Have you ever been told by a friend that weight training might cause you to get too bulky or too big? Or… here’s another one that I’ve been told before… “You should do cardio because weight training will make you look too masculine.” I’m here to tell you that this statement is so far from the truth! No matter how much you lift, how you train, or how much protein you eat, your physiological make up will not allow you to put on large amounts of muscle mass like that of a man. Your body’s natural hormonal make up is just not equivalent to a male’s hormonal system. It just won’t happen. The look you often see of a “big bulky” female bodybuilder is able to obtain such a physique because they are normally on steroids or other supplements that are taken intently to change the chemistry of their body. So what does that mean? Weight bearing exercises can give you that lean and strong hard body you’ve desired and more.
Here are several reasons why I love weight training:
MUSCLES BURN FAT
Yes! That’s right! Even though cardio burns calories and fat, this only happens during the actual workout. When you are performing strength training exercises, a.k.a. high rep resistance training, your metabolism is elevated for a longer period of time after the workout, hence continuing to burn fat longer. This is called “Excess Post Exercise Oxygen Consumption” or EPOC for short.
YOUR BODY GETS STRONGER
The body is an amazing creation! And the more weight training you do, the more you will realize what your body is capable of doing. When I first began to lift, I was only able to lift 8 lb. dumbells. Just within a 60 day time frame I have modestly increased my strength and power. Now I am able to chest press and squat with 30 lbs. in each hand giving me a total of 60 lbs. in resistance on each rep.
YOUR BONE HEALTH INCREASES
As we get older, aging causes a higher risk of bone and muscle loss. When weight training, you build muscle mass and increase bone density. To help prevent osteoporosis and future problems such as hip and spinal injuries, consider adding strength training to your regimen.
YOUR QUALITY OF LIFE WILL IMPROVE
Need a mood booster? Getting on your grind with weight training will increase your endorphins, aka natural opioids produced from the brain. Research has shown that through exercise, the release of endorphins trigger a positive feeling that of morphine. Say goodbye to feeling down and depressed! Instead of taking drugs to get you high… It's time to get some iron in your hands!
For more information on how to get started with a program please email: firstname.lastname@example.org
This past week I have decided to challenge myself! It's Body Beast time for the next 90 days. I will be on an entirely different workout plan than my normal INSANITY training! Now it's been quite some time since I've ventured out of my regular fitness routine so I am really excited and curious to see how far I can push myself to accomplish a stronger, lean, and ripped physique. I know it's going to require my full commitment and discipline on my nutritional part, but I am ready.
First, let me give you a little background on what this program is. Body Beast is a 90-day, fat-blasting, muscle-carving, and weight-training system that's been proven to be one of the best workouts that bring BIG results. It was created by Trainer and Bodybuilder Sagi Kalev, who has a background in clinical nutrition, physical education, and functional medicine. So what that means is he's not just some muscle head telling people how to get fit. No. He actually has over 25 years of training experience as well as an educational background! Another thing about Sagi... he is always encouraging positivity! I think that will be a huge motivator for me because I can't stand negative Nellies!
So, lets talk about what comes with the program. Here is what I got in my delivery box:
What's really good about this workout is I discovered I don't actually need a bunch of equipment to accomplish my goals. In fact, I don't have a workout bench yet, so an inflatable exercise or Pilates ball will do the job too. But to make sure I have most of the necessary tools, here is the full equipment list recommended:
First, my plan is to take my before photos and measurements. As I always tell my own personal clients, this is an extremely important task because we see ourselves every day, and sometimes we may miss the small changes we don't think are there. But pictures and numbers never lie! Plus, it's another opportunity to get motivated at the results I'll be experiencing.
Secondly, I am getting my calendar up asap! There are two different kinds. Lean Beast or Huge Beast. Clearly I am not trying to get huge, so I am resulting in the Lean Beast option!
Thirdly, I am diving deep into my meal eating plan. This is probably going to be the toughest area for me. Mostly because I'll be eating 7 meals a day vs. 5 that I'm used to. I will also have to get a little stricter on my preparation time during the week. But,... I am willing to do whatever it takes and trust the process! Here we go!
Over the past several years, I have gone up and down in my weight, I have fluctuated between inches, and I have even experienced illness due to the lack of eating healthy. Back then I didn't realize how important it was to think about the food that I consumed as well as the stress I was putting my body through. I lacked some serious nutrition. Especially after my son was born and I became a new Mom. It was already bad enough that I didn't eat right when I was pregnant, but then to know that my body was stripped from the pregnancy (since babies take all our nutrients) ... I was a total slacker! When I finally decided that "enough was enough"... I began a journey of researching and reading intensely on alkalinity and cellular restoration. What I discovered was that I was exposing my body to harmful toxins every day. They were found in my food, found in the air, and even found in my water. No wonder I felt so tired and sluggish all the time. Not to mention the bloating effect which I couldn't understand why I always felt so round in my gut area. I was suffering from the effects of a TOXIC OVERLOAD! And what was more alarming was knowing it could cause CANCER, Premature Aging, Obesity, and Diabetes!! I'm not sure about what your family history is... but in mine, every other parent, uncle or aunty is suffering from Diabetes. And it doesn't stop there. A higher number of younger people are now commonly being diagnosed with Diabetes! So for these reasons alone... it has been extremely important that I take care of ME. I love my family very much and I know that if I want to be around to spend a long life with them, I need to consider my HEALTH and Wellness as a #1 Priority.
I know we are all busy people. And maybe some of you are thinking that you don't have time to eat healthy, or that it's too expensive to eat the right way. Some of you know that you need to change your bad habits and you want to live healthier,.... but you don't know where to start. These are all uncomfortable situations that are holding you back from discovering so much more.... and trust me! I understand. I used to be there. But think about this... if you don't start improving your health NOW.... where will you be in 5 years? 10 years? 20 years? Don't wait on the healing process... Start today by committing to yourself if no one else. Nothing great is gained without a little bit of growing pains... So I invite you to experience the same journey that I started years ago.
On June 3rd, I will be providing support on the 21 Day Ultimate Reset. Spend 21 Days with me and I will show you how to live WELL again. I will teach you what foods will benefit you the most vs. those that are causing you illness and weight gain. I will provide you with the right tools to help you along the way and I will lead you in the direction you want to go. If you are serious, and you are ready to commit to a NEW YOU... Fill out the 21 Day Ultimate Reset Application, and I will contact you privately. Let's get started.
Spring is here and it's time to get back into gear! While you are figuring out the newest fitness plan to attack, you'll definitely want to check out the hottest fitness programs from Beachbody. Who and what is Beachbody? I'm sure you've heard of the many extreme workout programs like P90X, INSANITY, and Hip Hop Abs just to name a few. Through infomercials on television, you surely cannot miss them. Beachbody is the top leading Company for "at home" fitness programs and nutrition plans. They are backed up by top leading health and fitness experts like Shaun T., Chalene Johnson, and the infamous Tony Horton.
Since we mentioned nutrition, I ought to share that Beachbody also provides an amazing protein shake called Shakeology. It's packed with tons of antioxidants and superfoods! I've done a lot of research over the years comparing many products, and I have to say through experience that Shakeology is at the top of my list. It offers low density nutrition and is clinically proven to help with weight loss and increase of energy levels. It addition, it helps with digestion and regularity including the reduction of junk food cravings. Some of the healthy ingredients found in Shakeology are foods like chia seeds, maca root, sacha inchi, and camu camu just to mention a few. Not sure about you, but I think everyone could benefit from this superfood protein shake! More info can be found at: www.shakeology.com/maileann.
As a Beachbody Coach and INSANITY Instructor, I'm excited to bring the best of the best fitness and nutrition programs to you and our local communities. If you're in the Albany, NY area, you can catch me at a live INSANITY Fitness Class for one on one training, or you can inquire more info about our online Fitness and Wellness Challenges! What ever your personal goal may be, there is a solution for everyone at every fitness level. Here are some upcoming events:
April 21st, 2014
P90X3 Fitness Challenge
Inquiry here: https://crossoverfitness.wufoo.com/forms/fitness-challenge/
April 14th, 2014
Ultimate Reset Detox
Inquiry here: https://crossoverfitness.wufoo.com/forms/ultimate-reset-wellness-challenge/
LIVE INSANITY CLASSES:
Every Wednesdays 5:30 a.m. - 6:30 a.m.
Real Ryder Spinning Studio
1524 Central Ave., Albany NY 12205
Every Friday 6:00 p.m. - 7:00 p.m.
Albany Dance & Fitness Studio
1197 Central Ave., Albany NY 12205