Trainer Tip – Build Muscle

Here’s a fun fact. If you want to burn calories and torch fat you’re better off hitting the weight room (or carving out a few feet of space in your kid’s room).

Strength training, whether you lift weights, use resistance bands, or your own bodyweight, offers many benefits. Here are just a few:

  • Boosts your metabolic rate by creating muscle, which requires constant fuel (even after you are done exercising, this is called the “afterburn”).
  • Improves physical function (bending, lifting, moving a piece of furniture, or even carrying 10 bags of groceries into the house in one trip).
  • Cranks up insulin sensitivity in muscle cells (allowing the muscles to ‘accept’ the insulin receptors).
  • Increases bone mineral deposits, which creates stronger bones.

If you’re new to strength training, you do not have to go to a gym or spend thousands of dollars to create one in your home. You can start small with bodyweight movements and still reap benefits.

Bodyweight exercises are anything that uses your body as resistance. You’re either pushing your body, pressing your body, lifting. lowering or holding your body in a static position.

This “resistance” stresses the muscle and creates microtears. When these microtears heal, the muscle grows. The heavier the weight, the more stress on the muscle, and the muscle will grow faster than if you use light weights.

Some women have concerns about lifting heavier weights because they do not want to “get bulky” or don’t like that aesthetic. We, females, do not have enough testosterone to achieve the muscle growth that our male counterparts do. If you do want to get big and develop large, defined muscles, you won’t achieve that by hitting the weights a few times a week for 30 minutes.

Ok, back to bodyweight exercises!

I love this Basic Bodyweight Workout.  It has three exercises; squats, pushups, and planks. All three work the large muscle groups and can be modified or “scaled” for beginners very easily.

Need help with form? Brand new to working out? Drop me a message and I’ll get in touch with you to make sure you’re on point!

Now go run!

Keli 🙂

 

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