Five Reasons Women Should Lift Weights

I'm sure you've heard the rumors: "Lifting weights makes women big and bulky. Lifting weights keeps women from being lean and toned. It's too dangerous. Lifting can make you look like a dude."

Well here's the truth:

All of those rumors are complete garbage and they keep too many women from hitting the weight floor to experience the many benefits of weight training.

It turns out that the fitness goals you have might not be reached by hitting the boutique yoga studio or stepping sideways up the stair master. if you're looking for a gym routine for beginners or you'd like to mix up your routine, then weight training can be beneficial. Weight training is the most effective method ladies can use in order to achieve almost any body composition goal.

So ladies, drop those mats and hop off the treadmill. It's time to prioritize those weights!

1. BOOST YOUR CONFIDENCE

Do you remember the first time you tried something? I'd be willing to bet that you were nervous. Take flying for example. Were you nervous as soon as the plane took off? Perhaps the first time you felt turbulence? It's the same with lifting weights. I completely understand the feeling of being intimidated and nervous for the first few times. But after a few weeks, I felt like a pro. And guess what? It's not because I'm a guy. It's because I accepted fear and decided to face it. I realized that everyone there had been in the same shoes at some point in their life. You don't need to be a guy to know what you're doing in the gym. You just need some experience under your belt and it all starts with one workout!

Once you've been at it for a while, people will start complimenting you constantly outside of the gym. Do you know what they WON'T ask you? "Oh my gosh you look great! Do you do yoga?" "Wow, I can't believe your transformation! Did you step sideways up a stair master?" Instead, all they'll ask is "You look amazing! What do you do to look like that?" and all you'll say is "Oh why thank you, I lift." Boom. You lift. And as a result, you're strong, lean, and sexy.

2. MORE EFFECTIVE FAT BURNING

Doing cardio for 30 minutes per day is nice. It's good to get some physical activity and burn some extra calories. Do you know what's even better? Burning fat on a consistent basis while you're working out AND resting. How do you do that? By building lean muscle tissue. The more muscle tissue you build, the more fat you can burn while you train, rest, and sleep. Who could say no to that?!

3. FOR THE RIGHT CURVES

Positively changing your shape can affect the way you fit into your clothes as well as highlight all the right curves. You know that toned shape you've always been yearning for? The one that apparently only comes from lifting light weights? Well, it comes from a well-constructed weight program that highlights strength training and muscle building. Yoga and cardio alone can't do that as well as weight training can. Cardio and yoga are great, but are only best for your goals when incorporated within a weight training program.

4. INCREASED ENERGY

Feelings of being sluggish often come from a sedentary lifestyle. A study done by the National Institute of Health concluded that resistance training showed increases in energy expenditure, fat oxidation, as well as metabolism during rest and sleep (Kirk et al.). Instead of mo' money mo' problems, you'll be saying mo' muscle LESS FAT.

5. STRESS RELIEF

We've all heard that exercise is a great way to manage stress. So what makes resistance training so great for stress relief? On a fact-based level, people who lift on a regular basis have been shown to handle situations more positively than those who don't (Stone, Sands, and S.).

On a Poehlmann Fitness based level, I am a firm believer in the correlation between weights and attitude. It isn't proven through research and studies that I've come across, but I've found in myself and others that lifting weights and sticking to a routine allows us to attack life with more of a tenacious attitude. Whether it's earning a promotion or finishing a book, I believe resistance training can improve our determination to succeed outside of the gym.

LIFT SOME WEIGHTS!

Ladies, lifting weights does NOT make you bulky. You don't have enough testosterone in your system to react to weight training the same way guys do. But, you have the best balance of hormones in your body that can allow you to be fit, lean, sexy, and healthy while sticking to a program that fits your goals. Whether you're looking to see more results with a new workout or you're trying to find a gym routine for beginners that meets your expectations, weight lifting is a step in the right direction.

Have some questions about weight training and/or finding the right program for you? Send me an email at adam@poehlmannfitness.com. I'd love to help you. Thanks for reading! :)

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out at application here.

REFERENCES

Kirk, Erik P., et al. “Minimal Resistance Training Improves Daily Energy Expenditure and Fat Oxidation.” 41.5 (n.d.): n.pag. Web. 25 Sept. 2016.

Stone, Michael H., William A Sands, and William S. Principles and Practice of Resistance Training. Leeds: Human Kinetics Publishers, 2007. Print.

A Mindset That Will Change Your Fitness Forever

It seems that the more I'm in the online fitness trainer industry, the more questions I get about "the best" this and "the best" that. Whether it's diets, nutrition, supplementation, or programming, everyone wants to know what "the best" is.

Honestly, I can't blame them. If I didn't know everything about something I was dedicating time to, I'd want to make sure that I was doing the best I could for my goal, that way no time is wasted and I have a strong return on my investment.

WHAT IS "THE BEST?"

I find it very interesting that "the best" isn't always what we think it is. I believe that happens for a couple of reasons:

1. "The best" for you isn't "the best" for me and vice versa.

2. "The best" (or any version of that meaning) is often used to sell things that actually aren't so great.

When I get a question regarding "the best", I actually enjoy it quite a bit because I like to shatter people's paradigms. That's what I'd like to do today in this short article. Now, as much as I'd like to sit here and tell you about how much I hate diets and how no single diet is "best" for fat loss, I'd like to head in a different direction. I've been creating a lot of content around nutrition, so I'm going to ask your attention for a couple of minutes to talk about what's done in the gym.

So, the question I'll be addressing today is:

"What's the best rep range for ________?"

Fill in the blank with whatever you choose. Fat loss, toning, muscle-building, whatever. You get the idea.

TIME TO SHATTER YOUR PARADIGM

Here's the quick answer to all of those questions:

There isn't a best rep range for each specific thing all the time. Is there a rep range that is shown to build more muscle than others? Sure. Is there a rep range that will most likely burn more calories? Sure. The thing is, it's not the rep range that's ideal. If 8-12 reps have shown to build the most muscle, that means that I can just go grab a couple of brewskis and start curling those for 8-12 reps. Next thing you know, I'll have some great-looking muscles.

However, it just doesn't work that way. So how does it work?

Well, there is a plethora of answers to that, but as an online fitness trainer, I want to focus on one thing specifically. That thing is what I like to call the muscle mindset.

THE MUSCLE MINDSET

When most people go into the gym (whether they have a program or not) they come to the conclusion that they're going to perform _____ exercise for __ reps. This is the mindset of a beginner. This is the mindset of someone who is going to the gym to get their workout in. Is it wrong? Of course not. Is it ideal? Not really.

An individual that is a little more advanced would normally go into the gym knowing that they're going to perform ____ exercise for __ reps. This individual would then go into the exercise using a weight that is challenging at that amount of reps, understanding that the heavier they go, the more challenging it is going to be, assuming that the more reps or weight that they do, the more they'll get out of the exercise. Is it wrong? Nope. Is it ideal? I don't think so.

Someone who is much more advanced that understands their body well will go into the gym with what I call the muscle mindset. The people (beginners and intermediates) that I talked about going into the workout wanting to move weight in order to work their muscles. Someone that has the muscle mindset flips that thinking on its head and does something different. This individual goes into the workout knowing how the exercises they perform will affect their muscles. But that's not all.

They also take a completely different approach during the movement.

When performing an exercise, someone with the muscle mindset won't just move the weight. This person will ask him/herself the following question:

"How can I engage this muscle in order to move the weight and perform the exercise?"

This changes everything.

For example, when I'm going to the bench to perform an incline dumbbell bench press, I understand that the purpose of the upper chest is to bring the humerus (the bone of the upper arm) closer to the middle of my chest. Therefore, I'll perform the exercise thinking to myself, "ok Adam, you need to squeeze/flex/engage the upper chest in order to bring the upper arm closer to your chest, and that's what will move the dumbbells. Someone that doesn't have the muscle mindset would say something like "ok, I need to push these weights up with my arms for 8 reps."

WHAT'S SO SPECIAL ABOUT IT?

"The muscle mindset? That sounds like something you made up. What's the point?"

That's fair. I mean, I did kinda make that term up on the spot. Put any attractive word in front of a concept and it'll sound wayyyy cooler (thanks a lot, fitness industry).

Although I made up the term, the mindset is very real. Having a good connection with your body and understanding how your muscles work during a certain exercise is extremely beneficial. That mind-muscle connection will allow you to do the following:

1. Get the most out of your exercise

2. Have more control throughout the movement

3. Have better technique and form throughout the movement

4. Improve your strength and muscle growth

Having the ability to master those four things will allow you to make great strides along your fitness journey. Getting the most out of your exercise will allow you to see more change in your muscles, causing more definition from growth. Having more control and better technique will keep you away from injury and will improve your ability to increase your strength. From that improved strength, you'll have a CNS (central nervous system) that will be able to engage more muscle fibers.

THE TAKEAWAY

The muscle mindset is simply a way of rethinking your training. In one sentence, here's how I can explain it best: Instead of moving the weight to contract the muscle, contract the muscle in order to move the weight.

You'll find that you'll get more out of each rep, leading to an increase in muscle growth and definition, bringing you the lean physique you've always wanted.

THANKS FOR BEING HERE!

I love writing, but to have someone like you reading what I write is...well friggin' amazing. Thank you for taking time out of your day to hear what I have to say. My hope and prayer is that the info in these articles gives you a new way of thinking, as well as a tangible takeaway that you can implement in your life. If you have any questions on anything health/fitness/nutrition, feel free to reach out to me. I'd love to serve you however I can with information about online personal training.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, this online personal trainer found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

Rules on the Road

The new year is here and most of us have laid out some goals. If you haven't, you've been lazy and you need to get with the program. Don't set resolutions, though. Set goals. But that's a different topic for a different day. More on that later. 

So you've got your new goal. But there's some reality we all have to face. That reality is what we call life. Kids, family, meetings, the 9-5, plans with friends who don't understand fitness, etc.

One of the biggest problems we seem to face, though, is traveling. We have people to see and places to be. I'm willing to bet that you're stressing out just by reading this tiny portion of my article. Not to worry, I have a list of the five items for you that will help you out while you're on the road!

1. Get Your Mind Right

Before I get into the rest of this list, I want to make sure that you understand what you're getting into. One of the most common things I hear about is an unwillingness to eat something that hasn't been prepared by a chef at a five-star restaurant. Here's the truth, without coating it in sugar: your meals that you eat on the road won't be the tastiest you've ever had. Sometimes, they may not even be solid meals because a smoothie is all you could pack with you. Eating on the road isn't about fine dining. It's about prioritizing your macros and sticking to what you set out to do. After all, your goal wasn't to give your tastebuds the best year of their lives, was it? Didn't think so. So, if you're willing to substitute a five-star dish for chicken, rice, and steamed veggies, keep reading. If you're too soft to prioritize your goals, then stop reading and continue on with your day. 

2. Plan in Advance

Since we all have seemingly busy lives, we have schedules to keep us on track. Most of the time, you know where you're going to be a few days in advance at the least. I know some people who have meetings set months in advance. Either way, you're prepared for the day ahead of you. You should know where you need to be at what time, and how much time you have in between each appointment. So what do you do with that? You think ahead with your food as well. Take a look at your schedule for tomorrow. Find out where you have spaces in your day to eat the clean meals you have prepared. Do you have 30-minute breaks at 9, 12, 2 and 5 for example? Make four meals for the day, and divide your macros around those meals, depending on when your workouts are. Give it a try for one day and see how it goes. Prepare four meals (or whatever you need to get your macros in) and go about your day. You'll be shocked at how much easier your day will be due to the absence of food stress. 

3. Pack a Cooler

If you don't have some sort of sweet cooler with all the bells and whistles, then you need to get one. I'm all about living under your means and being frugal, but if your health is in consideration, then spend a little extra. You're going to need something big, and something that keeps your things cold or warm for a long time. This is an essential when it comes to meal prep and accommodating your schedule. Which cooler should you get, though? I recommend these:

Innovator Insulated Meal Management Bag, Black, 300 (3 Meals)

I've got one myself and it saves me every time I'm on the road. 

4. Prioritize Protein

I don't want to de-prioritize carbs and fats too much, but if you've been following me for a while, you know that i'm all about building and preserving muscle as much as possible. Muscle is essential for fat loss, and for turning heads. Whether you're a guy who wants to be jacked, or a girl that wants to build a booty, you need muscle. In order to build and preserve that muscle while you're on the road, you need to prioritize protein. No matter what, you must have enough protein to meet your macros. Before anything else, make sure your protein goals will be met for the day. If you slack on your protein, you slack on your muscle building. Plain and simple. It surprises me how much people struggle with protein, it's too easy to get what you need if you're willing to make the sacrifices. Didn't meal prep? Not to worry, some microwavable rice, veggies, and canned tuna with a sauce of your choice should do the trick. Doesn't sound good? Too bad, so sad. Your muscles won't recognize the taste so suck it up. Refuse to eat the tuna? Then don't forget to prep and you can have all the seasoned chicken, turkey, beef, or any other meat you want. Stuck with 20 grams of protein left but you already ate your meals? Hit a gas station on the side of the road for a pre-made protein drink or protein bar. That brings me to number five.

5. Blend it Up

Although not recommended 100% of the time, one of the easiest ways to meet your macros is to blend them all up in a smoothie. I believe it's best to get most of your protein from real food sources rather than whey protein, but sometimes you're S.O.L. When you've got no other choice, say you're out of chicken to cook for your last meal of the last day of the week, it's fine. Don't panic. Here's an easy fix: find your protein and carb or protein and fat and blend it up. I do this every single day for my post-workout shake since i'm usually headed to meetings right after I train. Need a protein and carb? Easy. 100% whey protein powder, banana, and oats. I usually blend it with water and it tastes great depending on what protein you have. You can always use any sort of milk too. Careful with the almond and coconut milk, though. We don't want too many grams of fat with those carbs and vice versa. What about a protein and fat? Now we can get creative. 100% whey protein powder, milk, avocado, and coconut shavings. I promise you, it's sooooo good. Another option would be protein powder, milk, and peanut butter! There are endless possibilities when it comes to smoothies. You can also get your greens in a powder form and put them in there too!

So whether you're on the road 24/7, or just constantly running from meeting to meeting, these five steps will help you reach your goals. But remember, a willingness to make sacrifices must come first. The rest is a cake walk. 

Before you go, share this with your community! I'd be willing to bet that a friend or two of yours could use some help this too. And when you need some help planning your meals and macros with your crazy schedule, reach out to me and I'd be glad to help you. I'm in the service business and I'm here to serve you! You can get ahold of me by email (adam@poehlmannfitness.com) or reach out to me on any of these platforms:

As always, thank you for reading!

"Most people adapt to their environment more quickly than they should. They adjust themselves to the situation rather than adjusting their situation to the dreams they have inside." - Unknown