Week 5: Hit the Weights

Tanja Djelevic by Tanja Djelevic | March 21st, 2012 | 8 Comments
topic: Fitness

Weight TrainingIt’s time to hit the weights!

A few days ago, a dear friend of mine called me up with a worried voice. She told me that since she started weight training with her trainer six weeks ago, she was actually feeling bigger and had experienced no significant weight loss. “Am I doing the right thing?” she asked. “Why is this not working?”

That experience of a period of  bloating and weight gain is something I hear from many women I train with, but it’s only temporary! At the beginning of an aggressive resistance program, the muscle fibers break down. That’s one of the reasons why we get sore after a tough strength training workout. As those fibers heal, your muscle build. Another thing that happens is water retention, since the body is in a state of healing. You may feel bloated or bigger for a while, but then with proper hydration, rest and stretching, the muscles slowly heal, the body gets used to the added force and tadaaaaa — results!

The fact is that combined right, and implemented slowly, resistance training for muscle endurance and mass is the MOST effective way to sculpt a lean, healthy body! Building a dense muscle will make your body into a calorie burning machine, and soon you will reap the benefits of both strength and a revved up metabolism.

Week 5 assignment: Get strong

I recommend gradually building up a resistance routine. If you aren’t ready to invest in a lot of equipment, being with exercises that use your own body weight to build up strength, such as push-ups, leg-ups and sit-ups. Yoga is also a great way to add strength training to your existing routine. When you’re ready, add weight training DVDs and resistance equipment.

I promise you’ll love what you get out of strength training. As a new client exclaimed to me the other day, “I cannot believe I waited so long! Not only do I feel like I have endless energy, but my husband sends his love and says thank you!”

Please let me know how it goes and Live Life Loud!

Tanja

Missed a week in our 10-week body/mind makeover program? Get back on track!

Week 1: Get Motivated and Add Exercise

Week 2: Learn to Love Food

Week 3: Make Fitness Fun Again

Week 4: Feel the Love and a Better Body Image

Week 5: Hit the Weights

Week 6: Water, Good for Your Body, Inside and Out

Week 7: Breathe and Reboot

Week 8: Rock Star Intervals

Week 9: The Three T’s!

Week 10: Putting it All Together

Work out with Tanja Djelevic fitness videos on GaiamTV.com!

Comments

  1. I really like this article. I have started an intense training program recently and didn’t experience significant weight loss at first but in the last couple of weeks: WOW! I have never been happier or felt better.
    I love the Cardiofusion workout Tanja has and soon hope to try the balanceball.
    Be blessed.

    Dave

    David Brody | April 30th, 2008 | Comment Permalink
  2. Thank You David!
    I happy that you have found something that works for You and brings a smile to your face….
    Best
    Tanja D

    Tanja | May 5th, 2008 | Comment Permalink
  3. I appreciate this article. I run and do plenty of Yoga but I know I need to do some kind of resistance/strength training for proper muscle tone.

    I don’t want to lift weights and your suggestion about the balance ball is perfect. I have one at home and will start using it again.

    Thank you for the great information. I also had no idea that your body retains water in the process of healing….I hope you can let me use this in my future blog about water.

    Andrea

    Andrea Downes | May 7th, 2008 | Comment Permalink
  4. i think you are great! good tips about water retention!

    patricia | May 14th, 2008 | Comment Permalink
  5. I was wondering how long it takes for the bloating to go away and start seeing results? I have always worked towards a lean but fit and feminine body, yet I don’t think I ever reached the point of great results from weights out of frustration from not slimming down, and I always end up going back to the cardio…

    Andreea | January 12th, 2010 | Comment Permalink
  6. Hi Andrea:)
    I like to talk about training like about everything else-there has to be a balance. In this case, finding a balance between different phases is very important. And trusting that if you do what works for your body, your body will give yo-ie hopefully react-they way it should. After a muscle building phase, with some temporary water retention (which should not last more than how long it takes for the different musclegroups to heal), you should definitely implement a cardio vascular and also aerobic phase, where you are NOT focusing on muscle gain, but rather fat burning and also exercising your heart. You are, as you know, building muscle to gain enough mass so that your body becomes a more effective metabolizing machine since more muscle require more energy to live. In that muscle building phase, right before you begin your fat loss phase-is where YOU have to trust that process. That is the key! I hope this makes sense to you…
    Best
    Tanja D

    Tanja | January 12th, 2010 | Comment Permalink
  7. There is a lot of benefit to cycling your training programs. I cycle mine through 3 – strength training, cardio work, and stretching ie yoga. These routines are cycled over 12 weeks or so. I’m currently working through my ‘cardio cycle’ at the minute and whilst I still lift a little bit of weight and have a couple of yoga sessions per week my primary focus has been on the cardio side of things.

    Andy | July 31st, 2011 | Comment Permalink
  8. Great article most people have just not come to the realization that resistance training is just as effective if not more than aerobic training, aerobic training is excellent but in terms of developing muscle and sculpting your body nothing is better then resistance training. If you really want to burn fat fast and completely transform your body composition nothing will get the job done faster and more efficiently than combining aerobic with resistance training, you will go a long towards completely transforming your body and greatly improving your overall health.

    Don | April 6th, 2012 | Comment Permalink

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