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The Diet FItness Diva Newsletter Archives

Entries in weights (7)

Thursday
Apr212011

Can you recommend strength training for women in their 40's? I don't want to bulk up or get injured, just toned. Thanks!

Studies show that beginning weight training at ANY age will improve a person’s metabolism, muscle tone, bone structure and overall health. The only way to get injured is to lift with poor form, so I recommend  enlisting the services of a personal trainer to get you started. You really need an assessment of where you are at right now to get started right.

Here are some general guidelines though.

1.       Women generally do not lift heavy enough. They worry about bulking up. Lift heavy – you won’t bulk up. Women don’t have enough testosterone to bulk up. My slogan is “the more you use, the more you lose.” That of course has to do with weight loss but it’s true for sculpting as well.

2.       Injury is almost always caused by poor form. See my videos on youtube (go to you tube and search for dietfitnessdiva)  for pointers on form.  http://www.youtube.com/watch?v=d5JXa0_K1fE

3.       Work from large muscles to small (i.e. chest, back then arms & shoulders)

4.       Work upper body one day for at least 45 minutes, and lower body the next for 45 minutes.

5.       Allow your muscles at least 24 hours to recover.

Good luck! I love lifting and it builds bone mass which offsets osteoporosis among other things!

Wednesday
Apr202011

I just turned 50 and I want to be the best I can be. Do you have any suggestions on how to put some zest back into my life?

I have two suggestons actually, diet and exercise. These are the fountain of youth. Many of us know that but we don’t act on it. Invest time and effort in these two areas and they will pay back with huge dividends. A guaranteed investment - try to find that on Wall Street! There's a lot of resources on my website to help get you there.

If you really want to add zest back into your life, add proper diet and exercise into your routine.  Also find things you like and become passionate about them. When you believe in something strongly, it will give you purpose and a reason to become excited and engaged. Good luck and enjoy this time of your life!

Tuesday
Mar222011

I've gained a lot of weight in recent months. I used to work with a trainer, and work out five days a week. I felt great, and my confidence was soaring. With regard to fitness, I've LOST all the progress I've made, and I'm starting to feel the ill effects of weight gain and lack of exercise. What are some practical ways to motivate me to get back on track?  

You have provided a lot of your own motivation – just think about it. You say you are feeling the ill effects of your current condition, that you used to feel great and have lots of confidence. Do you want to feel that way again? That’s motivation right there.

The first and most important thing you need to do is make your fitness and overall health a primary priority. You are important, plus when you are healthy and full of confidence, your family will also benefit in many ways. Keep in mind what motivated you before and what is making you consider a change now to get back to it. This is a good thing!  Your body is sending you a message.

Even with a tight economy, hiring a trainer and working with them on a regular basis is smart money! At least until you get back on track. A trainer can provide inspiring and interesting workouts that can provide that motivation to get in gear. In addition to working with a trainer, try taking a variety of classes; maybe some water classes or classes that focus on beginning cardio and weight training. If you belong to a club, the social atmosphere of friendly people who are in the same boat as you can provide comfort, drive and motivation.

How many things do you do that are really for you? Remember, this is for you, about you and YOU are worth it. The benefits extend to friends and family and the rewards are waiting! Just think how you’ll feel the next time you hear “what have you been doing, you look great.”

Saturday
Mar052011

I really want to tone my legs and lose weight quickly. I think my best bet is to ride a spin bike and pedal very fast while wearing ankle weights. The problem is I am getting sore knees and hips! Should I try heavier weights?

One major disadvantage to using ankle weights is they create stress in the ligaments of the knees and ankles. Running or spinning while wearing ankle weights increases the stress in these areas and is not recommended. If you are able to spin very fast, you are not using enough resistance and that will cause pain in your hip joint. Spinning is a great cardio exercise, a good way to lose weight and it is very effective without the use of additional ankle weights. A spin bike is by design, a variable resistance machine on its own. If you want a harder spinning workout, simply add resistance to the wheel and pedal harder.  If you want to increase the muscle mass in your legs, I would suggest weight training. Doing squats and lunges using hand weights or a weighted bar will trim and tone your legs. To ensure that you are using proper form, I’d suggest enlisting the help of a personal trainer.

Friday
Feb252011

I really want to take this beginning weightlifting class but I need to get in shape for it first. What types of exercises should I do to get prepared?

This is a little like saying I need to go in the pool and get used to the water before I take a class that teaches swimming. The purpose of a beginning class in fitness is to help people start their fitness training and learn how to exercise safely and effectively. Fitness instructors are aware that their participants may not be in the best physical shape, but that is exactly why such classes are offered.  It is a fitness instructors job to coach and introduce people to the various moves and different pieces of equipment. Instructors are also there to support you and answer any questions or address any concerns so that participants have a productive, positive experience. Plus once you get into better shape, you will be able to participate in more advanced classes with confidence.