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Week 5: Hit the Weights

Posted By Tanja Djelevic On March 21, 2012 @ 12:45 pm In Fitness | 8 Comments

Weight Training [1]It’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 [2] with her trainer six weeks ago, she was actually feeling bigger and had experienced no significant weight loss [3]. “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 [4], 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 [5]! 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 [6]. Yoga is also a great way to add strength training to your existing routine [7]. When you’re ready, add weight training DVDs [8] and resistance equipment [9].

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 [10]!


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

Week 1: Get Motivated and Add Exercise [11]

Week 2: Learn to Love Food [12]

Week 3: Make Fitness Fun Again [13]

Week 4: Feel the Love and a Better Body Image [14]

Week 5: Hit the Weights [15]

Week 6: Water, Good for Your Body, Inside and Out [16]

Week 7: Breathe and Reboot [17]

Week 8: Rock Star Intervals [18]

Week 9: The Three T’s! [19]

Week 10: Putting it All Together [20]

Work out with Tanja Djelevic fitness videos [21] on GaiamTV.com!

Article printed from Gaiam Blog: http://blog.gaiam.com

URL to article: http://blog.gaiam.com/week-5-hit-the-weights/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2008/04/Weight-Training.jpg

[2] weight training: http://life.gaiam.com/article/why-women-need-weight-training

[3] weight loss: http://www.gaiamtv.com/category/wellness-center/weight-loss-nutrition?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[4] stretching: http://www.gaiamtv.com/video/daily-stretch?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[5] sculpt a lean, healthy body: http://life.gaiam.com/article/get-lean-muscle-faster-go-slow-and-get-eccentric

[6] push-ups, leg-ups and sit-ups: http://blog.gaiam.com/blog/up-your-strength/

[7] add strength training to your existing routine: http://life.gaiam.com/article/can-yoga-replace-strength-training

[8] weight training DVDs: http://www.gaiam.com/category/fitness-center/fitness-dvds/strength-training.do?SID=WG127SPRTAPEMACS&extcmp=life_prod

[9] resistance equipment: http://www.gaiam.com/category/fitness-center/fitness-gear/strength.do?SID=WG127SPRTAPEMACS&extcmp=life_prod

[10] Live Life Loud: http://www.tanjadjelevic.com/

[11] Week 1: Get Motivated and Add Exercise: http://blog.gaiam.com/blog/10-weeks-to-a-better-body-and-more-energy/

[12] Week 2: Learn to Love Food: http://blog.gaiam.com/blog/week-2-better-body-and-more-energy-challenge/

[13] Week 3: Make Fitness Fun Again: http://blog.gaiam.com/blog/week-3-make-fitness-fun-again/

[14] Week 4: Feel the Love and a Better Body Image: http://blog.gaiam.com/blog/week-4-feel-the-love-and-a-better-body-image/

[15] Week 5: Hit the Weights: http://blog.gaiam.com/blog/week-5-hit-the-weights/

[16] Week 6: Water, Good for Your Body, Inside and Out: http://blog.gaiam.com/blog/week-6-water-good-for-your-body-inside-and-out/

[17] Week 7: Breathe and Reboot: http://blog.gaiam.com/blog/week-7-rr/

[18] Week 8: Rock Star Intervals: http://blog.gaiam.com/blog/week-8-rock-star-intervals/

[19] Week 9: The Three T’s!: http://blog.gaiam.com/blog/week-9-the-three-ts/

[20] Week 10: Putting it All Together: http://blog.gaiam.com/blog/week-10-putting-it-all-together/

[21] Tanja Djelevic fitness videos: http://www.gaiamtv.com/search/node/tanja?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

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