When you would like to change your shape, weight training is effective in that change potential in two ways:
One, weight training is the most effective way of all to boost metabolism. It keeps your ‘internal furnace’ stoaked for hours after you’ve left the gym.
Two, if you are looking to highlight your slim waist, then building up the muscles in your shoulders and back will give you a rounder muscle , which will create the appearance of a smaller mid section.
Weight training also builds bone density, in conjunction with calcium, which is important to women especially, as you age. I find dumbbells to be as effective as machines because they require core stabilization (abs and low back). I also find that the convenience issue (not having to drive to gym- I do my weight training in my basement before all my kids get up) holds a lot of importance to my schedule.
Friday 4/23/10 Workout:
Recumbent Bike- 30 minutes
walking on street- 90 minutes, 6.47 miles
Friday 4/23/10- Food Diary:
Breakfast-
organic steel cut oatmeal (150 cal)
1 large banana, 1/4 cup blackberries (130 cal)
A.M. Snack-
15 almonds (120 cal)
grapefruit (40 cal)
Lunch-
salad - 4 oz orange Roughy , 1 1/2 cup spinach, 1/2 cup steamed broccoli/cauliflower,1 tbls edamame, 1 tbls sunflower seed, 4 cherry tomato (172 cal)
P.M. Snack-
whole wheat dry toast, 1 tbls no sugar added jam ( 80 cal)
1/2 baby carrots ( 35 cal)
Dinner-
3 oz chicken( 150 cal)
1/2 cup whole wheat pasta( 160 cal)
8 asparagus ( 27 cal)
1/4 cup mushrooms, pan cooked with butter flavored non stick spray( 40 cal)
Dessert-
1/2 cup high protein cereal, 1/2 cup blueberries, 1/4 cup non fat vanilla yogurt (120 cal)
TOTAL CALORIES- 1224
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