Strength Training Tips: Alicia Orlow

Welcome to Week 1 of the Weight Loss Challenge.  I’m so excited to be a part of your journey! Each week I will be providing you with information and tips related to strength training, and we will do a little myth busting along the way as well.  If you have been to any of my TBT classes, you know I LOVE strength training. It is such an important component of your fitness regimen, and the great news is that since you’re a member of Bodylines, you’re already engaging in some strength training in your classes.  So, let’s work together and increase that lean muscle mass.

First and foremost, let’s briefly explore why strength training is so important.  Once we hit our forties, we begin to lose muscle mass, known as sarcopenia. This decline in muscle mass may seem somewhat harmless, however, as we continue to age and lose more and more muscle mass over the decades, we can go from strong and independent to frail and weak.  What was once easy for us (e.g. carrying in the groceries, climbing the stairs, etc) becomes daunting. The great news is that we can work to counteract sarcopenia with a well rounded fitness regimen and good nutrition.

I could go on and on about this for pages, but I suspect that you want me to get to the point, so here it is.  Adding in strength training three to four times per week can be the component that keeps you feeling strong and living that adventurous, independent life you love.  And, on top of that, who doesn’t love to have a great looking arm when you flex? 🙂

Week 1 Training Tip:  Build your upper body strength…Add in push ups!  We all love to hate push ups, but they are one of the best body weight exercises around.  Push ups work your chest, shoulders, triceps, and your core so you get a big bang for your buck.  Here are some choices you have:

  1. Wall push ups
  2. Table top push ups (on your hands and knees with joints stacked)
  3. Push ups on the knees
  4. Push ups on the toes

Whichever variation you choose, work up to three sets of 8 to 10 reps with a 30 second rest between each set.  Make sure to keep your core engaged and a straight line from your head to your feet. Try this two or three times this week.  Let me know how it goes, next week we will talk squats!