80. Best Workout for Getting Toned? Weight Loss? Perimenopause? Postpartum?
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In this episode, we tackle one of the most common questions I get as a personal trainer: "What are the best workouts for ___?" Whether you're looking to build muscle, tone your arms, achieve a flatter tummy, or find the best exercises for menopause, postpartum, or pregnancy, this episode is for you! I break down why strength training is the secret to long-term fitness success and why progressive overload is the key to seeing real, lasting results.
Key Highlights:
- Why Strength Training is Essential: Strength training workouts are the most effective way to achieve sustainable results, no matter your life stage—perimenopause, menopause, postpartum, or beyond. Learn how to leverage these workouts for better muscle tone, increased strength, and boosted metabolism.
- Understanding Progressive Overload: Discover the science behind progressive overload, a technique where you gradually increase the stress on your muscles through repeated workouts, increased reps, or heavier weights. This method is vital for building lean muscle mass, enhancing bone density, and boosting metabolism.
- Practical Tips for Progressive Overload: I’ll walk you through a 4-week example of how to progressively overload your muscles, with step-by-step guidance on adjusting your weights and reps. Whether you’re just starting your strength training journey or you’re a seasoned lifter, you’ll learn how to tailor this method to your needs.
- The Spiritual Parallel: Fitness isn't just physical; it's spiritual too. Progressive overload is a lot like sanctification—a gradual process of growth and strengthening over time. Just like we grow in our faith, our bodies get stronger when we challenge them consistently.
- Tracking Your Progress: Why it’s essential to track your weights, reps, and progress. Tracking isn’t just about numbers; it’s about seeing your growth and celebrating your wins—whether that’s lifting more weight, increasing your reps, or simply feeling stronger.
Why Strength Training Beats HIIT for Long-Term Results
We often hear about the benefits of HIIT, but when it comes to long-term results, strength training is the clear winner. HIIT can be effective in short bursts, but if you're looking for sustainable change and long-term muscle growth, strength training workouts will help you get there. Plus, strength training is better for your metabolism and can help you burn more calories even at rest.
How to Build Lean Muscle with Progressive Overload
The secret to building lean muscle and getting that toned look is in the small adjustments:
- Week 1: Start with lighter weights to get used to the exercises.
- Week 2: Increase your reps using the same weight.
- Week 3: Add 2-5 lbs to your weights.
- Week 4: Increase your reps again with the heavier weights.
This technique not only challenges your muscles but also keeps your workouts effective and engaging. And don’t forget—these small adjustments will lead to significant gains in muscle tone and strength over time.
The Metabolic Benefits of Strength Training
Building lean muscle mass through progressive overload isn’t just about strength—it’s about boosting your metabolism. More muscle means more calories burned at rest, allowing you to maintain a healthy weight without the need for extreme calorie restriction. This makes strength training a powerful tool for anyone looking to avoid diet burnout and focus on a sustainable, holistic approach to fitness.
Best Workouts for Every Season of Life
From pregnancy to postpartum to menopause, the answer remains the same: the best workouts are ones that use progressive overload. Strength training helps you build a foundation of lean muscle that will carry you through every stage of life, keeping you strong, capable, and confident.
Tune in to Learn:
- How to implement progressive overload into your routine for better results.
- Why strength training is superior to HIIT for long-term gains.
- Tips for tracking your progress and celebrating your wins.
- How viewing fitness as a spiritual discipline can transform your mindset and your results.
If you’re ready to see real results and build lasting strength, start focusing on progressively overloaded workouts. Remember, it’s not about how much you lift today—it’s about growing stronger week by week. Let’s build the habits that will keep us strong and capable through every season of life.
