Embrace the Challenge!
Embrace the Challenge!
You’ve had it! You’re tired of feeling like crud every day, and you are determined to get into shape - mentally and physically. Chances are something has happened in your life that has put you into this state of readiness. Maybe you just got back from a shopping excursion that ended empty handed because nothing fits. Or the doctor has lectured you about your weight, blood pressure, cholesterol levels and blood sugar. Or perhaps you’ve watched the transformation of a friend/family member who changed their unhealthy ways and has lost not only pounds but also the bad diet and habits that kept him/her from being healthy and fit.
Over the past two decades, I have been fortunate enough to have helped people from all fitness levels to become fitter and healthier through diet and exercise. The programs I created were not only to help them look better, but also served as lifelong formulas to maximize performance and help maintain a higher quality of life.
Most people understand that they need cardio to burn fat and calories. What they don’t get is why they need to lift weights. Simply stated: You can’t move weight unless you lift weight. This is where Strength training and Resistance training come into play.
Resistance training/strength training/weightlifting increases muscular strength and endurance, boosts energy, improves balance and flexibility and maintains or even builds bone density. It also powers up your metabolism, transforming your muscles into power fat burners. Weight training can burn from 250-400 calories in a 45-minute session plus keep your metabolism revving for at least an hour after training has stopped. Lifting weights will also firm and reshape your body, allowing you to fit into smaller sizes as it optimizes your body composition.
So if you really want to transform your body, you have to add weight training. Instead of allowing inactivity and gravity to take over, lose the body fat and gain muscle and tone from head to toe. The more muscle you build the smaller you will look, especially if you are a woman. That’s because fat takes up much more space … actually, five times more space! In fact, when you train with weights, you actually use stored body fat to fuel the growth of your muscles. However, you can help this process by fueling your body with proper nutrients and getting adequate rest.
If you’re a beginner to strength training, consulting with a certified fitness trainer would be the best place to safely develop a program that is right for you. If you are a novice and just need direction and a community of encouragement, join a fitness class that utilizes weight training to achieve their goals. Group fitness classes can be a super way to become familiar and comfortable with strength training. A good instructor will always keep their eyes open to form flaws and offer cues to assist you during class. Plus, there are always other participants in the class who have been where you are … and they are ready and willing to encourage and assist you in achieving your goals.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached directly at 716-698-1198.
