Meet Sarah. We went to high school together. She is a mom of two, hysterically funny, prioritizes fitness and health in her life and has a husband whose idea of a vegetable is a corn dog.
Along with detoxing this week, I am focusing on moving more. I recently asked Sarah to tell me about her workout routine and what she’s been doing every week. This is what she had to tell me:
Weight training is the best! Strength training is important for weight loss and a strong body. Most women know this, but many still avoid weights. Women often shy away from the weight room believing that heavy lifting will result in bulky muscles. But if you want to redefine your body you need to lift heavy weights. Muscles have no impetus to develop unless they are sufficiently challenged. Using very low intensities simply won’t get it done. Not only does adding muscle provide a firmer appearance, but it actually helps increase metabolic rate and as a result reduces body fat.
If you do lift often, work in a good rep range for hypertrophy – 8 to 12 reps. The weight you are using should show evidence of exertion by the 12th rep.
And Women: Don’t worry about bulking up! The vast majority of women don’t have the genetic capacity to add substantial amounts of muscle to their frame.
By working out the upper body – particularly the back and chest muscles — you will actually increase the chance of changing the way your lower body looks and works. You will have better posture, which shapes your overall physique. The caloric burn of incorporating upper-body work with lower-body moves (such as squat-to-shoulder press) will ramp up your metabolism as well, helping to reduce body fat everywhere.
For your cardio workout crank up the intensity to around 80 percent of your maximum heart rate, your body will switch to a higher energy giver – glycogen, the glucose storage in the muscle and liver. You’ll burn more calories in less time. And better yet, your metabolism remains elevated even after you complete the workout. Women tend to use more fat as an energy source while resting and during exercise. A study published in Applied Physiology, Nutrition and Metabolism shows that at higher exercise intensities, women tend to burn more fat when compared to men.
So rather than gliding along on the elliptical, try some power and agility drills such as jump squats, box jumps, or sprinting a short distance, walking, then sprinting.
My routine? I do weights Mon-Wed-Fri and cardio Tue-Thur-Sat, then I STRETCH (YOGA!!) on Sunday. Doing this will totally change your body! (I know not everyone can work out every day, but definitely include those weights!)
I LOVE the book: The Women’s Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier YOU! It has all these different workout routines with PICTURES of every exercise and how you can progress in each one! I am serious, that book changed my workout life! You can buy it on Amazon for around $15. Everyone I have recommended it to has also said the same thing.
Also, after detox week I have a suggestion for you all to try. Every morning before I eat or drink anything, I make a mug of green tea with 2 teaspoons of organic raw apple cider vinegar, (the Bragg brand) and a slice of lemon. I can feel EVERYTHING being refreshed. It is a liver cleanser and an amazing way start to my day. It is a mini daily detox. Try it, let me know what you think.
I hope all of this info helps!
Thank you, Sarah! You rock! I’ve been intentional about working out as much as I can while I detox, but Sarah has reminded me to remember to take on those weight classes every week. I’m a firm believer in heavy weight lifting for women as well. It completely transforms your body like no other workout can. If you want to start at home, Fitness Blender has a range of fantastic workout plans and exercises. Happy lifting!