Unless you only go to the gym to take pictures and check in on Facebook, only to prove that you go to the gym. Because if you keep lifting 1kg dumbbells, you won’t get any results to prove that you are going, so you will need all the pictures you can get.
I must say though, I’ll give you a little credit for moving away from the treadmill (because the treadmill won’t get you anywhere) and over to the (light)weight section of the gym. A little pad on the back for that. But, the weights you are holding in your hands needs to be a little heavier. Actually, strike that, a lot heavier. Obviously, if you have never lifted weights before, start with a few easier sessions before you go really hard. But if the weights you are holding are so light that you can do 50-100 repetitions without having to stop, they are way too light (much like you would do in a weight lifting class to music – no name mentioned). Actually, if you can do just 15 repetitions, they are still a little light. Aim for 6-12 repetitions. And that should be it! That should be so heavy that you are not really able to do more than that. Rest for a little while, maybe a minute and go again – this time you might not even be able to do 12, but don’t worry about that, just worry about doing as many as you can do. That’s enough. Then repeat one or two more times.
And, don’t waste your time doing bicep curls and triceps extensions. Do some big, compound movements and get it over and done with faster. Who’s got time to spend hours in the gym every day, anyway? Compound movements means exercises that move more than one joint at a time. Squats for instance, excellent choice of compound movement, using your ankles, knees and hips and strengthening legs, glutes and core! Do more of the big things and less of the small things. Save time and get better and faster results!! Just make sure they are heavy repetitions.
What was that sorry? You’ll get bulky if you lift weights? Really? How come I’m not a massive unit then? Because I squat quite often. And do chest press, chin-ups, pushups seated rows and leg press on a very regular basis. And last time someone called me bulky was, ehm, never! Words often used abut me; mini-person (I prefer big person in a mini body though), solid (as in I am a lot heavier than I look, because muscle take up less room than fat) and bootylicious (from all those squats, come on girls, you know you want to hear that too!). Never have I heard the word ‘bulky’ being used to describe my body.
You will not get bulky from lifting heavy weights. You will get strong, your bones will be stronger (no osteoporosis here thank you!), your body shape will improve from skinny fat (oh how I love this word) to hot and sexy and your posture will improve due to a stronger core (this means if you sit down a lot you are a lot less likely to get lower back pain). You will have so much more energy, walk with confidence and you will have the strength you need to do the things you love in life (such as throwing your little niece up in the air and listening to her laughing and saying ‘again, again’). You will be a lot less likely to get Type 2 diabetes, because your insulin sensitivity will increase (hurray for that) and you will no longer have to ask your husband to open up jars for you (although he will feel like you need him if you do, so maybe just keep asking anyway!). And on top of all this, someone might start calling you bootylicious!
Do you need more reasons for going heavy? It’s fun! Or at least, the feeling of getting stronger and lifting heavier is fun! Moving house will be easier (mowing the lawn too). Your bingo wings will disappear. You will become a new you and you can probably spend less time in the gym than you used to, because suddenly your sessions became efficient and your increased metabolism (due to more muscles) will help you burn more energy every day.
Just promise me one thing? If you are going to the gym to lift heavy, please, please, please make sure you eat plenty of food too! Food that will nourish your body, give it building blocks to support your muscles as they are repairing. Food that will give you the energy to exercise. Food that will make you feel good. And enough of it! Stop starving yourself. Feed the muscles and you will burn the fat! Go lift!