Girls, we all know that muscle is way better than carrying around extra ( this is a bad word in my gym), FAT!! There I said it!
Muscle requires more energy to maintain than fat, thus your body has to expend more calories if you have more muscle. Studies have shown that even a small increase of the amount of muscle mass in women can have a large impact on metabolic rates. This is terrific! Even while you are sleeping, your body will be burning extra calories with your new increased metabolism, 24/7.
I purposely ask my clients to go to the rack and pick up say a 15 pound or even a 30 pound dumbbell, and ask them to walk in a circle for a full minute! See what the body feels like to carry around that extra weight. That is a great deal of stress on your organs, joints and all the tissues in your body.
Now, if you are trained properly you should not bulk up. Certain body types however can have different results. That is genetics, so it’s important you learn how to do so. In addition, unless you are taking steroids, which I never recommend, it would take some time and effort to build huge mass. But for the most part, if we approach your program that allows us to build nice, lean muscle, we’ll start to burn more calories AND get those nice lean stripes and defenition that we long for!
One way to add nice lean muscle, is to simply start off with lighter weights and increase the number of reps. Not to fatigue, but say maybe 15-20 reps, so you can add another set without compromising your form.
This is just a quick tip for now, stay tuned for more.
Your biggest fan, Suzie!
Hi Susie! My friend is getting married in a few weeks and I want to wear a strapless dress. I was wondering if you can suggest some exercises that will work my back and shoulders so they will be toned and amazing. I’ve got some 5lbs free weights and have been doing some curls, but I need something that will really target those areas, and fast! Can you help? Thanks!
Hey Dana! I remember you saying tha you wanted a few tips for this and you got it! I’d like you to perform these exercises in front of a full body mirror, to make sure your form is good, and to see those new muscles taking shape!
2-3 sets 12-15 reps total
Shoulders:
1. Kneeling front raises. Kneel on a mat or comfortable, firm surface. Keep your feet/toes on the mat during movement. Hold ea weight in front of you, down at your side, back of hands facing mirror. Raise the right hand/arm while keeping straight, up to about the height of your chin. Repeat on the left. Do this in an alternating,rythmic fashion. Imagine pulling the back of your hand up to the cieling. ( keep this at 5lbs. try 8 in 2 weeks )
2. Two Arm Overhead Press on Stab Ball. 5lbs is good, work your way up to 8lbs. You’ll know you can handle it if your form continues to be perfect.
Sit on ball, feet shoulder width apart. Start with weights in hand, palms facing mirror, just below your shoulder. Focus on the tops of the shoulders as your power base, as you press the weights above your head, touching ea other at the top. Lower again and repeat. Keep your posture nice and upright. Breath out as you press over the head. To increase the challenge, move your feet close together!
3. Side Lateral raises:
A little challenging, so watch the low back and keep your head down. Stand with feet a little close together. Slightly bend your knees and hold ea db at your side. It’s tempting to look in the mirror, but can cause neck pain. So, keep your head neutral or looking slightly down. At the same time, arms straight, raise your arms up and don’t go past the top of your shoulders. As you pulll up, if your arms start to bend, you may need to lighten the load.
Back
1. Bent Over Reverse Flys: This is awesome for a sexy back! Start by standing in staggered stance. Bend over with the weights and imagine you are hugging a tree or a bear. Arms are slightly bent. The weights are now touching each other. Before you begin, try and bring the shoulder blades slightly together so your back at the top flattens a bit. Draw in your belly button to the back of th spine ( imagine squeezing a lemon between your bbutton and your spine ). Do not squeeze the weights. Pull up with your back muscles until the elbows are bent in a nice 90 degree angle. That’s your stop position. Return to start again with the arms slightly bent and hug the tree again.
This should give you a great start Dana. Call me and I can send you more in detail.
Send me pictures!! Warm aloha,
Suzie Cooney, Suzie Trains Maui