Welcome to another Tipness Tuesday! I haven’t done one of these for a while and felt like I should pick up Fitness Tip Tuesdays again since I really loved doing them!
Fitness and nutrition go hand in hand. In order to transform your body and your lifestyle, you can’t just be “good at” one. I focus on healthy plant based recipes the majority of the time, but I’m also a huge gym rat and love hitting those weights and getting an awesome workout in not matter what the circumstance is.
I have a lot of knowledge in weight training, and high intensity workouts. The awesome part is, when you eat a plant based diet filled with the correct nutrition, you can see results that you word so hard for so much faster! Overall, find the best workouts for you and make sure you get moving for at least 30 minutes a day.
Check out some workouts on this page: Fit Earthling Workouts
Information and ideas from this post comes from SHAPE, a women’s fitness site with some awesome articles.
Lift Heavy Weights!
Today we talk about the heavy weights. I have some awesome news for you! You don’t have to spend hours on the cardio machines to shed fat and become lean and toned. What you should be doing instead is lifting more weights. Here are 6 reasons why lifting heavier is awesome for your body and your health.
1. You’ll Burn More Calories
Even though you may burn more calories in your 45 minute cardio class compared lifting weights for 45 minutes, studies show that you actually burn more calories all day long on a day that you lift weights! The interesting part of this study is that the heavier you lift, the more calories you burn throughout the day. The conclusion of the study is that if you lift heavy (8 reps per set) you burn more calories during the day than someone who lifted for endurance (15 reps per set).
2. You’ll Look More Defined
Lifting heavier give women the potential to become more defined. If you are looking for that lean and toned body, than lifting heavier weights is your answer! If you want to have an awesome body, don’t be afraid to throw around the heavy weights girl!
3. You’ll Build Strength Faster
Building strength is directly correlated to how much weight your lift. If you want to build your strength (my goal is to be able to do 10 free hanging pull ups in a row!) then you HAVE to lift heavier. Try some compound movements (workouts that use more than one muscle group) like squats, deadlifts, bent-over rows and shoulder press to increase your strength.
4. You’ll Shred More Fat
Everyone carries their fat differently in different places and you can’t actually target areas to lose fat while working out. What you can do is let is happen naturally and lifting heavy weights is the best way to shred more fat during a single day. Why? Remember easier when I told you that you can burn more calories in one day by lifting heavier weights? Well unused energy (or calories) is stored as fat, so if you are burning more calories, you are also burning more fat. YAY!
5. You’ll Prevent Injuries
When you are feeling aches and pains in your joints it means that the muscles surrounding that area are weaker than what you are asking them to do. For example if you hit the pavement with a morning run and find that your knees are sore later, try strengthening the muscles surrounding your knees with squats and walking lunges. They key to strengthening for injury prevention is keeping good form while still pushing some weight.
6. You’ll Feel Empowered
Lastly, when you are tossing around some heavy iron, you are going to feel something else that’s amazing! You will start to feel a higher self esteem and more confidence. If first you may feel a little silly in the gym if you don’t know what you’re doing, but once you have had a few weeks to get familiar with the weight section, you’ll start to feel like a badass! It’s a fact that women who lift weights have more confidence than women who don’t lift weights. LIFT MORE WEIGHTS LADIES! 🙂
With all of that being said, you should always be varying your workouts. Example: Don’t lift heavy ALL the time and don’t lift for endurance ALL the time. Mix it up, because there’s this thing called muscle memory that will play a factor in “how good of a workout you get.”
Check out my 4 week fitness challenge that is included in the freebie library! If you don’t have the password yet, sign up below and download the Challenge Pack! Included is 4 weeks of muscle building workouts along with plant based nutrition tips to fuel your day!
Get the 4 Weet Fitness Challenge Pack FREE! Sign up below or visit the Freebie Library