I Heart My Muscles

May 17, 2009

Hi, Ya’ll!
I hope this email finds you happy and ready to think about…
NOT ONLY how much you love your muscles and what they do for you, BUT ALSO how you can help them work even better for you!

Strength : Weight & Resistance Training

  • Do strength training 2-3 days a week.
  • Be sure there is a day between strength workouts to properly rest the muscles.
  • Include all major muscles groups to keep the body balanced: chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves and abdominals.
  • Use heavy enough weights that you can only do the desired amount of reps.  Folks often make the weights too easy, and this won’t help you much!
  • Use weights that aren’t too heavy that you sacrifice form. You should be lifting and lowering weights slowly.  If you are swinging and using momentum, the weight is too heavy, and you need to bring it down a notch.
  • Spice it up and do different sets and reps to keep those muscles guessing and working for you.  Here are some guidelines:
  • For fat loss: 1-3 sets of 10-12 reps
  • To gain muscle: 3+ sets of 6-8 reps to fatigue.
  • For health and endurance: 1-3 sets of 12-16 reps

Be sure to change your workout every 6 weeks, as your muscles acclimate and need to be challenged in new ways.  Your mind will appreciate it, too!

If you want to do some personal training, let’s set a date!

Happy strengthening!

In peace,

Heather

Leave a Comment

Notify me of followup comments via e-mail. You can also subscribe without commenting.

Previous post:

Next post: