3.19.2013

Weight Training FAQ

Are y’all sick of sweating all over every piece of cardio equipment at the gym and not getting any results on the scale?
Did you know that if you add in just 2 weight training sessions a week you can lose 3% body fat in less than 3 months???
Are you lifting those weights yet? Are you freaking sick of me talking about it??
Haha. I’m on a mission to rid y’all of your fear and get you lifting HEAVY!

Facts:

  •          Each muscle burns on average 50 calories a day
  •          Fat burns 8.
  •          Cardio burns more in the moment, but lifting keeps the burn going for up to 36                hours later.
  •          Adding muscle WILL raise your metabolism.
  •          The heavier you go the more you burn later {even with less reps!!}
  •     Losing muscle instead of fat when you lose weight can cause you to plateau


1.   How heavy should you go?
 You should be able to complete 3 sets of 12 without compromising your form, yet the last set should be TOUGH.  Like you couldn’t do 13 if someone paid you to.



2.   How often should you lift?
3x a week. I do more, but I also add in different things to my workouts like classes and soccer. Even if I’m sore I power through and usually working out is 
the only way to combat soreness!


These padded grips are awesome! Totally recommend them if you are using weights!

3.   What if I’m still trying to drop a lot of weight?
 This is perfect for you. You are lucky enough to have someone who has been there and done that {me!} tell you that you don’t need to kill yourself running 30 miles a week or spending an hour a day on the boring treadmill. You will not only look better, but your body shape will improve. Carido only will help you drop pounds, but can also cause you to lose muscle which can in turn cause you to plateau with your weight loss.

4.   Do I still need cardio?
 Yes!! Just like a well balanced meal you need a balanced workout. How often depends on how hard you go. The higher the intensity the less you need, maybe 3 sessions a week. For less intensity you are going to have to do more 4 or 5 times a week. Your best bet is to alternate cardio with high bursts of intensity. 
Figure out your Target Heart Rate 206.9-(.67 x age)
Work between 55% of that number for the low end of your cardio and 75% of that for the high intensity bursts


We love to do our own spin class because your heart rate goes up and down several times, mine is at 150 on the low end and 170 on the high.

5.   Doesn’t weight training cause you to gain weight?
No, your muscles can retain some water like stuff in the beginning, but you won't gain weight, the scale may not show losses but your clothes will.
 Does muscle weigh more than fat? Yes and No, I think everyone knows that a pound is a pound no matter what the object is. So a pound of fat weighs the exact same as a pound of muscle, BUT if you grab a handful of fat and a handful of muscle, the muscle is going to weigh more.
It all depends on your perspective.
Muscles make your jeans fit better, that’s all I care about.


Say good bye to the pigtails, I'm chopping it off today! 


Love,
SkinnyMeg

34 comments:

  1. That's it! I must start doing more strength training!!!! I have hit a plateau and all this half marathon training has made lifting not as a priority! WRONG, thanks for the motivation Meg! What happened to your body pumping class, I haven't heard you mention it in a while?

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  2. Ha reason #263 why I love you girl!!! Tight and tone is where it's at! Keep preaching!!

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  3. Thanks for this!! I have friends that are so afraid to touch a heavy weight. They're afraid they'll look like a body builder. It's frustrating trying to explain it at times!!

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  4. Love this post so much I just shared this on facebook. After I am done with these diet bets I signed up for, I'm tossing the scale and focusing on exercise!

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  5. Im too scared to go into the weight section at my gym! Too many meat heads. I feel all sorts of insecure.

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  6. You are one tough chick! Thanks for the weight info, new to it, but LOVING it! Can't wait to see the new 'do...I have an appt tomorrow night and need some inspiration-time for a change!

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  7. Great stuff today - good solid info! My favorite - grabbing a piece of muscle vs a piece of fat, haha.

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  8. You should totally record a spin workout!! They don't offer them where I live, but we have spin bikes at the gym I just kinda don't know exactly what to do with them lol.

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  9. Thank you for posting this and getting the word out! I cringe every time I hear a woman claim she doesn't lift weights because she doesn't want to look like a man. The benefits are amazing and the proof is in the pudding! (aka your pictures) I toned up and looked so much better in clothes when I was regularly lifting weights last year, which I need to get back on pronto. Great post!

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  10. GREAT tips! I had a personal trainer prior to having kids and he said that same thing. Well balanced with a 70/30 mix of weights and cardio. Can't wait to see your hair!!

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  11. Thank you for this! I am trying to incorporate weights a couple times a week, it is kind of intimidating though, I will be honest!! Thanks so much for posting your workouts! I want your arms!! I loved your muffin top workout!!

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  12. I just started following your blog and I love you! I love how honest and open you are. You inspire me!

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  13. I can't wait to see your haircut!!! :)

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  14. Just recently found your blog and have spent hours reading previous posts. I think you're awesome and have gained a lot of inspiration from you! Thanks for putting your story out there!

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  15. Thank you for always posting things about working out. It is awesome!!

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  16. Loved this post - I NEED to add strength training to my routine - thanks for the reminder!:D

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  17. LOVE this!!! So glad you are spreading the news about lifting. I have lifted weights off and on for a few years, but in the past month, I started going heavier and reducing reps. My body has changed so much in the past month! It is not an exaggeration to say I had results in weeks. I went from really not excited for bathing suit season, to feeling like I actually look presentable in a bikini. I know with a few more months of work, I will feel confident in a bikini again for the first time since having kids. I keep checking myself (and my muscles) out in the mirror and thinking I look hot!!! haha! Thank you for spreading the word, and I hope lots more women will take it to heart and see their bodies transform.

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  18. Love you for this one! I so needed it. Ran my ass off on the treadmill all week...3 miles a day (alot for a beginner!) And gained .6! So pissed and frustrated that since that weigh in Saturday I've just been half assing my food choices and workouts...was doubting myself and the process. Think I'll go pick up a heavy kettlebell today! Been thinking of giving that a try anyways. Thanks!!!

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  19. Great post! Thanks for the information.
    DONT CUT YOUR HAIR!!! LOL

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  20. Loved this! I keep telling my boyfriend to do weights but he just want to drop pounds by doing cardio. I told him if he wants to drop weight it needs to be both. I've been doing both for 2 months and have lost 20 pounds!

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  21. Hi Meg! I love this post! I just got back into going to the gym!! Do you consider Body Pump as weight lifting?

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  22. Looking forward to seeing the new do! (Regardless of what Oliver says) ;)

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  23. Great post...but but but but...NO NO NO NO to the piggy tails!!! You are leaving me alone in the world of rockin the pigtails as old ladies!!! {LOL} Just kidding...can't wait to see the new do!!

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  24. Can't wait to see your cute new hair.

    Am digging the Gripads. Need something as my hands are getting calloused!

    http://jennycollier.com

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  25. Love strength training!! Best part about it and I always feel it the next day.And you do notice in your clothes if not on the scales!

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  26. This was good for me to read today. I've been killing the cardio because I need to drop about 30 pounds, but not seeing the results I want, at all! My main problem is my diet, I'm addicted to sugar and I mess up my good days way too ofter by binging (my choice of the week, jelly beans, curse that bunny). I was doing circuit training but stopped to focus on more cardio, today I did an hour on the eliptical, an hour on the treadmill and a 1/2 hour on the bike. Perhaps lifting is where I need to focus some time. I really need help getting on a good diet plan. I do so well until night, or bad news, or I'm bored, or pms...all excuses and I'm sick of it. I just want to fit into my clothes for summer. You are an inspiration.

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  27. First of all, I love your blog, but I've never commented before! I love to lift weights, but I only take BodyPump classes two or three times a week. I know you take those too. So how do you mix BP with weightlifting in the gym? And do you think there are benefits of one over the other? I've definitely seen improvements from BodyPump, but I'm ready to step it up a notch!

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  28. Thanks for the great info!! I will be putting it to use!

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  29. I love this! I'm prego now but can't wait to start lifting heavy after this baby is born! My gym offers pt sessions for a super good deal so I plan to use one of them and let them know I want to hit it heavy and go from there! Thank you for posting this I lost weight through running and counting calories before I got pregnant but I think if I lifted it would have helped a ton! I love all of your pics!!

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  30. Love this! I've been focusing more on weights these days also. I always complained to my husband how frustrating it was to watch these meat heads come into the gym & not do any cardio & eat whatever the hell they want & not gain an ounce when I'm sweating my ass off on the elliptical & gain weight just looking at food! It's because muscles burn more calories!!

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  31. I've just started some pretty intense cardio (well intense for me, haha) and I'm a little intimidated by the whole weight thang. Your post gave me more info though, so THANK YOU :)

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  32. I'm very thankful that I found your blog when I did! I don't go to a gym, but I have weights, and a step and pushups are free. I'm trying to lose weight, but it takes my body FOREVER to show poundage and I get depressed and eat a pound of m&ms. I had my husband hide my scale and I'm squatting it it out instead.

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  33. so my question is this:
    you've said to eat within 30 minutes of finishing a workout right? So I have this energy bar...that's supposed to give me energy for the workout, right? Do I eat that before a workout AND eat something after the workout?

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  34. i love love love lifting; i could lift all day but i hate cardio! i do it anyway (every other day) because i know i have to but i wish i could lift every day :)

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