For the girl who always used to pick up the trusted 7kg hand weights for squat thrusters, I begin to understand what Evolve have been preaching this whole time. Slowly but surely the weights were going up as my body weight was going down. To keep my body guessing, Otaniyien would ensure each day would focus on a different body part: By week three I’d lost almost 3kg in weight and 1kg of fat mass, as well as doubling my leg press weight from 90kg in week one to 180k. Moreover, my measurements weren’t lying either. I later realised these big lifts were key to my training. In the first week, I was introduced to two new exercises the squat and the deadlift. The benefits of weight training for women The first number is the sets and the second is reps. You do all the A exercises together before moving onto B then C. C2 - Med ball slam with walk out: 3 x 15.My head trainer Otaniyien Ekiomado designed a strength training program for me, along with a protein-rich and low(er) carb diet (complete restrictions of food groups are NOT the one). My training routine began with three sessions a week, which after two weeks increased to 4 sessions. My weight training for weight loss routine Read on about how I got on with my weight lifting for women training plan and what I found out about weight lifting for fat loss. In an ideal world, you'd find the right balance between strength training, cardio and NEAT exercise (remaining active throughout the entire day, not just during your workout). This is because muscle tissue burns more calories at rest (when we're not doing anything) than fatty tissue, meaning you'll use more calories to do less. The more muscle tissue we have, the faster our metabolism will work. Why? These are just a few reasons, but read on for more benefits:Ĭardio workouts are also important for our heart and mental health but, crucially, doesn't build or maintain muscle in the way strength training does. Resistance training (or weight lifting) should be a mainstay of your workout routine no matter what your goal is. It's the age-old question – is it really possible to lose body fat by weight lifting. So, it was time to make the unachievable, achievable. Despite working for a health magazine, I was still cloaked with fear at even the sight of a squat rack.Įnter Evolve’s 12-week transformation plan, designed to get you leaner and stronger with minimal cardio and a lot of picking up and putting down heavy stuff – otherwise known as strength training.Įvolve claim to help you make ‘big changes and kick bad habits so you can achieve things that you once thought unachievable’. I know, it’s not exactly radical given the rise in popularity of strength training, but without my trusted cross trainer, the idea of entering the free weights area was terrifying.
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