Females: Get Off the Elliptical, and Pick Up The Weights!

I see too many women come in to the gym and jump on the elliptical, treadmill, or bike for 30 minutes and think that they are doing themselves a favor…OR they think that by using the elliptical with the moving arms, then they will get “toned”. Sound familiar?

We find ourselves in these routines, day in and day out. Sometimes it’s nice to get into a routine. It helps you hold yourself accountable, and you feel like if you don’t go for that 5 mile run, your missing something from your day (I was definitely that person before).

However, we need to change it up once in a while. Our bodies get used to our workouts. So when you start feeling that you are going through the motions, your body does too. For example, say you run 5 miles every day. You have a turkey club for lunch and then you go for your run. Typically, after you eat, your body metabolizes the food. Your body catches on and says, “You know what, I am not going to burn this turkey club right now. I am going wait until you go for a run, and then I will work it off.” So you think that you’re getting a good workout, but your body has adjusted to your lifestyle and is not burning anything extra.

The solution: Throw your body a curve ball! Spice up your workout! Put some weights in there!

Weight Training
Not many women find satisfaction in weight training. Whether they think that they will “bulk up” or ” get bigger”, there is always an excuse to skip the weights. However, weight training will make you lose fat and gain lean muscle. The number may not show on the scale, but that it because you are turning fat into muscle. You will feel stronger, more fit, and radiate a new confidence that you didn’t have going on the treadmill 4x a week for 5 miles.

Weight training can also be a cardiovascular workout. Again, you do NOT need to be on the elliptical for 45 minutes to get a “feel good” workout. Circuit training is a great way to get your cardio work and weight training in!   Try this 30 minute workout instead of hopping on a machine:

DB Reverse Lunges (3x10each)

Pushups (3x 6:1 ladder)

DB Row  (3×10)

————————

KB Dead Lift (3×12)

Chest Press (3×8)

TRX Row (3×10)

——————–

Bosu Hold (2x 1:00)

Mountain Climbers (2x 20)

Lateral/Backward/Forward Walks with Bands (2×20)

Keep moving during this workout and give yourself minimal rest so you can keep your heart rate up! Go for the higher reps to build that muscular endurance. Don’t just count your reps, make your reps count!

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EVERY FEMALE SHOULD READ THIS ARTICLE:

Neghar Fonooni on Females and Weight Training:Strong is Sexy

Remember “A strong outside, strengthens the inside.” Strong is the new skinny!

Enjoy Ladies!

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About trainwickedhard

About Me: My name is Ana Tocco. I am a recent graduate of the University of Massachusetts-Amherst. I graduated with a B.S. in Kinesiology and walked on to the Womens' Rowing team where I dedicated three years to my athletic career. We were a successful crew winning A-10 Championship, Dad Vail Regatta, and US Rowing Collegiate Championship races. Before college, I played soccer and basketball and I still have the passion of team sports. I completed my internships at BNS Sports Science in Salem, MA and Athletic Evolution in Woburn ,MA. I was a Personal Trainer at FitCorp and currently am a Strength Coach/ Personal Trainer at Boyle's Strength and Conditioning Facility. I am RKC(Russian Kettlebell Challenge) Certified, a Functional Movement Specialist (FMS), and have my NSCAA Level IV Soccer Coaching Diploma and am a goalkeeper coach for Arlington High, Arlington, MA. If you are interested in working together to meet your fitness goals contact me at toccoana@gmail.com. My specialties include: Kettlebell Training, Strength and Conditioning, Functional Training, Circuit Training, Weight Loss, and Muscular Endurance Training.
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One Response to Females: Get Off the Elliptical, and Pick Up The Weights!

  1. Joe Rogers says:

    Great blog, I think your in a similar position to me. I am in the UK working toward our verision of CSCS, I also have a blog you should check it out sometime. I like your posts. Some good ideas and very well written, keep it up! 🙂

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