The fitness project 2018 – Week 6 guideline
This week’s guideline is a straight call from the heart – exercise. You know you should be doing it but you are still looking for a good time. Good time aa gaya.
There isn’t a person on earth who doesn’t want to lose weight. But to lose weight you have to gain weight – i.e lean body weight – the weight of your bones and muscles. Most of us lose between 2- 4 kgs of muscles every 10 years. In women, especially after 30, we lose muscle from our thighs and gain intramuscular fat at a fast pace.
This continuous and progressive loss of muscles and bone density can be reversed with exercise. Not just exercise actually, but a structured exercise. One that includes strength (weight) training and follows some basic principles of exercise science.
And this is our guideline for week 6 – Start with atleast one session of strength training every week.
Here are some of the benefits from just one session of strength training a week –
• Prevents Diabetes and if you already have it, has the potential to get you on lowered dosages if not totally off medicines.
• Regulates period cycle and leads to pain free periods. Make conception easy if you want a baby.
• Reduces arthritic pain and uric acid.
• Reduces Blood pressure and resting heart rate.
• Improves functioning of the brain.
• Increases gait speed (can walk faster).
• Reduces depressive thoughts and improves sleep.
All of us talk about how we gain weight post 30, but we are losing muscle, so then what weight are we gaining? That of fat. But you cannot measure fatness on the weighing scale. So get off the weighing scale and get under a squat rack.
Notes on strength/ weight training –
1. If you have never weight trained before –
Start now. Schedule a meeting with an expert trainer at a local gym and begin with once a week routine. You can also use the beginner’s routine from ‘Don’t lose out, workout.’
You must especially start if you already have insulin resistance, are very obese, have a heart condition, bone loss or diabetes. That much more important for older adults (men and women).
2. If you are already training but are not regular –
Get regular and dedicate at least 2 times a week to strength training. This is especially crucial for all those who have PCOD, breakouts, menopausal or have thyroid. Focus on bringing in progressive overload into your workouts. Read more about it in the ‘Strength training’ chapter of ‘Don’t lose out, workout’ and follow the intermediate routine.
3. If you are training 3 or more days a week –
Shabash! Drop your reps to 5-8 and focus on the intensity or the actual weight you subject your muscles to (advanced routine from ‘Don’t lose out, work out’). The biggest gains of strength training come from the load bearing that you train your muscles to do.
Over the next week, i will release facts about exercise science which will help you build a more resilient and solid workout plan.
Week 5 tracking form, here – https://goo.gl/forms/AAotVoL7QckAYD7I3
‘Dont lose out, workout’ can be downloaded free if you have Kindle unlimited, here – https://goo.gl/EKT5Ve
#RDfitnessproject2018 #Uncomplicatefitness
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