This is a post in Dr. Kal’s HOW TO Series.
Genevieve has successfully lost over 120 lbs and kept them off for 2 years. She now works in affiliation with Hydroworx, which creates aquatic therapy equipment for rehabilitation and athletic conditioning.
Over the course of two years, I have lost over 120 lbs. When people ask me how I lost the weight, I tell them ‘diet and exercise.’ Of course as anyone who has lost weight before knows, it is far more complicated than that. I quickly became a master of healthy eating and cardiovascular exercise (from the elliptical to aerobics in a plunge pool), but that was not the entire answer. Weight training is also very important to both losing weight and keeping the pounds off. In short, it helps burn more fat, increases strength and endurance, strengthens bones and joints, and gives your body the shape you are looking for. For almost a year, I failed to consistently apply myself to a weight training regime, mostly because I thought it was boring.
I finally learned to commit to a weight training program when I learned how to make the exercises enjoyable and rewarding. The following are a few tips I would give anyone looking to embark on their own weight training journey, especially for those who may not have enjoyed weight training in the past.
- Work out with others if possible. Either in a class or with a buddy, having someone else around is both motivating and challenging. They can encourage you to keep going and give you that competitive edge that will allow you to push that much harder.
- You can still weight train if you are sore. It is recommended that you allow 48 hours to pass between weight training sessions to allow your muscles time to heal and grow. If you are like me, you may actually be sorer after 48 hours than you were at 24. Exercising those muscles will actually help reduce the pain and encourage better growth and recovery patterns.
- If you truly hate an exercise, find something else. There are plenty of ways to exercise every single muscle in your body. If a particular exercise drives you batty, not just because it’s too hard, look into other options to exercise those muscles.
- Yoga can really feel great the day after a hard weight training episode. It stretches out all of those muscles and warms up your entire system.
- Challenge yourself to push harder. I see plenty of people who are doing the same thing every day without change.
- Don’t just do repetitive, slow lifting. Personally, I find that too boring to do for long. I much prefer more complex movements that work multiple parts of your body. Cross fit is a great source of these kinds of exercises. While you may not be able to complete the programs as they are shown on the website (after doing these for years, I can’t always do the exercises at that level) it is a great place to get started.
- Consider hiring a personal trainer. If your gym offers a few trial workouts with a personal trainer, take advantage of them. If your budget can stretch to a few sessions, tell the trainer what you are looking to learn and you will be amazed by what a few sessions can do. If you are lucky enough to know someone who is willing to help you for a discount or for free, don’t be afraid to take advantage.
Once I embarked on my weight training journey, my energy levels went way up and I found I had the endurance and stamina to continue long past where I might have previously tired out. I continued to shed pounds, but even more impressively, my body began to take shape. I now look forward to weight training and enjoy challenging myself each and every time.
Get a copy of Dr. Kal’s free weight loss plan the Don’t Go Broke Diet. The Don’t Go Broke Diet is your guide to inexpensive and permanent weight loss. The new you is waiting. Get started now!
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