Day Twenty-Three: Pumpin' It

If we were to take a poll regarding strength training and lifting weights, this is probably what it would reveal:

Most Men:
- Love lifting weights
-Often lift far more weight than they should, allowing their form to deterioriate as they swing and grunt trying to get the weight up
-Prefer lifting weights to doing cardio work

Most Women:
-Hate lifting weights because they don't want to "bulk up"
-Often lift far too little weight, using almost no resistance as they lift something as if it were a feather
-Prefer doing cardio work to lifting weights

Here are the facts about strength training...
-It is the single best way to lose weight. Even though it's mostly anaerobic exercise, one burns more calories and increases their metabolism throughout the next 24 hours through strength training.

-It's fun...much more fun than jogging on a treadmill.

-It's as inexpensive as you want it to be. Pushups, pullups, and yoga poses all use body weight instead of weights or bands...you don't need a fancy gym membership or expensive equipment.

-It makes your body more attractive. It firms up things that are jiggly, it pushes up things that long ago began sagging, it helps your body defy gravity and aging.

-It increases bone density, reducing the chance of osteoporosis.

-Lifting the proper amount is crucial...not too much or too little. If you want bulk, you should be doing 8-10 reps. If you want definition without the bulk, you should be doing 12-15 reps. Regardless, the last 3 reps should be difficult.

-If you're doing it correctly, it won't "bulk you up", it will instead slim you down.

-When your form deteriorates, you're done. If you didn't get as many reps out as you wanted, then lighten your load.

I challenge you to examine your strength routine. If it's not as challenging as it should be, I challenge you to kick it up a notch.