In the summer of 2017 I agreed to do six weeks of personal training as an introduction to weightlifting. for an article.
I was always trying different things as a lifestyle journalist, but it was mostly fleeting interests for content.
Strength training, however, was different. When I agreed to write that article, I had no idea it would ignite a passion that would become a lifestyle.
I had never lifted a barbell when I started, and although I loved dancing and playing netball as a teenager, I didn’t consider myself a “physical person”. From time to time I would put myself through a boring period on a cardio machine.
But five years later, discovering strength training has changed not only my body but all my life. Fitness is now my specialty as a journalist, I have a healthy relationship with food.and I am also stronger, in better shape and thinner.
“Resistance training is the key to almost all training goals,” personal trainer Luke Worthington previously told Insider.
I’ve been lifting weights consistently for five years, it makes me feel empowered and, instead of seeing exercise as a punishmentI’m excited to go to the gym.
I learned valuable lessons along the way that would have helped me when I started, including that exercise alone won’t make you lose a significant amount of fat, and there’s no such thing as “toning.”
1. Exercise is overrated for fat loss
Despite exercising more than ever, I did not lose weight for almost two years in my fitness journey. I actually gained weight, and while some of it was muscle, it was also fat. I was just eating (and drinking) too.
I did not lose fat until I educated myself on calories and minimized overeating.. Strength training and a high-protein diet also helped me maintain muscle mass.
After losing body fat and losing 35 pounds, people mistakenly assumed I had just gotten fit. But he was already strong (he could deadlift 255 pounds), he just didn’t fit the image most people associate with someone who works out.
Formal exercise only makes up 5-10% of the calories the average person burns in a day, personal trainer Graeme Tomlinson previously told Insider. That’s why I exercise to get stronger, fitter and empower myself, not to burn calories — if I want to lose fat, I look for a calorie deficit with my diet.
2. Lifting weights does not make you bulky
Contrary to common misconception, lifting weights does not automatically make women “bulky.” Building muscle is actually a very difficult and time-consuming process, especially if you’re not eating at a caloric surplus.
“If you do it three times a week, the muscle gain won’t be noticeable for most people,” personal trainer Sarah Carr previously told Insider.
The physique of female weightlifters is the result of hard training and dedicated nutrition, Carr said, and genetics also play a role.
Five years later, I love the muscle I have and have yet to get bulky.
3. Toning is a myth
Lifting weights can help create a “toned” physique a lot of women covet. but it’s a myth that muscles can be toned, they simply grow or shrink.
Looking “toned” essentially means having some muscle mass and enough body fat to see it, personal trainer Pete Geracimo previously told Insider.
The way to achieve this is to build muscle through resistance training and lose fat through light weight training. calorie deficit.
4. Consistency trumps perfection
Not all workouts are going to be great. Some days my training feels harder than others. Sometimes I don’t want to go to the gym at all. But 90% of the time I go, I show up and do something.
Knowing that I won’t always feel motivated to train, and that sometimes I’ll have to push myself to get to the gym, has been key to staying consistent and reaching my fitness goals. I also don’t blame myself if I have a lighter workout sometimes.
overtraining doesn’t help me reach my goals faster and sometimes I take an extra day offbut I have made progress, and have made exercise a part of my lifestyle, recognizing that consistency is more important than perfection.
5. Changing your training is good, but the basics always work
Every time I have changed my training style (for example, from a bodybuilding program to a cross fit-training plan style), my body has adapted.
This often leads to delayed onset muscle soreness (DOMS), which is mistakenly regarded as a sign of effective training. So I don’t change my training every month in search of DOMS.
My workouts will always include fundamental movements such as squats, hinges (deadlifts), push (bench press), pull (pull-ups), lunges, and carries.
The basics are basic for a reason, and to progress you need to train them consistently, applying progressive overload, Worthington said.
6. Anyone can become a ‘fitness person’
I used to think that “fitness people” were born that way, and if they weren’t, there was no hope.
The last five years have shown me that this is not true.
Finding a way to move that I actively enjoy changed everything for me. Not everyone will love lifting weights, but that doesn’t mean there isn’t one type of exercise for you. You may not have found it yet.
