Women and Weights  (cont'd)

This is why dieting does not solve the problem. In fact, dieting exacerbates the problem by further reducing muscle tissue and metabolic rate. Aerobic activities do little to prevent the deterioration of the musculoskeletal system. If losing muscle is the basic problem then adding muscle should be the logical solution. Good news, studies have shown that both muscle strength and mass can be increased at essentially any age through strength training.  

Lighten the load and go for the burn- NO!  

There is a range of training weight loads, between 70 to 90 percent of maximum resistance, that is productive for developing muscle size and strength. Weight loads below 60% are light and provide less muscle building stimulus.

Women need heavy weights or a weight that is heavy for them. Performing reps with 3 or 5 pound weights is not a sufficient load (weight) to change the muscle. Without changing the muscle or causing hypertrophy you will not get the benefits of weight training.Traditional sets of 15-20 reps with relatively light weights don't sufficiently hit the fast - twitch muscle fibers, which tend to suffer the most with aging. Heavier weights activate more muscles than lighter weights. The greater the density of your muscles, the harder and firmer you will appear. Ladies,  you will not get big and bulky. Women do not have the hormonal makeup to put on large amounts of muscle mass.  This is the hardest obstacle for me, as a trainer, to overcome. I can promise you, you will not get big and bulky. This type of  thinking keeps women from getting any of the benefits of weight training.

Compound multi - joint movements
The Beauty Bootcamp workouts are largely comprised of compound movements. Big compound movements such as the deadlift and the squat are superior to machine, isolation type movements for hardening up your thighs and butt as they allow you to use maximal weight while training a number of muscles groups at the same time. Compound movements also elicit a neurodocrine response, stimulate the central nervous system and strengthen the entire skeletal system by increasing bone density. Accuracy, balance, coordination, flexibility, power and speed are all trained when using compound movements. Compound movements also burn more calories and has a lasting effect on your metabolism.  

I want everyone to get results during Beauty Bootcamp! This is why I encourage everyone to increase their workload and the reason why I  incorporate compound movements. To get results from weight training you must train 70 - 80 % of maximum resistance. I didn't come up with this percentage! This is scientific research. As a matter of fact, 70 - 80% of maximum resistance includes seniors in their 70's and 80's. If you are having trouble increasing your weight because of form, talk to me after class. Their are exercises you can do to strengthen weak spots in the lifts we perform.

Recipe Tip; This is great!  A lot of protein and veggies with very little fat!
Chicken Pot Pie- Slimmed

This is what I cooked last night to eat for lunch Monday and Tuesday

4 Bone in chicken breasts
4 cups chicken broth
2 tablespoons of Olive oil or Pam olive oil spray
2 carrots
1 pack of button mushrooms, quartered
2 ribs of celery
5 pearl onions (even if you don't like to eat these, use them and fish them out after baking,they give a good flavor)
1/4 cup all purpose flour
2 teaspoons of dill
1/2 teaspoon of finely grated lemon zest
fresh ground pepper
3 sheets of phyllo dough (optional)

Boil Chicken in chicken broth (broth should just cover the chicken) 15 minutes.  Remove chicken, cool, shred into large bit size pieces.  Chick may be pink, it's ok, we will cook it more later.  Save broth.
Heat oil or Pam spray.  Add the carrots, mushrooms, celery season with salt and cook about 8 minutes.  Add the onions and cook 1 more minute.  Stir the flour into the vegetables and cook for 1 minute.  Pour in reserved chicken broth and whisk until it comes to a boil.  Reduce and simmer until thick. (you can use a little cornstarch if it doesn't thicken up as much as you like)  Stir in chicken, parsley, dill, lemon zest and pepper.  Remove from heat.  Pour into a oven proof dish.  Layer 3 sheets of phyllo dough and bake until brown.  (it doesn't take long)

Phyllo dough is optional but honestly, 3 sheets is not very much and does not add a lot of extra carbs or fat to the meal.  You can substitute the veggies.  

If you don't have an easy to go lunch prepared, throw a little turkey breast into the crock pot with onions and squash.  Add thyme, salt and pepper.  Cook over night.

Look forward to our workout!

Amy