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7 Strength Training Excuses: Busted!

Get Over the Excuses to Get Stronger

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Remember when you were a kid and claimed that your dog ate your homework, when really you just didn't get around to writing your book report? Of course, your teacher knew you were fibbing. While most of us are past blaming the dog instead of taking responsibility for our actions, this doesn't mean that we're beyond using excuses—whether we realize it or not. As a personal trainer and fitness instructor, I've heard almost every reason under the sun for why people "can't" be active, let alone do something specific like lifting weights for the recommended 20 to 30 minutes twice a week. However, outside of an actual health condition and a doctor's note saying that strength training isn't recommended, lifting weights is so beneficial to the majority of people that all excuses are busted pretty quickly. The benefits of weight training are numerous, including increased muscle strength, balance, bone density, lean muscle mass, insulin sensitivity and cardio endurance—not to mention that strong, lean muscles simply look better! So if you've been making excuses and opting out of weight training, read on to get the (nice) kick in the workout pants that you need to start benefiting from regular strength training. Busting 7 Common Strength Training Excuses Excuse #1: Strength training is boring. If you get bored easily or like activities that are a little more fast-paced and engaging, then strength training really is for you—the sky is the limit! From groupclasses that pair lifting weights to fun music, to suspension training with the TRX, workout DVDs, free weights,  kettlebells, circuit training (more on that below) and even using your own body weight at home while watching TV, the options are endless—and certainly not boring. The strength training workout for you: Hit up your gym to find an engaging strength class, or check out this 20-minute dumbbell workout with Coach Nicole!  Excuse #2: I don't have time for strength and cardio. The best thing about strength training is that it can double as cardio if you do it the right way! There are three basic ways to do this. First, you can add some cardio moves, such as mountain climbers or jumping jacks or marching in place, between different strength exercises to get your heart rate up and keep it elevated through your entire workout. Second, you can do a circuit-training type format where you have no rest between exercises and perform moves that work major muscle groups (such as lunges, squats and push-ups which target multiple muscles). This also keeps your heart rate elevated, giving you a high calorie burn and working your cardiovascular system. Third, you can do strength moves that work the lower body with the upper body (for example a lunge with a bicep curl), to really get your heart pumping. Continued ›Excuse #6: I don't want to get hurt. Moving your body in new ways and lifting weights can certainly make you more susceptible to injury. But, if you warm up properly, lift weights using proper form, understand the difference between soreness and pain and really listen to your body (not pushing it too hard, especially in the beginning), the benefits of strength training far outweigh the risks. The strength-training workout for you: Sign up for a session with a certified personal trainer to show you the basics of strength training including proper form, breathing and appropriate weight selections. Also be sure to read these tips to stay injury-free! 7. I'm trying to lose weight, so cardio is more important. When it comes to weight loss, a calorie burned is a calorie burned, no matter how you go about it. And the whole idea behind losing weight is cutting calories through both diet and exercise—not just cardio exercise either. In fact, many strength workouts like bootcamps, kettlebell training and circuit training can count as cardio (see excuse #2 above) and help you burn more calories than easy- to moderate-intensity cardio does. In addition, strength training adds muscle to your body, which boosts your metabolism, as muscle burns more calories per ounce than fat. It can also help to reshape and tighten your body. Bottom line: If you're using excuses to keep you from lifting weights, it's time to drop the nay-saying and just try it. Strength training is an essential activity for overall health that will help your body composition, thereby making weight-loss easier. So don't delay; try strength training today!

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Summer beach workout

Summer beach workout

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"Begin by instructing yourself, then you will receive instruction from others."
- Goethe

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Each of our views on food and activity were shaped by our unique life experiences. Don't expect to feel the same way that others do.

The Portion Distortion Guide

A List of Serving Sizes

-- By Nicole Nichols, Fitness Instructor & Health Educator

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Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes. Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible. Examples One serving equals That's about the size of Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible. Examples One serving equals That's about the size of Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball Dried fruit 1/4 cup raisins, prunes, apricots An egg Juice 6 oz 100% fruit or vegetable juice Hockey puck Raw vegetables 1 cup leafy greens, baby carrots Baseball Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible. Examples One serving equals That's about the size of Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards Beans 1/2 cup cooked beans, split peas, legumes Billiard ball Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible. Examples One serving equals That's about the size of Cheese 1 ounce or 1 thin slice of cheese A pair of dice Milk 1 cup milk, yogurt, soy milk Baseball Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible. Examples One serving equals That's about the size of Fat & Oil 1 tsp butter, margarine, oil One die