We are up and running
Well the first week of the launch has come and gone. It has been going great so far. Thank you everyone for the support and I am so excited that you are loving the site. I have updated the free featured workout for the week. I will try and do this every Monday so you can have the workout for the week done already. This weeks featured workout is a Kettlebell Circuit. I guarantee this one will kick your butt. If you don’t have a kettlebell I would highly recommended picking one up. Most sporting good stores carry them now. There is a link at the bottom of the workout too where you can order some online if you are interested.
I have also added 50 new exercises to our database and will continue to do so often. A few that I have added include Double KB Cleans, DB Manmakers, Band Pistols, Sliding Spiderman Push Ups, and MB Twisters. We are at well over 1000 exercises so you should get a ton of variety in your workouts. Remember the more options you pick the more variety you will get. For our paid members I have also added the 150 workout challenge. See how fast you can get through these 7 exercises. Report your time at the bottom of the workout.
Keep the comments coming. We always love the feedback.
3 Reasons Why Women Need to Strength Train.
One comment I hear all too often is that women are scared to strength train because they don’t want to bulk up. As many times as I have said it, still people don’t believe me. Don’t worry about bulking up. Unless you are eating a high caloric diet, working out incredibly hard, and/or taking steroids you won’t see this happen. If you don’t believe you can test it and see what happens. Measure a few areas of your body (Chest, Waist, Hips, Arm, & Thigh). Workout out with strength training for a month or two and remeasure. You will probably find that you have actually gotten smaller.
Now that we cleared that up here are three reason women especially should strength train:
1. Dieting without strength training means you will lose lean muscle mass.
I promise if you do no form of strength training you will lose not only fat but also muscle as you lose weight. You will run into serious health issues as you age if you continue this. Strength training is the only type of exercise that can effectively build muscle. Even when you strength train it is not easy to build muscle mass, unless you have never worked out before. Sometimes the main goal of your training program is to not lose muscle as you lose weight. This can be very difficult to do unless you are participating in intense strength exercises.
2. Strength Training burns more calories than cardio.
The primary point of exercise is to burn as many calories as possible (if you are trying to lose weight or lean up). Studies are showing that strength training, when perform at a high intensity, will burn more calories during a workout of equal time of cardio. Not only that but you will raise your metabolism after your workout more from strength training due to Excess Post Oxygen Consumption (EPOC). This is often referred to as the afterburn effect of training. This means that during your workout you use so much energy that your body has to increase your metabolism so that it can replace all the energy that has been used. This can last up to 48hrs if you are working out at a high intensity. So if you compare 45 minutes of cardio versus 45 minutes of strength training why not do the one that will burn more calories. This doesn’t mean stop doing cardio, but your primary focus should be on strength training.
3. Weight Bearing Exercise Build Bone Mass.
Before I mentioned how if you diet you will lose more than just fat. Along with losing muscle you will also begin to lose bone mass. If you are female and over 30 this should be a serious concern for you. Osteoperosis is a dangerous health risk. You need to do everything you can before you run into problems. Resistance training will increase your bone density. Even if you are older you can still see great benefits from strength training. One study showed young post-menopausal women (aged 55) who lifted more saw greater increases in total body bone mineral density. However, once training is halted there will be a reverse in benefits so you do have to continue your program to keep these gains.
I hope these tips jump start you into your program.
Sincerely,
Mike Deibler M.S., C.S.C.S.
My Workout Creator
