The Fit Muslimah Workout 1: Full Body Circuit
The Fit Muslimah Workout Series begins with a Fat Burning Circuit that allows you to build muscle and burn fat. Cardio and resitance training are equally important and when you can get both of them at the same time, you get more bang for your buck. The video below will show you 3 exercises that will give you a full body workout. Complete this workout 3 times a week on non-consecutive days. Even though the workout can be done with no weights at all do not underestimate the importance of adding weights to held build strength and muscle.
Plenty of people focus their workouts on cardio as the primary activity, with strength training coming up a distant second. They don’t realize that increasing your strength training can have far reaching advantages and will do a lot for your quest to lose weight. Incorporating strength training can help you to achieve faster results because it can build up lean muscle mass. This is not only good for weight loss but it can help you to achieve some amazing health benefits.
Lean muscle mass has some wonderful benefits. For every pound of lean muscle mass that you have, you are burning 35-50 calories. This can have exponentially wonderful results for you the more you have, so it is well worth it to consider strength training as a part of your workout regime. Lean muscle mass is especially important for women as it can help their bodies to recover faster and burn calories more so than any other activity that they can undertake. Strength training can help you to avoid injury and help in prevention of health conditions. So by switching your priorities of your workout and including not only cardio but also a good amount of strength training, you are doing your body good.
Lean muscle mass ensures that you are well on your way to having the right Body Mass Index (BMI). The target percentage of BMI in a woman’s body is 25% and the only way to get to that is through strength training. Of course you should also be incorporating healthy eating and regular cardio exercise, but strength training is the best defense in gaining the lean muscle mass that you desire. This will help you to lose weight faster, maintain a faster metabolism, and burn calories at a faster and more efficient rate. This can also help to increase your bone density which is especially important to women as it can fight off osteoporosis later in life. All of this just by focusing on your strength training and getting to a healthy BMI.
Being fit and in shape can help women with so many things in their life from having a healthy metabolic rate to conceiving and delivering a healthy baby. By increasing your lean muscle mass, you will not only get the more toned body that so many women wish for but you can also maintain a better and more healthy lifestyle. Strength training with cardio intervals mixed in is the best weapon in fighting fat and getting your body to the state that it can burn calories like crazy. Isn’t that what most women want after all?
So the next time you are inclined to skip the strength training and focus instead on your cardio workout, think again! A good balanced workout should include both, and if you are pushing for increasing your lean muscle mass then you should certainly make strength training more of a focus. Weight loss is only one aspect of why regular workouts should become a fixture in your life, but understanding how they can help you with any difficulties or health conditions later in life can be so helpful. By increasing your lean muscle mass, you can be in the optimal health and fight off any health conditions that could come up later in life.
Your metabolism: Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up. Studies have found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism and you burn more calories all day long.
Strength improvements are possible at any age. Women in their 70’s and 80’s who begin to weight train can build up significant strength. So metabolic slowdown is not inevitable, you can prevent and even reverse it. And you can reverse it by including proper eating techniques and exercising. People who maintain their lean mass through exercise and smart eating as they age experience only a 0.36 percent drop in metabolism per decade compared to the five to seven percent per decade drop that most adults experience.
Osteoporosis: Research has found that weight training can increase bone density by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.
Arthritis: Weight training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This reinforces the joints and helps prevent injury. Studies have showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain and can ease the pain of osteoarthritis and strengthen joints.
Heart Disease: Weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure, which is a contributing factor to heart disease. When cardiovascular exercise is added the benefits become even greater.
Diabetes: In addition, a study done by Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
What is weight training rate of perceived exhaustion (RPE)?
The biggest question for beginners is how heavy is heavy and how light is light. The RPE for resistance training is the best way to determine if you are lifting heavy or light. It may take a few weight training sessions and note taking to determine what your proper lifting weight is for each body part but being conscious of what your body says and does to you during and after your session is going to be the determining factor.
Weight Training Rate of Perceived Exhaustion (RPE)
Level 7 – you can complete 12 reps with some effort in the last 2 repetition (rep)
Level 8 – you can complete 10 reps with moderate effort. You are making more effort when you get to rep 8.
Level 9 – You can lift the weight 8 times with effort on the last 2 reps
Level 10 – you could not lift the weight more than 6 consecutive times.
Beginners should always stay with a level 7 until they have perfected the form of each exercise.