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Posts Tagged ‘strength training’
Tuesday, May 22nd, 2012
 Q: I have been using, with great results, many of your Gaiam DVDs since last October. I started with the BalanceBall workout and then added the Cardio workout. For the past month, I have also added the Resistance Cord (medium) and the Toning Ball. I rotate all of these workouts during the week and allow 1 to 3 rest days (depending on how busy I am). I have lost 8 pounds and have added noticeable muscle definition. I feel healthier and stronger. Before starting your programs, I did exercise regularly but I focused entirely on repetitive cardio (running or speed walking incline on the treadmill). I realized after using your videos the importance of a more total body approach to fitness.
I know this is probably normal but I feel as though my progression has slowed down a lot&hellip I have already incorporated the challenges you suggest on the videos (i.e., adding weights). I recently got a gym membership and wanted to know what your advice is for gym routines if my goal is to continue a total body strength progression. I want to get stronger – more lean and toned. I particularly need advice on how to better focus on strengthening my abs. I feel as though I strengthened my lower back faster than the front on my core and back is beginning to overcompensate. (I have been experiencing some lower back pain very recently; I know it is not a form issue).
Anyway, I want to let you know that you have been a wonderful positive influence in my life. Your workouts never fail to motivate both while exercising and in general health related choices in life. Thank you!
– Marissa
A: Hi, Marissa! Thank you for your email.  Trust me, EVERY workout program comes to a place where you stagnate a bit. It is called a plateau. My body does it, too! Sometimes when the focus is weight loss, you can experience the feeling of a “plateau” even more intensely, because the body stops losing weight at the same rate it did previously. It actually HAS to, as it adapts to the present energy output, and needs a change, or it needs rest!
I suggest working in cycles. It’s a good way to keep track of energy output and getting over plateaus on a regular basis. This means that for 3-4 weeks you work within a measured slower pace, for instance yoga or pilates-style training, with long, slow cardio sessions. Then you progress to 3 weeks of resistance and strength training in the style of my DVDs, together with jogging. The last cycle is 3 weeks of fast, short sprints, intense plyo strength training sessions in the style of the new Reebok BootCamp DVD. That should do it. When you are done with 12 weeks of training like that, start over again, slow yourself down, and then pick up the speed. It will leave your body always sort of “surprised”! Also, of course, diet is a major factor. If you sign up for my newsletter, you will receive healthy food recipes and a guide in your inbox!
Is your lower back hurting from a lot of exercise and NOT enough stretching of your posterior chain? Gluteus, hammies, calves? When these muscles are tight, after a lot of exercising, the back can feel achy and tight, too! Try it and let me know what happens…
Live Life Loud!
Do you have a question? Don’t be shy – ask it here!
Tags: plateau, strength training, weight loss
Posted in Ask Tanja, Fitness | 2 Comments »
Thursday, March 15th, 2012
 Guest post by David Haas
For decades women that have been diagnosed and treated for breast cancer have been told to avoid lifting weights in order to reduce the chance of swelling in the lymph nodes, a common side effect of the illness. This piece of information began to spread throughout the health community until even sufferers of other cancers like lymphoma or mesothelioma were also avoiding strength training.
While cardiovascular exercise is certainly a great way to feel better throughout cancer treatment and afterwards in order to maintain a healthy weight, resistance training also plays a large role in creating a strong and healthy body for both men and women. Today research clearly shows that even breast cancer survivors should embrace lifting weight during recovery. Here are some of the ways that strength training can benefit those dealing with cancer:
Increased Mobility: Many men and women who reach the stage of recovery from cancer find that even the smallest tasks leave them exhausted. This is due in large part to the reduction of muscle from months of inactivity during treatment. Strength training is the obvious way to increase muscle mass over time. Although any kind of strength training will be effective it is recommended that patients start with very low weights and gradually build up over time. If strength training is a new activity then joining a weight lifting class or even hiring a personal trainer is ideal.
Increased Metabolism: With greater muscle mass comes increased metabolism. This is something that many men and women have issues with after periods of inactivity. A low metabolism can result in weight gain over time, lower sex drive, reduced appetites or even just general feelings of fatigue and malaise. In order to combat these symptoms it is recommended that cancer survivors use strength training as a way to increase muscle mass and therefore metabolism. In just a few months there should be a noticeable increase in appetite as well as overall body tone and weight.
Greater Self Esteem: Perhaps most important is the fact that lifting weights can increase self esteem and boost confidence in those who has struggled with cancer in the past. After many months of treatment, surgeries and recovery it can be hard to have a positive view of one’s body. By seeing what the human body can do in action by learning to lift progressively heavier weights and seeing muscle develop many patients begin to respect and admire their form rather than hate it.
Strength training does not need to be a challenging practice. It can be done a few times a week at home or in a gym and with weights, resistance machines, therapy bands or even with body weight in the privacy of your bedroom.
David Haas is an Awareness Program Advocate at the Mesothelioma Cancer Alliance. Read more of his posts at The Mesothelioma Cancer Alliance Blog.
Tags: cancer, resistance training, strength training, weight lifting, weight training
Posted in Body-Mind Health, Fitness | No Comments »
Tuesday, September 14th, 2010
Has your workout hit a plateau? To be effective, working out should be balance between following a routine until your body adapts to it, and then changing it so your body can feel a challenge again. This is important for your body to grow and achieve the results you want! Here are a few ways you can change your routine:
Weight lifting
Change any of the following: the number of sets, fewer or more repetitions, more or less weight, the speed with which you lift, basically anything you DON’T usually do or haven’t done in awhile. When you feel your body has to work harder to keep up, you know you are doing the right thing!
Cardio
When doing fat-burning training, you can change the machine you are working on, do an uphill hike instead of a run, or ride a bike outside instead of a stationary bike indoors. Whatever “shocks” your body is good for progress and creates better results.
Of course, changes should be implemented one at a time and not all at once. And for people who exercise constantly and have a tendency to over-exercise, a break of several days may actually be the change that is needed and the most effective.
Image: lu_lu
Tags: cardio, change, comfort, fat burning, plateau, plateaus, routines, strength training, weight lifting
Posted in Fitness | No Comments »
Tuesday, August 17th, 2010
 Q: Which exercises work best to get rid of love handles and saddle bags?
– Tiffany
A: Dear Tiffany, The spots you are talking about are common areas for fat storage, which means you have to do the right thing to burn the fat off your body and build a nice, strong body from the inside out. My suggestion for you is to find a strength program to build some muscle and in that way raise your body’s metabolism and use up your fat deposits (the areas you are talking about).
If you ask yourself honestly, are you working your body as hard as you can?? For a complete workout, get the P90X workout (I’m not offering it in my shop quite yet but it’s on the way!) and do the best that you can!!!
Best,
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: fat, love handles, muscles, P90X, saddle bags, strength training
Posted in Ask Tanja, Fitness | No Comments »
Thursday, August 12th, 2010
Q: Hi Tanja, I’m 36 and had a child four years ago. My stomach is less than toned now than two years ago and I’m a thin, petite person. Besides yoga, hiking, and jogging (once a week) and cardio videos, what would you recommend? I am aware that diet has its positive health benefits, too. Thanks.
– Heather
A: Dear Heather, Thank you for your question! Congratulations on being a healthy mom!! For many, there is always a little stretchy skin that remains after having a baby but, that said, everyone is different when it comes to the elasticity of the skin.
I think strength training could be a great new thing for you to explore, and with that a lot of core and abdominal work based on Pilates. In this way you will strengthen the abdominal structures from the inside out, so to speak. Balance Ball ab work is great for that (click the video preview link for my 8 Minute Ball Workout). Also, Ana Caban has great Pilates DVDs through Gaiam!!
Of course, diet as you know is crucial here!! If you want tips on how to recharge and restructure, refer to my 10-Week Transformation here on the blog! It might help you on the way.
Best,
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: abs, Ana Caban, baby weight, balance ball, core, DVDs, Gaiam, Pilates, stomach, strength training
Posted in Ask Tanja, Fitness | No Comments »
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