For women over 40, for certain need to be adding in at least 2 days of resistance training PLUS NEAT.
Let’s first start with resistance or weight training.
We know that it’s true, because we can see the difference. Some people do a bike ride or run here or there, and they don’t really see a huge difference in their body. Then they add a resistance or weight-training workout and WHAMMO they suddenly feel dramatically different.
Steady state cardio is not enough.
If you are trying to lose weight and build muscle, you cannot get there by jogging or biking alone. Unless you have a lifestyle where you are able to do these for 2 hours a day, you just won’t see the progress.
This new study proves this beyond a shadow of a doubt. 20 minutes of lifting will bring benefits beyond any other form of exercise! Did you hear that? JUST 20 MINUTES! Literally anyone can do that. And if you want to CHANGE your body, that is what it will take.
Resistance training, after all, isn’t just for bodybuilders or fitness models. It’s for everyone who wants to live a better life. Especially beneficial for women over 40.
In addition to 150 minutes a week of moderate aerobic activity (75 minutes if doing vigorous exercise), it’s recommended that adults dedicate 2 days a week to resistance training (weight lifting, yoga, bodyweight exercises) for optimal health. PLUS DAILY NEAT.
What is NEAT?
Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about.
This is WHY I included daily 2 mile or 30 minute per day walking into this 7 Day Jumpstart Challenge. It just WORKS to keep a person lean and heart healthy and mentally healthy too! Mentally healthy is just as if not MORE important as everything else. When our mind is clear, the rest of our body can actively do what it is magically made to do, in addition to process and burn fat and calories and move that energy through our body.
Here’s a quick rundown on the known health benefits of resistance training:
- Added strength and muscle gains
- Maintains and supports bone, joint and muscle health as you age
- Boosts your metabolism for more calories burned after a workout
- It helps you lose weight
- Improved balance
- For more robust mental health
- Improved energy levels
- Shapes and changes your body composition to be able to feel amazing and fit into your dream bathing suit, skinny jeans, little black dress, summer shorts and more! That feeling of pulling anything off the rack and feeling good and fitting into it. YES, that amazing feeling!
- For good heart health
The University of Kentucky joined forces with the University of Nebraska-Lincoln to investigate how resistance training affects more than just muscle growth.
The study was conducted on “adult bodybuilding rats” by immobilizing leg muscles and encouraging them to move freely through their cage; to simulate aerobic exercise.
Researchers drew blood and tissue samples before and after the rats engaged in aerobic activity (walking throughout the cage) and what they found was pretty remarkable.
- Before: The rats muscles contained high levels of miR-1 — miR-1 is a microRNA that prevents muscle growth.
- After: The rats muscles were empty of miR-1, but the microRNA was found in vast supply in nearby fat cells and in blood vesicles (blood vesicles are message bubbles allowing cells to talk).
To double-check their findings, they replicated the study on rats in humans by taking blood and tissue samples before subjecting human participants to an exhausting lower-body workout. And guess what, the same phenomenon occurred.
RESISTANCE TRAINING AND FAT LOSS
The study findings allow us to better understand how resistance training cranks up your metabolism for greater weight loss.
What researchers discovered about the effects of weight lifting on the body were:
- It triggers EPOC for 24 hours after a workout
- Those who lift weights infrequently as compared to never are less likely to be obese
- If you frequently lift weights – after 6 months – your muscles become metabolically active, so you’ll burn more calories
The crazy part was all these benefits could be explained on a molecular level by the phenomenon called cellular crosstalk.
In a nutshell, after lifting weights, your muscles generate “message bubbles” (vesicles) then sends them into the bloodstream; the strange part was the vesicles would zero in on nearby fat cells. What researchers discovered was vesicles were redepositing miR-1 from the muscles into fat cells. Once miR-1 was in the fat cells, it signaled the fat cell to dissolve into fatty acid – fatty acid is food for other cells; thus, promoting greater fat loss.
The other benefit to miR-1 exiting the muscles is, it allowed for greater muscle growth. Ultimately, the takeaway is commit to both aerobic workouts and resistance training — or a combo of the two to ensure your best health!
TAKE YOUR WORKOUT TO THE NEXT LEVEL WITH WEIGHT TRAINING
> At home and need some equipment? Add in light to medium dumblells (3,5,8,10 pounds – pick 1 light and 1 medium) I suggest a 5 and 10 pounds to start).
10lb dumbbells: https://amzn.to/3DrGl3h
> Use some loop resistance bands to lower body moves to add more resistance. These are my favorites and don’t break and snap. I have been using the same ones for 4 years. https://amzn.to/2tnneFa
> Add in an exercise ball in place of a bench for exercises that may require a bench or body resistance moves. Make sure it’s large enough. I like this one. https://amzn.to/3AiV2Ul
> Join The Fit Empowered Mom Project where you get a customizable very effective 20-30 minute workout using weights, bands and an exercise ball. You can workout 2-6 days per week and discuss a plan with Shelley and The Fit Empowered Woman Project team that fits into your busy schedule.
Get more information here. We have personal 1×1 coaching programs in addition to membership options.
RESOURCES FOR FITNESS EQUIPMENT:
Gorilla Mat (This is the workout mat that I use, that is a game changer for all exercise moves whether you ar doing yoga or lifting weights or HiiT cardio)
Multi weight set:
5,10,15lb weight set:
I’m excited to see how you will start incorporating this healthy habit into your daily life.
If you are already doing these things and not seeing the results that you desire. Sometimes, oftentimes its important to change things up so your body doesn’t hit a plateau. Also remember that NUTRITION is he #1 factor. In The Fit Empowered Woman Project, we will assess your macros and teach you how to track them, in addition to simpler ways to start on the right track to making sure your nutrition is on point for your goals.
Join The Fit Empowered Woman Project for a fresh new amazing results with short and effective workouts you can do at home or the gym, and flexible simple doable where ever you are nutrition meal plan, plus accountability, community, daily motivation, Shelley as your coach and more!
We have personal 1×1 coaching programs in addition to membership options.
In love, light, and empowerment for living your true highest self and your best life!