When it comes to matters of diet and fitness, do you sometimes find yourself wondering: Why weights?
Well, fitness expert Joyce Vedral has some very good answers. Vedral knows better than anyone else what a good workout can do. In fact, the fitness guru swears by weight training - it transformed her from a plump English lecturer to a radiant role model.
If you believe aerobic exercise such as jogging or cycling alone is enough to get your body into tip-top shape, be prepared to have your bubble burst by Vedral. She’s living proof a little weights go a long way. At 57, Vedral has the fab figure of a well-built 30 year old, and has become the best-selling author of Weight Training Made Easy, Bottoms Up, Definition and The Fat Burning Workout (all Warner Books). All have been made into videos.
In this exclusive, Vedral shares her top 10 reasons why you should be lifting weights.
1. You firm your entire body and get in better shape than you’ve ever been! You actually reshape your body. You make it firm. You make it nice to the touch. We’re talking about feminine toning, not an outrageous Arnold-like physique.
2. You increase your metabolism so you can eat more without putting on weight or hampering your weight loss. In 12 weeks of doing her workout, Vedral says your metabolism will increase by at least 15 percent. This means even when you’re sleeping you’re burning 15% more fat than you used to burn.
3. You build bone. It’s been proven that the only way to increase bone density through exercise is to do weight-bearing exercises. It takes nine months to see a significant increase in bone density, but it only takes three-and-a-half weeks to go down a clothes size.
4. You smooth out cellulite. While many experts say you can’t get rid of cellulite, Vedral maintains that’s one of the biggest lies ever told. When you work out with weights, you build sleek muscle under the skin and that helps smooth out the cellulite area. It helps if you follow a balanced meal plan .
5. You go down dress sizes - fast. Muscle takes up less space than fat. As you build muscle, you lose fat. Even though the scale might not show any drop in pounds, you’re probably dropping clothing sizes. Eventually, the scale will go down too.
6. Increased strength. You don’t know what you’ve got until you get it. Strength is a very valuable asset to have. You don’t have to wait for a man to come around and help you open that jar, lift that box or move that piece of furniture.
7. Increased energy. Muscle is active. It gives you energy. You’re not tired anymore. You can do things. It makes you feel youthful because you can do more.
8. Improved posture. It gets your entire body aligned. You’ll start moving in the right way because your posture improves. You'll look taller and you'll exude more positive energy.
9. Greatly reduced stress. It’s impossible to stay depressed when you workout with weights. After a few minutes, you feel empowered. Endorphins kick in. You’ll get an instant attitude adjustment. You begin to see things in a more positive light.
10. It gives you 'the training effect'. The training effect carries over into everything else you do. When you work out with weights, after a few weeks you’ll find yourself approaching things with more confidence.
Vedral suggests beginners invest in one-, two- and three-pound weights (remember you can use water bottles, filled with water, sand, stones, etc to make up the correct weight). To get started, Vedral has these simple exercises from her workout guide Weight Training Made Easy.
Tricep kickback 3lb weights
1. Stand with your feet in a natural position, bending at the waist and at the knees, and hold a dumbbell in your right hand, palm facing your body. Place your left hand on your left knee.
2. Bend your right arm at elbow so that your forearm is parallel to the floor and your elbow is touching your waist.
3. Keeping your upper arm close to your body, and flexing your triceps as you go, extend your right arm back as far as possible, and flex your triceps muscles. Without resting, return to start position and feel the stretch in your triceps muscle. Repeat the movement with the left arm.
4. Rest for 15 seconds and perform your second set. Rest for another 15 seconds and perform your third set.
Set 1: 10 repetitions, 3lb weight. Rest for 15 seconds.
Set 2: 10 repetitions, 3lb weight. Rest for 15 seconds.
Set 3: 10 repetitions, 3lb weight. Rest for 15 seconds
Tricep kickback leg curl 3lb dumbbells
1. With a dumbbell placed between your feet, lie in a prone position on the floor or a flat exercise bench. Extend your legs straight out behind you and lean on your elbows for support.
2. Bending at the knees and flexing your hamstrings as you go, raise your lower legs until they are perpendicular to the floor. Keeping the pressure on your hamstrings, return to start position and repeat the movement until you have completed your set.
3. Rest 15 seconds and perform your second set. Rest another 15 seconds and perform your third set.
Set 1: 10 repetitions, 3lb weight. Rest for 15 seconds.
Set 2: 10 repetitions, 3lb weight. Rest for 15 seconds.
Set 3: 10 repetitions, 3lb weight. Rest for 15 seconds.