The primary concern women have when it comes to weight training is, ‘I don’t want to get big or bulky.’ In the past couple of articles, we discussed why women simply don’t run that risk. So with the hope that I have convinced you to take up weight training, I’m back with some pointers on how you can make the best of it. 
    
Have a plan

When you do your research on weight training, it might leave you confused because different books and Internet sites will have different things to say. You might wonder which one is correct. And the thing is: They all are. But then, not everything works for everybody. This is why it’s important to plan. Set goals and write out detailed plans on how you will attain the goals that you have set for yourself. I have, with my trainer’s help, set an eight-week plan, breaking it down into two-week mini plans. The eight-week plan is for me to keep my eye on the goal, and breaking it down into segments is to ensure I don’t lose my focus. 

Watch your tempo

Tempo is the speed at which you lift the weight. Many people lift at a pretty fast tempo – usually at a speed of one second eccentric (negative or lowering) and a one second concentric (positive or raising). For best results, you should change the tempo at which you train and even this should be worked out in your plan beforehand. By changing the tempo you will increase the time under tension and this will force your muscles to adapt to a different stress. However, weightlifting is serious business and armed with all this knowledge, you should consider having a thorough discussion with your trainer before you start. 

Strike a balance

When making a weight training plan, make sure it convers both muscle groups – the pushing and the pulling muscles called antagonistic pairs. If you don’t focus on both equally then, sooner or later, it will give you problems. For instance, if you do shoulder press then make sure you do curls with tricep extensions as well. By giving the proper amount of workout to all the muscles you will be able to prevent imbalances and the potential for self induced injuries from improper training.

Warm up and stretch

I have been harping about the importance of strength training but I start every training session with five to 10 minutes of cardio. By doing the cardio before you train you will be able to increase your core temperature and thus be less likely to get injured while training. These days, when I do the cardio I generally do it interval style, going easy for one minute and hard for the next minute. This will not only raise your core temperature, but it will also burn a few calories. My trainer recommends you follow cardio with stretching the body part you are going to train. The stretching too should take five to 10 minutes. However, never stretch a cold muscle so make sure you do your cardio first. 

Post workout nutrition

The most common mistake most people make is not eating after they train or not eating the right thing. If your main goal is to build muscle, try to eat at least 30 grams of protein and 30 to 35 grams of carbs within about 15 minutes of your workout. If you are just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout. It’s a good idea to focus on protein because it helps your muscles recover and grow. You can have a hard-boiled egg, glass of chocolate milk, or a protein shake.

Keep a training journal

The last, and perhaps the most important, part of weight training is keeping an accurate journal. This will guarantee that you are making progress, and if you are not then the journal itself will have the answers as to why you are not making progress. You’ll be able to monitor your workouts this way and strength training is something that needs close monitoring. You will know how much weight you lifted and how many reps you did the previous week and that way you can increase the weight and repetitions accordingly as weeks pass by. I know it sounds too simple, but if you do this long enough you will attain whatever goals you set for yourself. Sometimes, it just boils down to discipline and accountability.

Disclaimer: I am not a fitness expert. I’m just someone who has worked hard to lose weight. I have consulted a dietician friend to find out what works for me, and suggest you do the same. I’m only sharing my weight loss experience through The Week and trying to motivate you all to adopt a healthy lifestyle. It’s always best to get an experts advice before beginning a diet and workout plan. Stop exercising if you experience pain during the workout. Also never reduce your calorie intake to less than 1000. 
If you have any queries regarding my weight loss journey, write to me at

sharmaditi374@gmail.com.

 
• working with weights