Happy almost FRIDAY! My favorite day of the week, every week. I suppose I will start with today's workout. For reference, my weekly plan is the following: 2 days 1-hr cardio [currently spin class given my foot limitations and the fact that they are FUN], 4 days lifting split into bicep/triceps, shoulders/back/chest and 2 days lower body [1 day focused on heavy squats]. I am a woman driven by routine so this split works for me. My goal is to add another day or 2 of cardio on top of my existing schedule...countdown is closing in for beach body 2011.
Tuesday/Thursdays are the 6:30am spin class at my gym...so today was spin class! The instructor 'forgot' that last Thursday was St Patricks day [ummm how do you forget that when you live in Boston? unclear] so we had a St Patty's day music mix. According to my instructor that means 60 minutes of U2. Michael if you are reading this, please try to contain your excitement. We jammed, we climbed, we sprinted, we sweated. My butt is SO tired after yesterday's workout, so that was fun. Nothing like a little ass kicking to start off your Thursday!!! Will wake you right up...every time. You say you aren't a morning person? Get your butt to spin class [followed by a sbux venti coffee]. Recipe for success.
OK so debunking fitness myth #1: to tone use lighter weights, to put on muscle use heavy weights.
So part of this myth is actually correct, the latter statement. The only way to put muscle on your frame is to lift heavy weights. The only way to tone your muscle is to lift heavy weights. See the pattern? LIFT HEAVIER WEIGHTS. I want to track down and pester whoever publically released the idea of lifting light weights to tone, especially for women.
It pains me to see so many women content with using light weights, in fear of becoming bodybuilder-esque. First, unless you already look like a bodybuilder, it ain't going to happen, that shit is HARD. Shout out to my girl Brittan for having the most amazing muscular physique I know. Second, have you ever watched a really fit [and lean] woman only using 10 lb dumbells? I will answer that for you, and the answer is no. For muscle to show up [to any extent], you need to lose fat. For you to lose fat, you need to burn calories. Lifting heavier weights burns exponentially more calories than lifting light weights. You don't believe me? Try an exercise with light weights and see how much you sweat and lose your breath. Repeat with the heavier weight. My philosophy will win every time.
My challenge to you: take an exercise you have done multiple times. Decrease reps [12 to 8 for example], and increase weight to a point where completing the last several reps of the set is difficult. It is better to get in 6 heavy reps than 10 light reps. You will start to love the feeling of actually lifting weights, not just getting through your sets with ease.
Lifting can be very empowering for women when they start to move around some serious weight. My goal? To know I can beat up anyone that gets in my way. [would I actually fight? no, but knowledge is power].
U2: WINNING, Duh!
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