Shore Fit
By Bonnie Dodd-Miller
Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale?
A one-sided approach isn’t enough. Cardiovascular exercise is important, but it’s only a piece of the balanced fitness diet. I strongly advise more iron, but not in your diet. Pumping iron is where it’s at.
You must hit the weights whether it’s dumbbells, barbells, kettlebells or machines.
Strength training alongside a good diet can produce amazing results. The scale may not move a whole lot, but the fat loss will have others thinking that your scale is going way down.
I prefer tracking protein and staying within a caloric range. Your body composition can completely change, but you must be diligent in measuring, weighing and tracking your meals.
Pairing that with three to four strength training sessions a week can reduce overall body fat significantly. All that new muscle pays off in the long term by boosting your metabolism. This helps keep you lean and sculpted.
We’ve all heard that the body is made in the kitchen. Now pair the two and a little cardio and you’ll have a body that you can feel good in and age well with.
Begin with three weight-training sessions each week, and progressively add to it. Complete three sessions per week for a solid four weeks and then add a fourth training session per week. Take it up to five per week and you will really start seeing awesome results.
For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that zap several different muscle groups at a time.
Compound exercises are great, such as squats, which call on muscles from the front and back of your legs. For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep, you can’t force out another one without compromising your form. You’ll get stronger and stronger each week. Log everything to keep track of your strength gains.
Don’t be surprised if one side is stronger than the other. As long as you’re making gains, that’s all that matters.
Though cardio burns more calories than strength training, pumping iron slashes more overall. You will burn more calories in the 24 hours afterward from weight lifting than if you had just done cardio.
Lifting provides a longer term benefit for women since we tend to hold onto fat. This is important before, during, and after menopause as our metabolism changes as we mature. Muscle accounts for about a third of the average woman’s weight, so it has a major effect on a woman’s metabolism.
Our workouts have to keep evolving because what we did years ago may not suit us now.
My all-time favorite quote is: “If you can’t stay motivated, stay consistent. Consistency brings back your motivation.”
We got this, ladies. We have to fight it all the way!
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and Atilis Gym in Galloway. She is a mom of three and resides Somers Point.
