Should I Up My Strength Training

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lifting book coverI missed my Tuesday session with my trainer due to a nasty ear infection and stomach bug. Thankfully I bounced back for today’s session.

I’m tired as hell, but feel great. How does that work?

It really is amazing how I feel after each session. Yes I’m drenched in sweat. My legs feel wobbly. My arms are jello. Yet, I am very relaxed and have an overwhelming desire to go for a long walk. I’ve heard about a runner’s high, perhaps this is something similar.

Right now I’m strength training twice a week and speed walking the other days. But I’m starting to wonder if I should up my strength training. I came across an article in Women’s Health about the value of strength training over cardio. Two stats jumped out at me:

1. Just 21% of women strength train two or more times a week.
2. Two strength training sessions per week can reduce overall body fat by 3 percent in a 10 week span.

The article isn’t about choosing between one or the other. I don’t think I have a choice. I need to do both. It’s about the clear benefits of strength training and encouraging women to take advantage of it. I think women don’t strength train because they fear bulking up too much. Sorry ladies, but we just are not built that way. I promise, you won’t turn into her.

But I’m wondering if my strength training and cardio are out of whack. Right now I’m split 70-30 in favor of cardio. Yes, I do believe that as long as I continue to eat the right foods and exercise, I’ll lose weight. The difference is that with cardio I’ll lose weight, but that can mean fat and muscle. With strength training, I can target my problem areas and lose fat, not muscle.

For the time being, I’ll stick with what I’m currently doing. I’ll re-evaluate around June 1. By that time I should be working again and can see how realistic it is to add another session.

In the meantime, I’ve ordered The New Rules of Lifting for Women. Since I’ve added strength training, I noticed I need to make some adjustments to what I’m eating. I have noticed that my metabolism plunges a few hours after these sessions. Clearly I’m not fueling my body properly. My last couple of sessions, I came home an ate an apple and that seemed to help, but I need to really work in more protein. Problem is, protein is a high point item on Weight Watchers. So I really need to figure out the most bank for the buck without going over my daily points allowance. I’m hopeful that this book can shed some light on the nutrition front.

Adding Strength Training To The Mix

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Image courtesy of artemisphoto/freedigitalphotos.net

Image courtesy of artemisphoto/ freedigitalphotos.net

Yesterday I had my first session with John, my new trainer.

Yep, I’m sore. Tomorrow will be worse. That’s expected.

So this morning I hopped out of bed (yes, hopped), put on my workout clothes and went on a 2.58-mile walk. Not expected.

I feel grrrreat!

I’ve used trainers before and it was always the same. Work me like a dog and for a week I’m in pain. Every single frickin’ session. Lather. Rinse. Repeat.

Not this time. Yea, I’m sore, but I can actually function. Woohoo!

My trainer told me up front that people (especially women) are more likely to quit their trainers because they get destroyed by their sessions. He’s right. I hated that I couldn’t do anything without pain. That includes curling up in a fetal position to feel sorry for myself.

Training became an excuse not to do my normal routines because I need to recover from my sessions. Oh, and injuries always followed. Yikes.

So my new trainer, John, wants to focus on getting form correct (reduces the chance of injuries), do a full muscle workout each session and push me so that I have some soreness, but not to the point where I have an excuse to stop doing anything else.

I really like what he told me – “This is long term. Don’t think about losing weight. The weight training, cardio and diet will help reshape your body.”

I also liked that he took the time to explain what each exercise does, the importance of form for the each lift, pull, squat, and what food adjustments I need to consider now that I’m adding strength training. My past trainers conversations would be along the lines of “Give me one more,” “Hold the position,” and my favorite, “You can do better than that.”

The session was terrific. I was sweaty, felt great and discovered I had muscles in places I didn’t know existed. I go back for more tomorrow.