The Strength to Change

OK, so you're ready to get in shape, and you know how to walk or run around the block or ride a stationary bike, but is that going to be enough to get you leaner and firmer?

In a word: No.

Muscle work isn't just for bodybuilders. It's the reason you can climb stairs, get a dish out of the cabinet and pick up kids and hold them. You are already strength training every day of your life with your day-to-day activities. But including formal strength work in your exercise program can dramatically enhance your quality of life, making everything physical that you do so much easier.

So how can it help you get leaner? Strength training increases your physical capacity for work (like aerobic exercise), supports and protects your bones and joints against injury and increases your daily kcal needs. How much? Some competitive male bodybuilders have to eat between 5,000 - 7,000 kcals a day just to maintain their muscle mass. My own kcal requirements are between 2,500 - 3,000 kcals a day, and I'm only 150 lbs! I do work out hard but only 3-4 days a week and rarely more than an hour (and usually less), so it's the increased muscle mass (at 10% BF I have about 15-20 lbs more muscle than I did at the same weight in my 20's) that drives the kcal requirement.

It's a good idea to work with an experienced, nationally certified trainer to learn proper execution (critically important for safety and effectiveness), but if you can't find one near your home, I can provide on-line instruction with pictures/videos demonstrating proper form.

For simplicity, and assuming you have no injuries that are aggravated by these exercises, here are the best three strength exercises to start with:

1. Squats






2. Lat Pulls






3. Push-Ups



Why did I pick these? Because they are compound movements (similar to functional movements) that, together, integrate all the major muscle groups in a balanced way. If you're new to strength work, you should be able to do 10-15 repetitions of each exercise with good form (slow, controlled, full-range movements)but 15 should be VERY difficult. Stop if there's ANY joint pain at all.


Note: Push-Up difficulty can be adjusted by placing your hands on the floor (hardest), the wall (easiest) or any surface height in-between. I have clients who use their bathroom counter or the foot of their bed.
Always warm-up (some light cardio) for a few minutes before doing strength work and always stretch afterward.

I'll provide more detailed guidance on those and other points in the coming days.

Muscle-up!