Why You Should Lift (Heavy) Weights

Once I got close to my goal weight I started to notice how I felt better, but I had some hanging skin that wasn't attractive. Why go to all that trouble losing weight if I'm just going to look flabby at the end? With the help of Jillian Michaels 30-Day Shred I lost several inches and it made a huge difference. Here's my before and after pic from that (from August 2012):

My weight didn't really change but I lost 12 inches overall! (and look at the boob lift it gave me! No surgery required!)  I went on to do Jillian's other DVD, Ripped in 30 four times over a 6 month period and I was determined to tone up. It still wasn't enough though. 

I started lifting weights at the gym and I was always told not to lift too heavy or I would look like a dude. I fully believed that and it took research and advice from a few buff ladies to see that heavy lifting is where it's at. Women don't bulk up the way men do. We don't have the testosterone that men have, so it just isn't going to happen. 

Here are some reasons why you should lift heavy:

1. You may have been told that cardio is the ultimate fat burner, but that effect stops as soon as you stop. Build more muscle and you'll keep your body burning fat all day long. 

2. You'll look more defined. Let's face it, who doesn't want sexy shoulders and arms?! 

3. You'll build strength faster with heavier weights. Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. 

4. You'll lose belly fat. Studies have shown that women who lift heavy weight lose more intra-abdominal fat (deep belly fat) than those who just did cardio. Losing that deep belly fat not only helps you look hot in a swimsuit but it reduces your risk of diabetes and cancer. 

5. You'll feel empowered and who doesn't like feeling like a badass? Lifting weights is great for your self-esteem. 

6. Lifting weights will improve your performance in other areas, such as running or walking. By lifting weights, you are strengthening the muscles around your joints which can prevent injury and just make you better in general. 

If you don't belong to a gym (or even if you do) and you want some exercise moves to try, check out the Nike+ Training app. You can pick which muscle you want to work and get several exercises to try. 

I will post a new before and after pic at the end of summer. I've only been lifting heavy for a couple of months, so I'm still a work in progress. :)

Making Time for a Healthy Lifestyle

When I was overweight I used the time excuse more than anything else. I worked and I felt like if I wasn't at work, I should be home with my kids. It's such a delicate balance to make time for yourself and also not feel guilty thinking about other things you should be doing. 

As I started losing weight, I started seeing things differently. My kids aren't going to remember that there were dishes in the sink or laundry on my bed that needed folded. They will remember that their mom was healthy and had energy to play with them. They'll look back at pictures and see a smiling happy mother who felt fulfilled because she took time to live a healthy lifestyle. I'm setting a good example for them and I hope it stays with them through adulthood. So I will leave the dishes for later after the kids' bedtime and head out for a long walk with my daughter. The laundry can wait because my son wants to play ball. 

Making time to work out is by far the biggest challenge. If you can find at least 30 minutes of your day to squeeze in a workout, you will see results. That's why I love the Jillian Michaels DVDs. I can do them with my kids in the room with me and sometimes they join in and do the moves with me. :) I go for runs whenever I can fit it in, usually later in the evening while my husband takes care of the kids' bath time. If you make it a priority, you will find time. If it's not a priority, you will just make excuses. 

When it comes to food, a lot of people turn to fast food or junk because it's convenient and fast. I was in that rut for years. I finally learned the value of food prep. Pick a day that is your least busiest day when you can set aside an hour or two to prep your healthy food for the week. Cut up fruits and veggies and put them in baggies or containers so when you go to grab a snack you will have something healthy to grab on the run. I make yogurt parfaits for the whole week so all we have to do is add granola. 

As for dinners, I try to keep it as simple as possible yet I have to make sure it's tasty or my family won't eat it. I've learned the value of seasonings and oils. I will take the protein (chicken, fish, thinly sliced pork chops, etc.) and put it in a container after I rub it with a little grapeseed oil and seasonings such as garlic & herb, lemon pepper, lemon rosemary or chipotle lime. If you have good seasonings, even the most basic chicken breasts can taste awesome.  I will soon be a rep for Wildtree, a company that sells natural and organic seasonings and oils and lots of other things too. I am a believer in their products and I love that they don't have chemicals or MSG. So I prep the meat the day before and let it marinate all day before I cook it. I serve it with a starch like sweet potatoes, brown rice or whole wheat pasta and also add in a veggie that my kids will eat like fresh green beans, corn, zucchini or broccoli. None of this is super time consuming, so it's not hard to prepare a healthy meal each night. 

My Wildtree cabinet

The bottom line is there is nothing more valuable than your health. If you take care of yourself now you will add years to your life and make your quality of life better. And who doesn't want to live a better life?!