Tuesday, 16 November 2010

Get Trimmer... Naija Style (Week Six)

Hi Ladies!

How are you *all* doing? Haven't heard/read from some you in a while... Please share your news - be it good or just ok. If you had any setbacks, let's know what your weakness is and how you plan to avoid the same thing happening again.

You'd be surprised other ladies will be able to relate to what you're going through and you'll be able to support each other :) It's not going to be a walk in the park but will be worth all the hard work :) I promise!

This week will be focusing on Strength Training, which I blogged about a couple of months ago: HERE

Ladies - You will not get muscular, you will not get big (like a man). You have to work really hard to gain muscle mass like a man because we don't have anywhere as much testosterone as men.

Direct quote from my strength training post: "Studies have shown that regular strength training results in lean muscle gain and close to twice the fat loss in weight (exactly what you’d like to hear).

Health benefits of strength training include increasing bone density, reduces the risk of health issues including diabetes and heart disease, lowers blood pressure and more.

I usually have 2 heavy weights sessions a week and I'm reaping the benefits :) Come over to the weights side ;-)

Strength training tips:
  • If you have access to a fitness professional or a friend who is very experienced, ask for help (my vids are being worked on...)
  • Aim for at least 1 session a week, as a beginner and slowly increase to between 2 and 3.
  • 2-3 sets of 10-12 repitions (reps) each.
  • Choosing resistance/weights: You want a weight that you are barely able to do 10 reps... your last few reps (10-12) should be a struggle. Start light and gauge what workd for you.
  • Start with isolated movements (focusing on one muscle group each exercise eg bicep curls) to master technique and to condition your body before you try the more effective compound (more than one muscle group) exercises. Some compound exercises can be done if you're a beginner eg squats
  • Warming Up before the session, cooling down and stretching after are very important.
Please let me know if you have any questions or would like me to add anything else to this post.

Keep Up The Good Work!


Toyin said...

Hey Adura!
I LOVE weight training. Not only does it change my physique much faster than pure cardio, I love the sweet burn I feel in my achy muscles the next day.

Ms zee said...

I LOOOOVEEEE WEIGHTS, totally totally love it I am the most hyper in weight training class lol. I find weight training gets me into my zone (heart rate zone) faster than regular cadio and already I can see my "diamonds of gold" aka Triceps :) - weight training and cardio combined helps me burn fat faster and tone up so yipeeeeeeee :) - This week no weigh loss or gain, maintaining the 83.4kg but my pants fit loose. My goal this week is 82kg :)

Good luck ladies and gentle men (?) not sure we have any on the team.

Toyin said...

Ms Zee,
You have such a healthy outlook on weight loss. If I went a week without weight loss, I would LOSE MY MIND! I CAN BE SO hard on myself. Great Job,

Ms zee said...

aww Toyin thank you. I am trying and trust me staying motivated is hard but I have decided to NOT sweat the small things and not give up when the scale doesnt move :) as long as your clothes are lose and you are keeping to your program you will be fine :) I didnt quite reach my goal this week, it just means I have to put in extra effort.
I am determined to fit into that dress lol :)

Have a fantastic week ahead team :)