Weights, Do They Lift Us Toward Our Goal?

Weight training has been a controversial topic for the longest time. Most believe that when you incorporate weights it’ll turn you into the hulk. But that isn’t necessarily true. Weight training can be a great way to build muscle, strengthen your body, and uncover long-lost muscle tone and definition! It also has some other amazing benefits that can help you achieve your goals! 

The world-renowned Mayo Clinic stated, “Weight training is a type of strength training that uses weights for resistance. Weight training provides stress to the muscles that cause them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.”

Weight training can be performed with free weights, such as barbells, dumbbells, and ankle weights, or you can even start by incorporating water bottles that are full, as a full bottle weighs about 1-1/2 pounds.

When we talk about weight training and the benefits, we talk about fitness overall and the part it plays in a healthy body, mind, and most importantly - YOUR HEART.

The American Heart Association recommends for adults to:

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week. 

  • If you aim for 150 minutes, that’s 5 days a week of 30-minute moderate-intensity exercise bouts or if you aim for 75 minutes of vigorous activity, that’s 3-5 days per week of about 15-30 minute bouts of exercise.

• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) at least 2 days per week.

• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary. 

  • Try to get up every 30 minutes to stretch your legs.

• Gain even more benefits by being active at least 300 minutes (5 hours) per week.

• Increase amount and intensity gradually over time.

Now, I know fitness can be a tricky situation because it normally leads to thoughts... Where do I start? 

It sucks feeling lost, and at times it can be extremely frustrating. But there is some sunshine in these cloudy thoughts. The good thing, the sun I’m talking about? You can incorporate weights into almost any workout - whether it’s a 20-minute walk, a 7-minute SIT workout, or even active stretching. There are so many forms of weights, you can find one that fits your needs! I created the One and Done program because I didn’t want to spend endless hours in a gym trying to achieve a body that I can get in 7 minutes. 7 minutes, AND I can add weights to help boost the intensity level! If 7 minutes caught your attention, along with the answer of where to start, watch this FREE video on how 7 minutes can literally change your life. 

Now, weight training isn’t just beneficial in the sense that it can strengthen your bones and muscles. Weight training actually has a ton of benefits that go so much deeper.  Dr. Stuart Phillips, a McMaster University professor in Kinesiology and Canada Research Chair in Skeletal muscle Health, stated that the research community is recognizing that cardiovascular disease, Type 2 diabetes, and “all the classic chronic diseases” including cancer aren’t as likely with any form of activity, from strength training to cardio.” Weight training can also boost metabolism and burn fat. Crazy right? And the list doesn’t even end there...weight training may help regulate insulin and lower inflammation, improve posture, sleep, mood, and energy levels, as well as assist in strength and endurance, increase bone density which can help with balance and reduce the risk of falls, ALL while boosting YOUR confidence.  

So if you’re looking for a boost, or just want to give yourself a little challenge, try incorporating weights into your next workout! I promise it’s something worth trying, just remember to start light and increase over time. This way it reduces your risk of injury! Adding weights should be a safe, and fun way to spice up any workout, especially your One and Done 7-minute workouts! 

So go get your dream body in just 7 minutes, and show the world what you are made of Svelte Fam! 

P.s - If you’re looking for an awesome way to not only spice up your workouts but also your water! Click here for a fun surprise!