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