How to Get Started in Weight Training...

If you have never tried weight training before it can all seem a bit daunting.  There are so many exercises to choose from, how do you know what to do and how many reps and what weight should you use.    So here are a few tips to get you started.

Firstly plan a routine.   Check out some exercises in a magazine, DVD or online before you head into the weights section.  If you know which exercises you are going to do before you arrive you will definitely feel more confident.  There are so many resources available these days that you will be able to find lots of exercises that will interest you.  Start with the parts of your body you want to improve on the most and then add in other exercises so that you are working your entire body.  Just be mindful not to choose anything too difficult, and if you are unsure of the correct technique ask for some help.

This brings us nicely onto my second point which is just that.  To ask someone who regularly does weight training for some advice.  I’m sure we all have a friend who trains regularly and will be able to offer some key tips.  If not, ask one of the staff at your local gym, or befriend a regular.  People will be more than happy to help you out.  Alternatively book a few sessions with a personal trainer, they will be able to discuss with you your goals and the best exercises in order to achieve them.

Okay, so you have a plan, what next?  Simply get out there and do it.  Trust me; it is only scary the first time.  Once you have lifted that first weight, you will be wondering what you were so worried about. 

You could always ho with a friend if you are feeling self-conscious; just make sure that you spend more time working than chatting. 

So, how much weight should you use? Honestly, it will take a bit of trial and error to start with.  When you are starting out you should be aiming to perform 3 lots of 12 repetitions.  The last 3 or 4 of each set should be pretty difficult.  You want it to feel like a challenge.  If you are not getting tired then you will not get any stronger and will not see the benefit.  Start light for your first time and see how it feels.  If it is easy then try a heavier weight until you find a weight that feels right.  Take a 30 second break in between each set of 12.  If for example, you find that you can only perform 2 sets of 12 and one set of 6 then that’s great!  Next time you perform the exercise try and get to 7 then 8 on that third set.  That’s how you’ll see your improvement.  If you can do 3 sets of 12 with no problem then it’s time to take the weight up, don’t be afraid of lifting heavy weights.  You will be amazed at how quickly your body adapts.

If you really can’t stand the thought of doing weights in the gym, then try some body weight exercises at home.  Squats, Push Ups, Lunges, Triceps dips are all equally as effective and you can do them at home without any equipment.  Another option is to hit a toning class at the gym such as circuits or yoga.

Just give it a go; it will be a lot of fun.  Find something you enjoy and go for it!!

I’d love to hear how you get on, or, if you are already training, do you have any other tips for people who are just starting out?  

Avoid the Christmas Bulge this Silly Season.

Planning is by far your most important weight loss tool this festive season.  Get your calendar out and look at all the events you have planned.  Schedule in your workouts and plan your meals ahead of time.  Perhaps you can get the menus ahead of time and choose a healthy option.  Have a plan for the silly season and stick to it. 

Of course there are those spontaneous events that you can’t avoid so see if you can have an action plan for these in advance.  Set a few ground rules and do your best.  Everyone wants to enjoy the season and celebrate, but it’s up to you to determine how important your long-term goals are, and if having that ice cream is really going to be worth it. 

Carve out some time for yourself.  Often we feel like we can’t say no at this time of year and end up with far too much on our plate.  We often spend so much time running around after everyone else that it leads to burn out. Turn down a few of the events that you don’t particularly want to go to and find some time to spend on yourself.  Book a massage or a haircut and enjoy the pamper time.  Our mental health is equally as important as our physical health and having too much stress is not going to end in a happy Christmas.  

Keep a few snacks and a water bottle in your bag at all times and your gym kit in the car.  Be prepared to top up your health at all times.  You might find a spare half an hour here or there where you can go for a walk, or head to the gym.  Make sure you are ready so you can jump right in.  By keeping healthy snacks handy at all times, you won’t be tempted to have another Christmas cookie or to stop by the drive through while you do your Christmas shopping.  Top up with water regularly especially in the heat.  Dehydration is often mistaken for hunger so have a drink before you reach for the snacks.

Finally remember to treat yourself and enjoy the festivities.  Just because you are being kind to your body and striving towards a healthier lifestyle, doesn’t mean you have to miss out completely.  Aim for moderation this Christmas and do your best.  If you have a massive blow out and eat an entire Christmas cake, don’t beat yourself up, or give up completely. Just shrug it off and start again.  You can do this, and you deserve to have the body of your dreams.  Enjoy the energy you have from living a healthy lifestyle and be proud of your achievements.

Happy Christmas

El  x