Boosting Metabolism: A Long Kept Secret

So many people, especially women, are intimidated by weight lifting and strength training because all they picture is a juicehead from Jersey Shore ..I'm here to clear that disturbing memory from your mind. With weight training you will run faster, have more strength, have stronger bones and look and feel amazing!

The one mistake that most people, even some men make is that they only do cardio at the gym thinking that it's the only way to lose weight.
Wrong.
I learned this the hard way last year when I had a higher than average body fat % even though I always ran or did cardio..and I was told that the main reason for this was because I was not doing any resistance training at the time. I still cried on the inside but definitely took note of the advice.

Did you know that weight lifting is the only way to boost your metabolism?

Gaining muscle = major fat burn. Doing a combination of cardio exercises and weight training is key to your health and fitness..and if you do this along with a healthy, clean diet you will see results even faster.
Ladies-you won't get bulky! It's nearly impossible since we don't have nearly as much testosterone as guys do. Sure there will be a little bit of a transition phase where you feel like you're not losing fat as quickly as you are gaining muscle, but it passes really quickly if you keep up your fitness regimen and keep off the sugar and junk! I've been doing regular strength training for a year now and I feel amazing and finally on my way to becoming truly "in shape." 

A simple routine to follow:

(All start with a warm up jog and end with a cool down walk and stretch)

Sunday:  Legs: calves, thighs, glutes, hamstrings + 20 minutes cardio

Monday: Cardio, abs

Tuesday:  Arms: shoulders, biceps, triceps, + 20 minutes cardio

Wednesday: Cardio

Thursday: Upper & lower back, chest + 20 minutes cardio

Friday: Cardio, abs 

Saturday: Rest day or yoga 

• Don't neglect working out any muscles
• Let each muscle group rest and recover before working it out again in the same week. You will be sore the first few times but it's a good thing and you'll be even stronger as a result
• Always stretch well at the end of the workout, it will help to relieve soreness
• Start off light but always challenge yourself so that by the 7th repetition you are slightly struggling, and build up from there. For beginners try two sets of 15 repetitions of the same move, then build up to three sets of 10. 
• Try out the machines at the gym before going to free weights as they are safer for beginners
• Don't be shy or embarrassed to try it! People at the gym rarely care what other people are doing so be confident. Or go in a quiet, unoccupied area and do your thing or just buy some weights and do it at home in your pjs which is the best thing ever
• Try push ups, pull ups, lunges, squats, etc that can be done without weights and are really effective as you use your own body weight 

There are hundreds of youtube videos/channels with step by step instructions on how to target major muscles. Some of my favorites: 

Tone It Up

Amanda Russell

How Cast

BeFit

Sarah Fit

Thanks for reading, have a great workout! 

Which part of your body would you like to tone the most?