Training Progress......

Still Training Hard

My main focus in the last couple of weeks has been training for the Watford half marathon.  For this we have tried to increase our long run sessions. Most of the runs have been around the actual race day Watford route as well as running up and down the hills of Berkhamsted.
Below is Melinda conquering the hills around the Watford Half marathon route!!

 

Melinda and I have shown our dedication by running around Berkhamsted in the pouring rain and hail. I have to admit all I wanted was for the run to finish and to get into a hot bubble bath with a nice cup of tea:-)

Melinda and I after we had finished

Last week we also ran the Berkhamsted half marathon route with some of Melinda's buddies,Vikki and Rob. OMG I forgot actually how hilly the route was but it was really nice having a little group of us as it really made the time go quicker as we were all chatting along the route.

 

 

I have also been joining Melinda and Roland in their swim sessions at Sports Space in Hemel. Roland has devised some fab sessions for the pool and I have really enjoyed them. Unfortunately I could not make this Wednesday with Roland but went with Melinda and Vikki on Tuesday. Melinda planned a swim session for us. I love how organised my training buddy is:

 

Thanks Melinda buddy - was an awesome session. Always fun when there is a group of us. My swimming is coming along but still got a way to come!!

 

I have managed to get out on my bike a few times but the bike is seriously my weakest discipline!!! After the Waterford Half marathon I am going to focus alot more on my bike - I definately need to!!



Don't be scared of weight training ladies!!!

Working in a gym environment I get a lot of comments from the lady gym members about not wanting to do weights because they don’t want to get bulky. I do chuckle to myself whenever I hear this comment, as it’s such a pre-conceived misconception that simply isn’t true! As a personal trainer, I believe it is important for people to understand the importance of weight training, so I am going to explain the benefits of including weights into your fitness programme.

Benefits of Weight Training

If you include 2-3 weight sessions a week it will help with your weight loss because weight training will increase your metabolism and therefore burn more calories throughout the day. When we are pounding the streets doing our running or cardio in the gym, we are working hard and burning calories, but when we stop, the calorie burning slows down.

Weights are important because while we are doing weights, we are burning calories and will continue to burn calories throughout the day even after the exercises have stopped. The reason for this is that weights build muscle and the more muscle we have, the more fat we burn.

So in conclusion, someone who doesn’t do weights will not burn as many calories throughout the day compared to someone who adds weights to their workout.

On top of this, muscle is much denser and more compact and takes up less space than fat, whereas fat is soft and squishy, so therefore takes up more space within the body.

The more muscle content you have, the better your body shape will be compared to someone who has no muscle content.

Adding weights to your workout

When adding weights to your workout ladies, please do not take it to mean that you can only do light weights with high repetitions. This type of weight training uses your slow twitch fibres, the same as you use for your cardio. I suggest you use heavy weights with low reps to change your programme around. I promise you, you will not bulk up, you will tone up!

To add, one of the reasons behind this is that we do not have enough of the male hormone testosterone to get big and bulky. Your diet would have to be very different to a normal healthy balanced eating plan if you wanted to bulk up.

So, in a nutshell, there is no way you will bulk up, so don’t be scared of lifting weights.

 Tracking your Progress

When tracking your progress, I say ditch the scales and use a tape measure instead, or try a pair of jeans or a jacket that are tight on you and then, hopefully, after following a weight training programme accompanied with healthy eating and cardio, you will notice a difference and your clothes will start to feel looser on you.

 To summarise, along with a healthy balanced diet you can combine lifting weights and cardio and you will see the pounds falling off and see an improvement in your body shape and muscle tone.

Remember: The more muscle we have, the more calories )Jwe will burn – even when resting. (yay

Kezziemac's Training Adventures of 2013.......