Summer, here I ... tone?

With summer approaching, a big topic is getting ready for that “summer body.” Let’s squash that phrase right away as every body is a summer body. Being a certain size or being able to “look good” in a bikini is more about confidence and acceptance than it is about being a certain size.

We can all be as dashing as this pug in a tube!

Now, don’t get me wrong, it’s okay to want to lose a few pounds, gain some muscle and feel better all around. There is a lot of talk that cardio is the way to go if you want to lose weight. Truth is, cardio will help you lose weight but isn’t going to necessarily give you that “toned” look you may be wanting. Strength training is going to allow you to burn fat and build muscle quicker. Below are some misconceptions about strength training and the truth behind it.

Strength training is typically thought to make you “bulky” and is often why females get nervous when it comes to weights. Strength training builds muscle which also helps burn more fat. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories” (Mayo Clinic, 2021). You are only really going to get “bulky” if you purposely try to. Putting on an excessive amount of muscle mass is based on nutrition and training.

Strength training can sometimes be thought of as this big thing that consumes half your life. Truth is, you really only need to strength train a minimum of two days each week to be able to see results. Obviously, the more you train, the quicker you will see results. “Do strength training exercises for all major muscle groups at least two times a week” (Mayo Clinic, 2021). If going to the gym or lifting weights at home is something you will only be doing about two to three times each week, you will want to make sure you are doing cardio the other days to ensure you are meeting the 150 minutes of physical activity as recommended by the CDC (2022). These guidelines are on top of the two days minimum of strength training.

Another area to consider is aging. Lean muscle mass naturally diminishes with age and therefore it is important to strength train in order to help preserve your muscle mass as you age. “Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time” (Mayo Clinic, 2021). Preserving your lean muscle mass is also going to help you maintain a good quality of life as you age and allow you to continue to do the things you love. You may think you are just losing some weight or building muscle to look good while you're young, but it is also going to help throughout your life as well if you stick with it.

While you may think you need to do excessive amounts of cardio or strength training to get that “summer body,” you really need to focus on your overall health and what is best for you in the long run. While beginning a weight loss journey, it's important to have a goal in mind so you have something to strive for. Create a plan and stick to it the best you can. Strength training is not the enemy and may help you achieve your weight loss goals quicker.

Good luck on your journey and let me know if you have any questions, I would love to help.

References

CDC. (2022, March 17). How much physical activity do adults need? Centers for Disease Control and Prevention. Retrieved May 5, 2022, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Mayo Clinic. (2021, May 15). Strength training: Get stronger, leaner, healthier. Mayo Clinic. Retrieved May 5, 2022, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

Westcott, W. (2012). Resistance training is medicine: Effects of strength training on health. Current sports medicine reports. Retrieved May 5, 2022, from https://pubmed.ncbi.nlm.nih.gov/22777332/