1.  Train with weights
2.  Eat small, balanced meals every 2.5-3 hours

These are simple in theory and they do work, but to practice does take some discipline and time.  As the adage goes, “Old habits die hard.”  If you’re not used to either of these  practices, then give yourself some time to adopt them as lifestyle changes.  Let’s tackle each one separately.

Why Weight Train
Contrary to popular misconceptions, schlepping around weights (which includes using your body as a weight, resistance tubes and bands, dumbbells, barbells and machines) will not bulk you up like a bodybuilder on steroids.  So, for the ladies reading, please drop all fears of looking fierce and masculine because we do not produce enough male hormone (testosterone) in our bodies to achieve an Incredible Hulk-like physique.

This is easier said than done because we worry about finding the time and we worry about which exercises and how to perform them.  Review the November 2008 Scoop to get some tips on saving time.  As far as proper technique goes and which exercises to implement, you should find yourself a worthy personal trainer or fitness instructor to help you on your own or during a resistance training class (yoga and Pilates qualify here).  If going with a personal trainer, see if that person can set you up on a program so that you can perform it on your own once he/she helps you establish the techniques.  The trainer will also have some ideas on nutrition to help you balance out your efforts.  If going to a class, see if the instructor can guide you during class a bit or is willing/able to discuss some questions with you either before or afterward.

Getting to the real question of why weight train, let us understand a little about the body and what we are meant to do.  Muscle is hungrier than fat.  It consumes more calories while resting and it consumes even more calories to work.  Adding weight training to your regimen will help you increase your body’s ability to break down food into energy and improve it’s ability to build up tissues.  Muscle is obviously leaner than fat, it gives you strength and it looks great.

In upcoming Scoop issues, I’ll also give you some exercise tips that will help you understand how to perform a given exercise. So stay tuned for that info.

What does eating every 2.5-3 hours do for me?
Excellent question!  Keep those fires stoked to help your body burn more calories.  Eating before you become a ravenous lunatic, will certainly do wonders to balance your blood sugar levels, your energy levels and prevent short tempers (to some degree).  Hey, your kids should be rejoicing!  Speaking of kids, they naturally have to eat frequently.  I notice my kids cannot handle low-blood sugar fatigue (and I can’t handle their “LBS” fatigue either!).

Now, eating small balanced meals will aid you further in producing healthy effects for your body.  To balance your meals means including proteins (like lean meats, fish, egg whites) carbohydrates (some whole grains, green leafy vegetables, fruits) and healthy fats (nuts, organic dairy, fish oils, flax seed meal).  The ratio at which to include them is different for each person and would include an exhaustive article on the topic.

Notice I didn’t include chips, junk food, sweets, bakery, margarine, and that which is referred to as processed foods.  I’ll even go so far as to suggest you limit things like cereals and crackers to one-two servings daily.  Swap out some of these things in favor of vegetables. (I know, I hear the groans now, but guess what: you know it’s the truth…;)

One last nutrition tip: always consume protein with meals and snacks. You will notice a world of difference in feeling satisfied longer and it will help you in building those muscles that you’ll be working on, right?!

Now, get cracking and tell me how these tips have helped you.  And if you’re still in need of exercise direction, then feel free to contact me so you can attend one of my Fitcamp classes for free.

Until the next article, stay strong and eat well!

Liz Donnelly is a proud member of National Association of Professional Women, International Youth Fitness Association, Lakewood Early Childhood PTA and Junior Women’s Club of Lakewood and mother of three. She is the Owner, Fitness Trainer and IYCA-certified Youth Fitness Specialist for Training by Liz, LLC. She also runs a blog on family fitness at www.FamilyFitnessGuru.com. For comment or to request speaking engagements contact info@familyfitnessguru.com.

Copyright 2009 by Training By Liz, LLC.  This article is not to be reprinted in any format without the express permission of Liz Donnelly or Training By Liz, LLC.