I mean, seriously, if you have ever been on a treadmill you know that after hours of running or walking, when you finish, you never left the spot you started at. Booooring! But there is another problem with treadmills too, they don’t really get you anywhere in terms of changing your body shape and giving you long term results in weight loss. They will help you burn some calories. If you are walking or running on it flat though, it won’t be much, as the treadmill is doing most of the work. You can change your workload tremendously just by increasing the incline by a few percent. Suddenly your butt and hamstrings will have to do some work too. If you have never tried this, next time you’re treading along on the treadmill, put the incline on 10% and see how your butt feels after ten minutes!
Every time I go to the gym, the treadmills are usually taken by girls walking or jogging. The steppers are usually taken too and so are the cross-trainers (elliptical machines they might be called too). These girls are all shapes, sizes and ages, but I am pretty sure they all have the same things in mind; lose weight, have skinny and toned arms, a great butt and a flat tummy. Oh, and probably have gorgeous looking thighs too, with that line on the side you know, and hopefully a box gap eventually.
I hate to be the one breaking it to you, ladies, but treadmills won’t get you there! If you want to change your body shape and ‘tone’ up (also known as getting leaner and building some hot muscles) you need to get of the mill and walk over to the (oh so scary) weight section of the gym! And lift something heavy. Several times a week! Don’t bother lifting 1kg dumbbells repeatedly to build great arms or do five hundred sit ups every night to get a flat tummy. It’s not going to happen! To change your body, build a great butt and get beautiful arms and great abs you need to lift heavy and (wait for it…. wait for it) eat enough food to fuel your workouts and to build and recover your muscles!
You have probably heard the term “abs are made in the kitchen” and they really are. Your abs are not just gonna jump out of your abdominal fat, no matter how many sit ups you are doing or how many hours you are doing on the treadmill. You might lose the unwanted kilos by doing a shed load of cardio and watching what you eat, but your body won’t become tight, trim and terrific. You need to lift! Heavy! AND, you need to eat properly. If you are training hard and not eating enough, you won’t build your body, you will break it down. A salad and an apple is not going to cut it, you will need to eat some protein, some fat and some carbs! How much really depends on how big you are and your body type. And how old you are, how much training you are doing and what your goal is. So every time you see “Get your dream body in only two week with this amazing new diet”, just remember that there is no wonder diet that fits everyone. There is NO diet that can change your body forever. Only a lifestyle change can help you achieve your long term goals.
My little Something Every Day this morning was a weight session; chest, shoulder and triceps. A quick warm up, straight into it, short rest periods, get it over and done with and continue on with my day. You don’t have to spend hours and hours in the gym. You just have to be consistent. Do Something Every Day. If you have never lifted weights before, it might be a good idea to invest a couple of sessions with a Personal Trainer so you know you are doing the exercises right. Good technique is key and so is compound exercises that works more than one muscles at a time. I don’t bother with bicep curls (but then again I am a girl, and my biceps are bigger then they need to be anyway!) when I use them when I work on my back. A workout should be efficient and effective. Plan what you are doing before you leave home, so you don’t end up walking aimlessly around. Stick to a program for 4-6 weeks so you can track progress, then change it so you don’t get stale and bored and your muscles don’t get challenged anymore. Lift a little heavier every time. Challenge yourself!
So, next time you are headed to the gym, get off the treadmill and do some squats! It will be your first step to a hot booty before summer comes! And your whole body will benefit from having strong legs and glutes. Good luck 🙂