My Journey With Weight Loss – Strength Training

Today I did my 2nd 12 km run and once again it didn’t kill me. This time I admit I prepped myself a bit better. Instead of worrying about not being able to do it I spent some time yesterday reminding myself I did this last week so I could do it again and it would probably be easier. Well, it wasn’t easier and once again km’s 9 and 10 were the toughest but I pushed through them. I have to say it is really uplifting when you realize hey, I just ran 12 friggin’ km’s.

About a year ago as I was really starting to ramp up my fitness I thought I should add some strength training. I started with my upper body using 2 lb weights (now 5 lb weights are getting a bit easy so I may up those). I had no intention of developing bulky muscles, just ones that looked toned and I have accomplished that. I do an upper body workout at least 5 days a week and I will say compared to doing a 12 km run it is a piece of cake.

As part of that workout routine I also do some lower body strength training. This started with doing bridge exercises and wow did they help build my glutes and my quads. But then my physio upped the ante and had me add squats (particularly to build up my right quad), more challenging bridges and exercises to improve my hip muscles. Now my legs are strong as tree trunks and those muscles in my quads and hamstrings look amazing.

But I think the most important are the exercises I have done to strengthen my core. I have learned that your abs are not all you need for core strength rather it is all the muscles that support your spine including the back and pelvic muscles. Bridge exercises, if done correctly, work out all of your core muscles with the added bonus of strengthening your quads and glutes. I was told by both my chiropractor and physio to stay away from ab crunches as they really compress your spine. Instead I do a set of very challenging lifts which need strong abs. Planking can also give you a great ab workout but I hate doing them so my physio taught me a great modified plank which does the same thing. I will note my abs are now more toned than they have ever been.

The bottom line is my strength workouts have made all of my muscles strong and toned. Not only do they look good but I have not had back or neck issues in over a year. That in itself makes the hard work worth it after suffering with chronic spinal issues for over a decade.

So, add some strength exercises to your routine, you will be so glad you did.