Hey, lovers. It’s Aubrey Leigh from ALG Uninterrupted.
I’m lucky enough to get to take over Nina’s blog today. Recently Nina did this awesome post that I loved on clean eating. Check it out here. It inspired me to do a similar break-it-down sort of post for y’all today on weight lifting.
Listen up, ladies. YOU MUST LIFT ALL THE THINGS. The days of doing hours of cardio and starving yourself are over.
I mean, you can do that, but you’re going to get a very specific result. And it’s going to be a “skinny fat.”
Let’s go ahead and get this out of the way. There are two primary reasons women don’t lift weights:
1. They think it will bulk them up.
2. They think it is the exclusive province of men.
I’m hear to tell you that neither is the case. Take it from me, my body is the leanest it has ever been at 175 lbs. (which I have been several times in my crazy yo-yo life), because I lift weights.
Left is 192. Right is 175.
And the bros of the world do not have a lock on lifting. I guarantee if you start now, you’ll find more and more women that swear by it. I can’t ever remember being this satisfied with how I look at this weight. Don’t get me wrong, I still have a ways to go, but my body is so much firmer (read: SMALLER) this time around because I’ve been lifting.
Alright, so let’s assume I’ve convinced you. What do you do? I don’t think you need a personal trainer (although they’re great) or a gym membership (although they’re awesomesauce). Here’s what I’d recommend you do:
Go to a discount store like TJ Maxx, Kohl’s, Marshall’s, etc., and find their fitness section. I say this because, while you can go to Academy Sports or the like, they’re just cheaper at these places! These discount stores will likely have awesome free weights, mats, medicine balls, foam rollers, weight bands, and on and on. Every one I’ve ever been to has a decent selection.
Now, go here to bodybuilding.com and follow the steps to get a FREE fitness plan that will include all the details you need. I love this website. It has examples of how to do ALL the things. Good form is key to avoiding injury. I also really love shape.com. It has tons and tons of free information. Also, WebMD has a great Exercise and Fitness Center here. There is literally endless free information online about how to get started. Just make sure you use a reputable and somewhat scholarly source.
So, if you do have a gym membership like me, and you’re just starting out, I recommend you start with the machines. The weight machines have instructions on them. In the rare case they don’t, ask one of the idle gym attendants who are normally standing around texting their boos or folding towels how to work the machines. In the past, I’ve had a personal trainer. She did teach me some good basics, but 9 times out of 10, the instructions on are on the machine. Plop down and read them.
Here’s what I started with:
As you can see, I didn’t even know what everything was called. I just made up things in my notes to remind myself of what exercise I did.
And here’s what I did last time I lifted:
I aim to either increase reps or increase weight (but not both), each time I go. And each time I go, I get more and more confident in my form and my ability. And each time I go, I build more muscle mass which is burning calories for me when I sleep.
And if all that doesn’t convince you. Here.
Do it because Marilyn did.