The Christian Online Magazine -

In America today we are constantly being bombarded with commercials on how to lose weight quickly by taking a pill or some other quick fix. If it were really easy to lose weight and be healthy, everyone would do it. Statistics tell us that obesity in America is growing and we are becoming a nation full of heart disease, cancer and diabetes. We all need to realize there is not a “microwave” formula to weight loss. There is daily sacrifice that you must pay to achieve maximum results called health.

An area of health that many women neglect is strength training. During physical activity your muscles burn calories. Muscles also burn calories while at rest. Isn’t that great news? Imagine yourself watching television or sleeping at night while calories are being burned because you started strength training twice a week. Strength – training can provide the following benefits:

1. Increased strength of bones, muscles and connective tissue, which decreases the risk of injury.

2. Increased muscle mass. After the age of 20, most adults lose one-half pound of muscle per year due to decreased activity. This will raise your BMR (basal metabolic rate) making it easier to maintain a health body weight.

3. Improve quality of life. You will be able to perform your daily routines (carrying groceries, gardening, holding kids, etc.)

Remember to always vary your routine. Free weights and machines are great for strength training. Also, Pilates is great for strength training, flexibility and joint mobility. Pilates uses ones own body weight for resistance. Don’t let boredom stop you!

EXERCISES MUSCLE GROUP

leg press quadriceps, gluteals

leg curl hamstrings

chest press pectorals

lat pull down latissimus dorsi

lateral raise deltoid

triceps press triceps

biceps curl biceps

curl-up abdominals

back extension erector spinae

A good weekly goal is to train each muscle group at least two times with two days rest between workouts. One set of 8 – 12 repetitions, working the muscle to fatigue, will bring results. You want to feel as thought you can’t lift the weight again. Keep the movements very slow and controlled and breathe normally. A good rule of thumb is to lift the weight to a count of two and then lower to a count of three or four.

Remember, we are a spirit, we have a soul (mind, will and emotions) and we live in a body. If we want results in our natural flesh, we must strength train our spirit and soul first. I learned years ago to take the word of God like medicine to build faith and grow. For example, I may confess scripture up to three times a day just like you would take a medication three times a day for a sickness, etc.

Confession scriptures:

I will lift up mines eyes unto the hills, from whence cometh my help. Psalm 121:1

I will praise thee, for I am fearfully and wonderfully made: marvelous are thy works: and that my soul knoweth right well. Psalm 139:14

Copyright 2004 by Sheri Wiese