secrets” I have of transforming my body and making large improvements in physique is that I lift weights. Many women feel like they will “bulk” up if they lift weights… well, I’m here to tell you that is absolutely the opposite of what happens.
Cardio is important, diet is important, and flexibility/balance is important; all of which I practice each week… but none of those things seem to change the shape of my body quite like weight lifting does. Weight lifting is an ever changing process. If you have been training the same muscle consistently for a year, you should be moving up once the sets you are doing become easier.
To increase cardio stamina and endurance, you have to train more or differently, the same is true of weight lifting. I see many people come to the same weight training class that I go to, and they are still lifting the same thing they were last April. I sometimes overhear those people ask others why they aren’t seeing any changes. The answer is quite simply that they have stopped challenging those muscles enough to cause change.
The mantra “Train Insane or Remain the Same” is absolutely true, and is something you should keep in mind when you start to get “too comfortable” with your routine. I have transformed my body completely with the help of many things, but I truly believe one of the biggest contributors has been weight training.
Here is how I decide when it’s time to move up in weight:
- Am I rested? This helps me to know the fatigue I’m feeling in my quads is from the appropriate amount of weight and not from the killer spin class I just did before.
- If the last time I lifted that particular set, I wasn’t fighting to get those last few reps, I need to increase.
- The weight doesn’t have to be much; I usually go up in increments of 2.5 each side for arms; maybe 5 on each side for legs… but those are for long and super sets; if you lift short sets, then you might look into going up more than that incrementally.
Rules to follow:
- Learn and follow gym etiquette in the weight room; people get very frustrated by those that don’t follow simple etiquette rules, such as putting weights back.
- Skip a day between training the same muscle group. You can lift every day, but will need to work different muscle groups on days that are back to back.
The more muscle you have, the more calories you burn, and the more calories you burn, the faster you’ll burn that saggy and bulgy fat. So, what are you waiting for… get to it? Go lift and tell us your great experiences.
Fair warning… weight lifting is addicting and leaves you with some great side effects (like better self-esteem and a feeling of taking on the world).