Over the next few weeks, while I am soaking in the sun and food and OMG husband’s-relatives-I-have-never-met-before-in-my-LIFE, I’ve lined up a few lovely ladies come and check in on y’all.
Trust me – you will love them as much as I do.
After reading a few healthy living blogs over the last year and scrolling through the comments on a particular post (I mean, they’re the best part!!) – Khusboo’s name popped out at me. Not only because she shares the last name of my best friend’s husband but because I was really curious to see how someone could live a healthy life in the hustle and bustle of India. I clicked through and was instantly hooked! Hope you enjoy her post!
Hi guys! My name is Khushboo and I blog over at http://kthadani.com . I’m kinda into this whole “healthy living” thing so my blog is predominantly a space for me to discuss food, fitness and my life in Mumbai. I’m honored that Sig asked me to write a blog post for her while she is off vacaying (lucky girl) ! I wanted to discuss a topic which I feel really passionate about, and know that Sig shares my sentiments towards: weight training.
As a former cardio junkie, I still can’t believe how my workout routine has done a complete 180 over the past few months. From my workouts being predominantly in the form of slogging away on the cross trainer or running 5-6 days a weeks with a bit of squats & dumbbell bicep curls thrown in for good measure, I now merely do cardio 2-3 days. During my other 3 workout sessions of the week, I lift weights.
Did I worry that cutting back in cardio would translate into weight gain? Heck yeah, but fortunately I’ve only reaped the benefits of weight training. I finally saw changes in my body after months of staying the same, my energy levels magnified, I enjoy my cardio sessions more, and lifting my suitcase off the conveyor belt when I’m travelling is no longer a challenge ! I have no doubt that weight training will continue to remain a vital component of my workouts. For those of you who want to start lifting weights more, here are some tips which helped me along the way:
1) Limit your cardio and/or do it afterwards: I always thought that a ‘good’ workout needed to include some form of cardio. On days I’m lifting, my cardio merely consists of the 8-minute walk to and from the gym. If I’m really in a cardio mood, I save it till the end so it doesn’t interfere with my weights workout.
2) Go in with a plan: I’ve made a memo on my Blackberry with a few routines (i.e. full body, lower body & upper body) which are helpful on days where I’m not sure what I want to do. I also committed to the Body For Life program which introduced me to new moves and the importance of specifically targeting various body parts.
3) Don’t underestimate the cardiovascular benefit of weight lifting: Although a weights session won’t provide a sustained increase in heart rate, it will lead to intervals of elevated heart rate. If your heart rate isn’t up by the last few reps, it’s time to opt for a heavier set of dumbbells.
4) Leave at least 30-45 seconds between each set in order to ensure that you don’t progressively compromise the quality of your workout.
5) Go big or go home: No matter how heavy we lift, we ladies (sorry if you’re a male reader ) don’t have enough testosterone to bulk up. Studies actually show that high weights/low reps burn more calories in the hours after training, which is key!
6) Leave a day in between weight training of the same body part: I usually focus on upper body one day and then lower body the next.
7) Form trumps all: Poor form is merely a recipe for injury, and will prevent you from reaping the full benefit of your workout. Before opting for a heavier set of weights, ensure you’ve got the form down to a T.
8 ) Always eat after: Even after a weights session, your metabolism continues to burn calories so don’t be surprised if your appetite levels seem to increase. Eating a combination of carbs & protein like yogurt & cereal or eggs on toast will definitely help reduce the hunger pangs.
Hope to see you guys down on my blog at http://kthadani.com! Have a great holiday Sig !