The Secrets of Success: Don't Skimp on Strength Training
By: Nicole Nichols,
DailySpark Blogger
3/2/2010 6:05 AM
: 134 comments
: 44,948 Views
When we were researching and writing our best-selling book, "The Spark," we discovered 27 secrets of success that thousands of successful SparkPeople members have used to reach their goals, lose weight and keep it off. Some secrets—including these—are too good to keep to yourself. We're sharing our 15 favorite secrets of success on the dailySpark from March 1-15.
Secret #2: Go for strength.
Successful members were twice as likely to do regular strength training. So why does it really make a difference?
Aside from helping build and maintain a strong and healthy body, these members also know that with more muscle, their bodies will regularly burn more calories, even when they're sleeping.
Too often, people focus on cardio (aerobic) exercise for weight loss. Sure, cardio is very important for burning calories and body fat and helping you increase your fitness level. But don't overlook the power of strength training. Why? For one, it really helps you reshape your body and achieve that tight, toned look you're aiming for. When you look better, you'll feel more confident and be more likely to stick with your weight-loss program since you're seeing your body change in a positive way. Strength training also helps you do better at your cardio workouts—and in your everyday life. You'll feel better, look better, and perform better at everything you try as a result, and that is going to lead you to greater successes.
When I was on my own weight-loss journey, strength training was a big part of my workout plans. I lifted weights 5-6 days a week (separating it out to do different body areas each day so that I was resting appropriately). The feeling of building strength, noticing that I was getting stronger (and lifting heavier weights) was really empowering to me. Even if my pant size wasn't dropping, I was still ticking my way up on the weight stack, and that felt like progress to me—something that made me want to stick with it, no matter what the scale said.
Luckily, SparkPeople makes it easy to start a strength-training program. Our free Fitness Tracker can give you a unique program based on the equipment you have available—even if you don't have any weights at home. You can also use the following resources to add strength training to your workout plan.
Secret #2: Go for strength.
Successful members were twice as likely to do regular strength training. So why does it really make a difference?
Aside from helping build and maintain a strong and healthy body, these members also know that with more muscle, their bodies will regularly burn more calories, even when they're sleeping.
Too often, people focus on cardio (aerobic) exercise for weight loss. Sure, cardio is very important for burning calories and body fat and helping you increase your fitness level. But don't overlook the power of strength training. Why? For one, it really helps you reshape your body and achieve that tight, toned look you're aiming for. When you look better, you'll feel more confident and be more likely to stick with your weight-loss program since you're seeing your body change in a positive way. Strength training also helps you do better at your cardio workouts—and in your everyday life. You'll feel better, look better, and perform better at everything you try as a result, and that is going to lead you to greater successes.
When I was on my own weight-loss journey, strength training was a big part of my workout plans. I lifted weights 5-6 days a week (separating it out to do different body areas each day so that I was resting appropriately). The feeling of building strength, noticing that I was getting stronger (and lifting heavier weights) was really empowering to me. Even if my pant size wasn't dropping, I was still ticking my way up on the weight stack, and that felt like progress to me—something that made me want to stick with it, no matter what the scale said.
Luckily, SparkPeople makes it easy to start a strength-training program. Our free Fitness Tracker can give you a unique program based on the equipment you have available—even if you don't have any weights at home. You can also use the following resources to add strength training to your workout plan.
- Workout Generator. This is a fun little tool that helps you find the right workout for you out of hundreds of workouts designed by our certified personal trainers. Give it a shot!
- Reference Guide to Strength Training. This article contains everything you need to know about strength training safely and effectively to reach your goals: how much weight to lift, how many reps and sets to do, how often to rest. If you have a question, the answer is here.
- Our Video Library. We offer more than 40 different workout videos you can follow at home. The vast majority of these are strength-training workouts, and each tells you which muscles you're working along with other safety precautions and tips.
- My "Fit, Firm and Fired Up" Workout DVD. I'd be remiss if I didn't mention the exercise DVD I designed that incorporates all of these secrets of success into one workout plan. It makes strength training a no-brainer with easy to follow workouts and tons of variety. Since each workout is just 10 minutes, it's something you can do no matter how busy you are!
Did you miss a secret? Find all the rest of the series of 15 here (a new one is posted every day through March 15). For all 27 secrets and to learn how to fit them into your life, read "The Spark."
 You will earn 3 SparkPoints |
NEXT ENTRY > Should You Be Planning a Victory Garden?
Comments
Especially for the ladies: Don't feel intimidated about going into the weight room. I was intimidated at first, since I go to a university gym with a bunch of athletic guys, but I went with another female friend, and found out that no one was watching or judging me -- no one was even looking at me. They were all totally focused on their own workouts. Just do it! (It helps if you can go at a less crowded time, but even at more crowded times, no one is staring at you.)
And ladies, don't be afraid to lift heavier weights -- you won't bulk up, I promise (unless you're taking testosterone or steroids). Aim for weights you can lift 8-12 times per set. You'll build muscle more efficiently that way. You won't look bulky -- you'll gain muscle definition and look lean and toned. - 3/15/2010 8:27:30 AM
routines, and muscle groups everyday. This keeps my
muscles guessing. I lift heavy and light and usually use
free weights. I Love the way it makes my body look and feel. - 3/4/2010 4:18:04 PM
I am so SORE, but I know it will go away soon. ;-) - 3/4/2010 3:30:39 PM
I see more muscle definition than I did. It's a little bit hard for me to tell if I've improved though, because I'm just someone who for some reason has a lot of natural definition. Call me blessed! - 3/4/2010 12:25:56 PM
I've changed a lot in a year.
For the first half, I just concentrated on logging my nutrition, and put down walking the dog and the time I spend in the water at work as my cardio.
After7 months, I stopped smoking and gained some of the weight I'd lost.
It was really hard to shift, so I began doing the cardio videos and some of the strength training.
The weight started to shift- slowly. But the inches really dropped.
I joined the Couch to 5K team, and became really grateful for my improved core strength. I can hold myself well whilst I learn to run.
I still have about 5lb to lose, but my waist is smaller than it has been since I was in my teens, and yesterday I actually managed to jog for 20 minutes, and be ok afterwards.
These small steps really work. Everytime I have followed what is suggested on Sparkpages, it has paid dividends. I can't believe the progress I have made.
And, as a bonus, I have made some lovely friends, and really enjoy being part of the Spark Community.
Thanks guys. - 3/4/2010 6:50:07 AM
So, when I started my journey, I did significantly more cardio than strength. I wish I had started strength training sooner. I LOVE having lean muscle !! I still have a lot to learn, but I am thrilled with the results I've received because I strength train. I do have some decent definition. Of course, I make it a point to eat right too. ;)
Today, I do about equal amounts of cardio and strength. I also have been doing yoga. People think yoga is just about becoming more flexible. that's a total misconception. Many many yoga poses require quite a bit of strength as well as muscular stamina. This is something I'd also like to increase i.e. my stamina. That's going to take time. Some of those poses are very challenging.
As far as my body, well people keep telling me I don't look my age. A person can't get enough of those kinds of comments !
- 3/3/2010 12:36:14 PM
My body is sure showing it loves it too!! - 3/3/2010 10:19:46 AM
i do cardio a little bit more then bodypump( a weightlifting class)
and maybe doing some free weights also would
probably help me as well. - 3/3/2010 8:45:58 AM
Even though my scale may not tell me that I am losing weight as fast as I would like, I know it is because I am putting on muscle and my clothes fit SO much better than just diet/cardio would! - 3/3/2010 8:29:12 AM
after i was sent from my therapy, i joined a ymca and began some fitness/strength training. when i began, i nearly fell off an elliptical trainer after 4 minutes and worked up to over 25 minutes and being able to walk a half mile on the walking track. using machines i went from pressing 40 lbs to over 110 lbs. sadly, i fell into the habit of going less and less, even let my y membership lapse for 13 months. in january i joined a new gym (minimal-$20- registration and 1/2 the monthly fee) and so far have gotten up to 15 minutes on the elliptical trainer snd am back up to 80lbs on the chest press.
i joined sparkpeople back in january and am enthusiastic seeing a 8-lb weight loss so far with 3x fitness sessions a week. cardio and strength trainin make sense as part of this program. yayyyyy! - 3/2/2010 11:19:29 PM
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