Why Resistance Training Changed My Life...

Until just a couple of years ago, cardio was always my exercise of choice. I never had to work too hard to stay thin in highschool, and if I gained a few pounds... I would just go for a run!

While living abroad my sophomore year of college, I gained a lot of weight. I was very inactive, exhausted, and bloated to say the least. As soon as I returned to the US, I knew I had to pick up my game. I started the Adovcare 24 Day Challenge (which I LOVE), and just 3 weeks after returning, I was able to shed the extra weight. My body needed a boost of nutrition, physical activity and just a little bit of time to de-bloat.

Over the next few months, I began training for a half marathon with my mom. I noticed myself getting back into shape, but not a lot was changing about my appearance.

Although it was a lot of fun, I kept wondering why I was not getting the toned body I felt like I was working so hard for. If I ran at least 3-5 miles a day and did some crunches, shouldn’t I be looking a little more fit than this? Why wasn’t I capable of looking like all the “fitspo” pins I had seen all over Pinterest? Honestly, for me, it wasn’t so much about being uncomfortable with the way I looked, but more of wondering why I wasn’t achieving what I thought should be so easy to achieve…

AND THEN I began pursuing my degree in Exercise and Sport Science.

Everything I thought I knew about health and fitness was turned upside down during the course of my college career. I began learning about all the benefits of resistance training (improved balance & coordination, increase bone density & muscle mass). I knew that this was something I wanted to begin incorporating, but I honestly had no idea where to start. 

I started looking up weight lifting ideas on Pinterest and YouTube. The thought of using a squat rack terrified me, and I had absolutely no clue what I was doing. I hated the idea of going to the gym, standing there among all the “meat heads”, and lifting my little 5lb dumbbells or my squat bar without any plates on it. It sounded horrible and embarrassing.

And then I realized… WHO THE HECK CARES.

I began taking screen-shots of workouts from bodybuilding.com or YouTube and going to the gym to try and figure it out.  To be honest, it was really awkward at first. I felt like a lost puppy wandering around for the first couple of weeks… but I quickly fell in love! As I began to learn more and more, I became much more comfortable.

I look back now, a few years later, and it is comical to think back to where I came from. Honestly, I probably couldn’t pick up anything over 30lbs without tremendous effort back then. I was shocked at how weak I actually was. 

ANYWAY, I am so thankful to have gained this new way of life. My fitness goals have completely changed. I have gained a new mindset that I can achieve whatever I set my mind to. It is incredible to the now know the science behind muscular strength, endurance, hypertrophy and developing lean body mass. Obviously, I am not where I want to be yet, but what my body is capable of in the gym today is far beyond anything I thought I would ever be doing. It is incredible to watch your own body be pushed to the limits, adapt and then be able to be pushed even farther.

So, here is what I’ve learned:

1)      Cardio is not the answer.

-          Don’t get me wrong. Cardio is so good for your cardiovascular health and is efficient in burning fat, BUT cardio alone was not going to give me the toned body I was hoping for. Resistance training has done far more for my weight loss goals than simply getting on an elliptical for 45 min per day. I have been there! If you love to run, great! Do it! It’s so good for you! But if you have never tried resistance training before and are wondering why your body isn’t changing… YOU NEED TO PICK UP A WEIGHT. Build some muscles, and you will be so surprised how quickly you begin burning fat.

2)      Lifting weights WILL NOT make you bulky.

-          “OMG, I can’t workout my arms because they will become manly.” “If I lift weights, I will look like a body builder.” I have heard all the concerns and excuses. I used to sincerely believe that if I picked up a dumbbell heavier than 15 or 20 lbs, I would suddenly look like a bodybuilder.

I PROMISE YOU… You could not look like that if you tried. Unless you are using some form of performance enhancing products, OR are really really REALLY training hard and heavy… over a very long period of time, you will not accidentally become “too bulky”.

3)      Please use more than 2lb dumbbells.

-          I used to use 5lb dumbbells and do full body workouts, truly believing I was going to become lean and toned. OKAY. If you are a healthy individual with no physical or medical concerns, please use something that is actually heavy………….. Come on.

It is so important for beginners to start light and be safe, but if you are squatting with 2lb dumbbells and are wanting to shed fat and gain muscle, it is not going to work. Push yourself! You will be so surprised at what your body is capable of.

4)      Nobody cares what you look like at the gym.

-          I used to dread going to the weight lifting section of the gym because I thought it was embarrassing. I felt like everyone was staring at me and judging me for what I was doing. But let me be honest… No one cares what you are doing. The majority of people going to the gym are not worried about how much you are lifting, or what you look like doing it. Honestly, they probably won’t even think twice about you. If you are a beginner, good for you! When I see beginners in the gym, I never think, “Oh Yikes! Look at them!” I think it is inspiring. We all have to start somewhere. You are already beating all the people at home who are laying on the couch. It’s not about someone else’s journey… make it your own, don’t worry what anyone else is doing.

5)      Do you really KNOW that you hate the gym?

-          The number one excuse I always hear from people regarding weight lifting is that they HATE lifting weights. Now, I get that we all have our own likes and dislikes. Not everyone is going to love working out! I used to think I hated lifting weights. You might not be excited about hitting the gym, but don’t say that you can’t lift weights because you hate it… if you have never actually tried it. You might actually be surprised.

6)      “6 Minutes to Six Pack Abs” is not a thing.

-          We have all done the “10 Minute Abs” or “5 Moves to Rid Belly Fat”. I am not saying you shouldn’t do these. Strengthening your core is so important, BUT it is not going to give you the shredded abs you desire. It is an unfortunate fact, but we cannot choose where we lose body fat. We all carry our fat in different places, and it would be nice if we got to choose where to eliminate the extra insulation. However, that is not how our bodies work. When we exercise, we burn fat wherever our body wants to burn fat.

I went from doing sit-ups almost every day with minimal results, to MAYBE doing a 10 minute ab workout once or twice per week, and I have never had a flatter, stronger core. When you are engaging in full body resistance training, your core is used as stabilizer muscles in practically every movement. You are going to burn belly fat without even realizing it!

7)      The Number on the Scale Means Nothing.

-          THIS. THIS. THIS!!! The number on the scale is no indication of your appearance or fitness level. When you are exercising regularly, do not make the scale your number one indicator of progress. I used to think that as long as the number on the scale decreased, I was closer to achieving the body I wanted… But I was very wrong. I have gone from 125lbs to 143lbs in just the last couple of years. That is almost a 20lb weight gain! WHAT! Yes. Muscle weighs something.

Now, if your number one goal is to lose weight, and you have a lot to lose, then you are going to want to see those numbers drop. BUT, if you are resistance training and gaining muscle, don’t be surprised if you are not dropping pounds like you expected.

My favorite ways to keep track of progress are taking measurements and PROGRESS PICTURES!! Always take progress pictures.

8)      Eat More, Eat More, Eat More.

-          For me, this is the best part! Because my main goal is to gain muscle while simultaneously reducing body fat, I actually needed to start eating MORE. Putting my body in a caloric deficit would allow me to lose weight, but I would not be able to build muscle at the rate I desired. Restricting your body may actually confuse it into starvation mode. Rather than burning fat, your body believes food is scarce and tries to hold on to fat stores. When you are properly fueling your body, you are able to build muscle and boost your metabolism… resulting in the additional burning of body fat.

The correct amount of calories needed varies greatly based on age, gender, activity level and goals, and I am no expert in this area! There are numerous calculators online to determine this, but bottom line: Just listen to your body. Eat clean and everything in moderation!

9)      Hydration is Key.

-          Water, water, water. I have always had a problem with bloating. Every single time I ate a meal, I would look like I was 6 months pregnant for the next few hours. Although I believe genetics and choice of food definitely contributed, dehydration was a huge factor. I just was not consuming enough water. For the last year or so, I have been striving to drink a gallon of water every day. It was definitely hard at first, but once my body was used to consuming so much water, I literally craved it.

10)   Don’t Expect Short term results.

-          Even now, I find myself getting frustrated at how I am putting in so much work, yet the results seem slow. Building muscle is going to take time! There is no quick fix to getting lean muscle. You have to put in the work, and your body will respond with time. The time is going to pass anyway! Start working, and you won’t be sorry you did. 

I know that gym memberships are expensive, and some people think they do not have enough time in the day to go to the gym. At-home workouts are great as well. If all you have to use is your body weight, use it! That is still resistance training. 

If you don’t know where to start or don’t know how to get motivated, just ask! Sometimes we just need that extra bit of support. 

Maybe we should all spend less time wondering why we don’t look or feel the way we want, and more time doing something about it. Maybe instead of being annoyed at how the fitness industry is taking over social media, try taking advantage of it! Not knowing what to do in the gym is no longer a valid excuse. There are millions of FREE workouts literally at your fingertips. Instead of rolling our eyes and scrolling past the next fitness account on Instagram, give it a try! You might just like the results.