Tuesday, March 29, 2011

Living Healthy and Strong Challenge #4

Ok are you ready for the next challenge?
First of all, I am sorry about last weeks lack of a challenge--Spring break was a little crazy around here.--I tried to stay true to the first three challenges though. How are you doing? Is anyone still doing this with me? Hope so!

Challenge #4: Weight Train

For years I have been hearing about all the research that boasts AMAZING benefits of weight training for women. It is truly compelling.

Studies have proven that women who add lifting weights to their exercise regimen:

* lose more body fat and keep it off. Did you know that having more muscle actually increases your metabolism--so you are burning more calories even while you sleep! Cool, huh?!

* feel better physically (stronger--can do more and have less injuries,They also suffer less back pain and arthritis) and emotionally (weight training has been shown to fight depression and helps women feel more confident and capable).

* live healthier lives. Weight training decreases a women's risk of osteoporosis, heart disease and diabetes.

And the benefits go on and on! Also I have learned that the weight training will not make you "bulk up" You will develop muscle tone and definition though! Sounds good, huh?!

If you want to read more go here or here.

Will you commit with me to Strength Train at least 2 times a week?

You can start with using your own body as resistance (like push ups and sit ups--look up other simple exercises online). When you are ready pick up some hand weights at Target or Walmart for under $20 to get started, look online for beginners programs or go to the library and check out a book.

I like DVDs and have been using these two recently:

Abs Diet Workout for Women-This was a great place to start. It is a 25 minute workout to do the strength training segment and the abs segment. It is not overwhelming and feels great!

30 Day Shred with Jilian Micheals-This is a great strength training DVD--it is only about 20 minutes too and has three different levels that you can progress thru.

Figure out what works for you....and get lifting!

And for those of you who already do this, we would love to hear about what works for you!


One of my readers told me about an organized challenge (you know with accountability and a prize for the winner:) here. I checked it out and decided to join. It really supports what I am trying to accomplish. If you join too, let me know so we can cheer each other on


Becky said...

I'm currently doing the ChaLean Extreme program from Beachbody.com. I did it after my last baby, and man oh man, it slims you down quick (I'm trying to eat more so that it doesn't come off so fast because my milk will dry up if I lose weight too fast!).
I've heard amazing things about TurboFire also!

Brittany said...

Wow - that sounds great! I just got a gym membership again and I'm planning on starting tomorrow - perfect! I totally agree that weight training is vital for exercise. Cardio is great but you really need to do resistance training too - and it feels so good! :)

Melly said...

Hey there Mel, It's Mel. Conover that is. I stumbled across your blog using mels kitchen cafe. My sister told of it and loved all the great food. I made the french bread one night and noticed it was linked to a diffrent blog....and there you were! It was so fun to see you and all your cute boys! Are you enjoying being out east? You can catch up with our family if you like at comicalconovers.blogspot.com Hope all is well with you and the family. Thanks for sharing all the great ideas I love it!

Mindy Halladay said...

Already on it! I am trying to nix the Relief Society style arms! And, guess what! It is working!

n82 said...

This is great. I try do some weight training along with cardio. I have been using The Firm Slim and Sculpt DVD which has been awesome for me. Doing that 3 times a week and using a stair climber 3 times a week for 30 mins helped me lose 40+ pounds after both my pregnancies!

Listen ladies! There is no need to feel like you need to be in the gym for hours on end! Only 30 mins cardio and a simple dvd like the one I mentioned will help you lost weight.

Can you believe just doing that and not even having to give up desserts can help you lose so much weight?!

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