Category

Cardio Workouts

Running is the Worst Way to Get Fit

By | Cardio Workouts

There’s an article with the above title that periodically goes viral on Facebook.

Read the full article here ->-> https://tonic.vice.com/en_us/article/running-is-the-worst-way-to-get-fit

This is basically the premise of my book, Fit Moms for Life: How to have endless energy to outplay your kids.

The irony is that over the past four years, I have become a dedicated runner.  I ran about 1700 miles over the past year and now can honestly say that I truly enjoy it.

I’ve been running 70 miles a week recently, training for a marathon next month. Five years ago I’d have told you no way would I ever do such a thing, lol.

So how have my views evolved?

Well, I still believe if you are looking to get leaner, toned, and more athletic, then running isn’t the best form of exercise to start with.

What changes metabolism, more effectively tones the body, and is much more time-efficient?

Strength training and interval training combined.

This is the cornerstone of all our programs at the Transformation Center and all 50 of my workout DVDs.

It just works. Check out Monday’s post here, if you want more details on my fitness formula.

However, since I wrote my book almost 10 years ago, I have warmed up to the idea of running as a good addition to a foundational strength and interval training program. 😉

There are plenty of benefits to running.  Here are a couple that I have personally experienced.

  • It gets me outside and exploring new areas of my community
  • It has caused me to have a lower resting heart rate
  • Mentally it is powerful to know I can go out and easily run 10 miles with little effort
  • I have enjoyed seeing my progress of getting faster and having more endurance
  • Running has helped clear my mind and reduce stress. It also makes me sweat a lot
  • ”Runners high” is actually a thing, and it can make you feel amazing

So running can be a great addition to a well-rounded program.

Just don’t start doing nothing but running because you want to lose weight.  In many cases I see it doing the opposite, especially if running is the only form of exercise that someone does.

Want to get started with running but not sure where or how to start?

I highly recommend checking out Jeff Galloway and his run-walk training method. His premise is that starting off slow and combining intervals of walking and running will prevent injury, build endurance and ultimately make you a faster runner.

I have been using a similar training method that forced me to slow down to keep my heart rate under a certain threshold.

Initially it was frustrating and it felt painfully slow. But it enabled me to build up my endurance and avoid injury. And now, I’m running some of my fastest times ever and my heart rate is staying low.

So my advice, if you want to add running (or some other kind of steady cardio, like biking, skiing or rowing), is to start and build slowly… slower than you think you should. Going slowly now will make you faster in the end and keep you injury free.

If you are a member of the TC, I’m super excited to share that we’ll be doing an informal, fun 5k run-walk event for members later this spring. It’ll be a safe, easy way to try out running if you’ve never done it before. We’ll be supporting the event and helping you train for it if you want to join in.

Stay tuned on Friday for my top tips to build or maintain your fitness as you age… when it becomes more important than ever!

The Best Thing You Can Do to Get or Stay in Shape

By | Cardio Workouts, Strength

Welcome to week 3 of our Transform You 2020 series!

This week is focused on fitness… where it all started for me.

If you missed any of the previous weeks’ installments, you can find the very beginning of the series here: https://madisonbootcamps.com/2020/01/14/the-best-diet/

I want to kick it off this week by sharing what I still believe to be the single most effective fitness formula for just about everyone, especially if you have limited time.

Later this week I’ll share the the key things you need to do/keep doing to stay fit as you age, along with the ways in which my views on certain kinds of exercise have changed over the years. 😉

What is my fitness formula?

It’s pretty simple, really. And it’s the foundation of what I’ve always done to stay in shape, when I’m not training for a specific event. 

Build strength first.

My top priority is strength training 3x/week for a minimum of 30 minutes. 

Strength training is the single best way to build lean muscle, keep your metabolism going, increase your energy, and generally help you feel better. It also builds a strong foundation that will help keep you injury free and make it easier for you to do the things you want to do, whether that’s keeping up with your grandkids or climbing a mountain.

I recommend compound movements that will work many muscle groups at the same time. Deadlifts, squat-to-press, cleans, lunges with a press, pull-ups and rows are all great examples of this type of movement. Even if you don’t have any weights available, you can do single-leg squats, bulgarian lunges, push-ups, pull-ups, burpees, etc and still build plenty of strength.

Incorporate core work as well, using movements like planks, hollow holds, glute bridges, etc. You can easily add core work as part of either your warm up or cool down.

Add interval cardio next.

If you have time in your week for more exercise, add 20 minutes of high intensity interval training 2x/week.

You’ve probably heard of HIIT… it’s all the rage, for good reason. Combined with strength training, it is an amazingly effective way of increasing fitness, building lean muscle mass, and putting your metabolism in overdrive. It’s also a very efficient way of improving your heart and lung health, as long as you do it at the right intensity.

The key is to work HARD during your work intervals, then rest during the recovery intervals. A classic HIIT session would be :20 intervals of all out work (treadmill sprints, battle ropes, burpees, jumprope, etc), going as fast/hard as you can, then :10 rest. Repeat that cycle for 4 or 5 minutes for one round of HIIT. Recover with light movement for a few minutes then do another round. You should feel totally gassed at the end of each round.

If that is too intense, simply increase your recovery time. So instead of :20 on, :10 off, maybe try :20 of hard work and :40 seconds of recovery. But I would still go as hard as you can during your work intervals.

Add steady state cardio next.

If you have still more time for exercise in your week, then add in some steady state cardio, like running, biking, even a brisk walk.

I’ll talk more about this later this week, but things like running and biking really help build your overall endurance and can give you a big dose of endorphins… the runner’s high. Plus, if you do it with a friend, it can be a great social outlet. Overall, it is an awesome complement to strength training and interval work.

So that’s it–my fitness formula. It’s simple, and it works.

  • 3x/week of 30 minutes of strength training
  • 2x/week of 20 minutes of high intensity interval training, if you have time
  • 2-3x/week of steady state cardio, if you have even more time

Keep moving,

Dustin

PS Stay tuned as later this week I’ll touch on some commonly held misconceptions about fitness. Click here to find the next installment of our series!

6 Tips For Increasing Your Daily Energy (Do these now!)

By | Balance, Behavior Change, Cardio Workouts, Challenge, Health, Lifestyle, Nutrition, Strength, Uncategorized

I am writing this to you on Sunday evening, having thought back on the past 48 hours and how much I have packed into life. I realized I don’t think I could have done this when I was 21.

Now at 31, I have WAY more energy then I did at 21. I will try to not bore you with my entire weekend details but here are a couple highlights with a few pics.

pumFriday night we celebrated, with over 60 kids and families, the one-year anniversary of our Fit Moms For Life Transformation Center. We had pumpkin decoration stations, games, and lots of great, healthy food.

pum1Saturday morning I was up before 6 AM to train a small private group that is part of our Fit and Fabulous over 50 training program. I then headed to the American Heart Association walk as I was asked to be one of Madison’s local ambassadors. I had the honor of warming up the crowd of over 3,000 people!

pum2

After a quick trip to the farmers market, I drove 90 minutes to Milwaukee with my stair training team to climb 155 stories up and down (no elevators). I then quickly headed back to my place where I hosted a party for about 10 of my friends and family.

Got up at 5:30 AM Sunday and went to the Transformation Center and filmed 8 full workouts for my monthly Fit Moms program with 8 awesome clients of mine. I followed that with the hosting of a free 90-minute exercise and anti-aging workshop for anyone 50 or older (click here to register for Wednesday night’s similar workshop) and finally followed that with playing an entire basketball game.

It got me thinking about what I am doing differently now to give me more energy versus when I was 21 years old . I came up with 6 things:

#1 I am exercising 6 days per week. I used to workout longer 3 times per week but this past 6 months I have switched to 6 times per week for about 30-40 minutes each day and it has really changed the way I feel.

#2 I am eating more vegetables. I try to get in veggies with at least 3 meals per day for a total or 6-10 servings daily. Veggies fill me up, keep me lean, and keep me healthy.

#3 I eat more fat. I use to eat all low fat everything until about 5 years ago. It seems like the more good fats I eat, the more energy I have and the healthier I feel.

#4 I eat WAY fewer carbohydrates. 10 years ago I would consume massive amounts of oatmeal and a couple pieces of bread each day . Now I have found that I do much better without bread or healthy carbs like oatmeal. This isn’t to say these healthy carbs are bad, just that eating them doesn’t work for me as well.

#5 I do more burst training. Back at 21, I only lifted weights and didn’t do any cardio. Now I train stairs 4X/week or use the rowing machine and do 500M sprints. Short bursts seem to boost my cardio output without the need for long sessions, which can wear out my adrenals. These workouts usually only last 15-25 minutes.

#6 I practice gratitude most days. I took a lot for granted at 21, but now I look back on each day and find things I am grateful for and notice the daily little things much more often. Being a little more at ease and happier can go a long way to creating more energy.

#7 ??? I want to hear from you! What habits do you incorporate into your day to increase your energy?

In one week we are launching a new 6 week challenge in McFarland and Oregon called “Pay to Lose” where we PAY people to lose weight. It is an experiment. We have 3 spots still remaining.

->-> Click here to learn more and sign up <-<

Since this is a beta test, I would love to hear if you have participated in a program where you were financially incentivized and let me know what you liked and didn’t like about it. I want to make this program amazing!

Why running sucks… and causes you to gain fat

By | Behavior Change, Cardio Workouts, Health, Mindset, Nutrition, Six Week Challenge, Uncategorized

Have you ever gone to a “big box” healthclub or gym? They are filled with treadmills and cardio machines. And you see infomercials and ads for ellipticals and treadmills, to help you lose weight. You see skinny people running, and it seems like what you need to do to drop a few pounds.

But I have news for you.

Running, while not a bad thing, is not a good way to lose weight. In fact, if you run too much and don’t fuel your body properly, your body can go into a fat-storage, “starvation” mode that actually causes you to retain and even gain fat.

I can’t tell you how many frustrated clients come to Fit Moms For Life having tried the long bouts of cardio… There is a much more effective way to trick your body into getting and staying in a fat-burning mode, and it takes much less time than running!

Burst training is the key—very short, very high intensity intervals of any cardio exercise, followed by a short period of rest. In order to do this right, you should work as hard as you can at whatever you are doing (running, swimming, burpees, biking, etc) for an interval of 10-60 seconds, followed by a rest interval that is 1-4 times as long as your work interval. Repeat these intervals 6-8 times and, in less time than a 20 minute run, you will raise your metabolism and put your body into a fat burning mode for the following 48 hours.

If you are a runner, biker, etc, this kind of training will improve your long-distance speed and endurance. Burst training is very effective, but it is not even close to the most important strategy to get your body into a long-term fat-burning mode.

You will learn more about that soon…

We’ll share that in our upcoming LIVE webinar on July 24, telling you more about burst training and how it can fit into a highly effective workout plan that takes just 20-30 minutes, 3 days per week.

Join us on July 24 at 8pm Central to learn how to maximize your workouts in a minimum amount of time, and keep your body in fat-burning mode!

Sign up here—space is limited!

Fed Up!

By | Behavior Change, Body Assessment, Cardio Workouts, Health, Healthy Snacks, Kids Fitness, Kids nutrition, Moms, Mothers, Uncategorized

I hope you’ve had a great week and are enjoying the start of June!

You may have heard of the documentary that recently played in theaters called Fed Up. In the past few weeks, 50 clients of my clients have gone to see this film. This was the best documentary I have ever seen on the obesity epidemic. Yes, even better then Food Inc. The main focus of the movie is the fact that sugar and processed foods are more addictive than cocaine. The movie also sheds light on the fact that the food manufacturers are in bed with the government to make this addictive concoction of sugar and processed food so prevalent, that willpower alone isn’t always enough to fight off obesity.

The nutritional enemy in this movie is refined sugar that comes from processed foods and liquids. I definitely agree that this is the #1 culprit in our nation’s obesity epidemic. Fed Up shares the heart breaking stories of a handful of kids from around America who are morbidly obese. These children are trying to lose weight, but fight an uphill battle because their families are uneducated on proper nutrition and not very supportive in their kid’s efforts.

I am glad this documentary hit main stream theaters and I hope that it gains some traction because I believe it is much more important and life changing than the next Hunger Games or Harry Potter flick. This is a must watch with your kids who are 8 or older. For many years, I’ve felt that the government should stay away from regulating corporations and allow them to sell what the consumers want (even if it is killing them). But seeing what is happening nutritionally in the schools today not only shocked me, but made me angry.

Kids don’t have much of a chance of living a healthy lifestyle if they are eating poisonous, processed food both at home and school and are having this garbage “food” marketed to them wherever they go – commercials, sporting events, convenience stores, their own schools! Taking on the billion-dollar food industry and the government seems like such an impossible task, that we have no idea where to even start.

I was trying to think how I could make a difference in regards to the schools, and the best thing I believe I can do is to inform you of what’s really happening in the food industry and encourage talk about it around the dinner table and then possibly take it up with your school board. Questioning the status quo and then trying to change it, isn’t an easy task, but it’s clear that our society will need to change so the children of today will not be looking ahead to a shorter life expectancy than their parents!

I feel strongly about nutrition and wellness because helping others improve their health is why I believe I was put on this earth, but nutrition really and truly is crucially important to the quality of your family’s life! A healthy lifestyle and eating plan will add years on to your life and the lives of your kids, and it can also raise your family’s levels of self-confidence and self-esteem that generally come with being healthier, fitter, and fully living life each day.

-2At Fit Moms For Life we are committed to doing whatever we can to encourage and empower you to pave a path of health and vitality for you and your family’s future.

If you don’t live close enough to join our in-person programs in Madison WI, I encourage you to try out our Fit Moms For Life 6 week challenge. This 6 week home based DVD challenge has radically transformed the lives of over 600 women in the past 8 months! This program is different than anything else you have tried because it addresses 4 key lifestyle areas: mindset, fuel (food), movement (exercise), support/accountability. To create lasting change, all 4 of these areas of your life need to be in play. Click here to get started on your own journey.

If you want to bring this to your community, work place, Bible study, or book club, click here and join us as a leader and get paid to help others find health and vitality!

5 Exercises You Can Do To Burn Fat This Summer

By | Abdominal Training, Body Assessment, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, Mindset, Moms, Mothers, Uncategorized

Finding fun and new exercises that will burn fat can be challenging. I want to take the guess work out of that for you by sharing a video that I filmed awhile back on CBS with Mary, one of my clients. Pay attention especially to the first exercise, I think it will make you laugh. These exercises can be done indoors or outside, so you can get out and enjoy the beautiful weather.

Since this aired on CBS, Mary has become a holistic nutritionist and has created insanely delicious, simple, and local menu plans for her clients, as well as mine. Mary has created dozens of recipes that are designed to coincide with the timing of all the great fresh produce coming out at our Madison area Farmer’s Markets. Along with shopping lists for the farmers market, she also provides grocery store lists in case you can’t always make it to the local farmers market.

This collection of recipes form a well-balanced, customized menu plan –just like the healthy, balanced eating plans I recommend in my book.

In Madison we have a huge 28 Day “Fresh Start” Summer Challenge that begins this Saturday, May 31st! Click here if you are local to Madison and want to join the challenge and receive her recipes as well as, unlimited workouts, prizes, daily challenges, accountability groups and so much more.

Is there a virtual option? I wasn’t planning on offering a virtual option, but I have been receiving emails and FB messages pleading for a virtual option, so I have come up with a virtual option to the “Fresh Start” Summer Challenge.

In this virtual option you will receive:

  • the “Fresh Start” Farmer’s Market eating plan
  • access to 8 online bodyweight workout videos from my trainers (same as previous challenges)
  • access to our daily challenge calendar and point system
  • private access to our Facebook group where you can share, ask questions and be encouraged during your challenge.
  •  support from an accountability partner
  • other fun bonuses!

This eating plan that Mary created would probably be over $100 if you had her personally create it for you! In this challenge you can get the eating plan plus all the workouts from my awesome trainers, along with the support of our community. This virtual program will be offered for a one-time payment of only $19.  Join the Virtual Fresh Start Here!

Most of these workouts are less then 10 minutes in length and we even have a yoga routine in there for you. You will receive points for doing things that support your healthy behavior, to increase the fun and competition factor.

Click here to get started right now 

 

Avoid This One Thing If You Want To Live Longer (and lose more weight)

By | Behavior Change, Cardio Workouts, Fit Moms for Life Six Week Challenge, Health, In-home workouts, Uncategorized

More than any other time in history, we humans spend a lot of time sitting.

  • We sit when we drive.
  • We sit when we work.
  • We sit when we watch TV, surf the web, and text or play games on our phones.

Numerous studies have come out recently that have found excessive sitting has become a risk factor for heart disease, obesity, diabetes, etc.

About 4 years ago, I noticed a big shift in my own life and health when my work schedule changed. I went from training clients about 40 hours a week and spending about 20 hours sitting in front of the computer, to where I am now – training clients about 18 hours a week and 40 hours on my butt in front of a computer.  With this change in schedule and increased sitting time, I gained weight without changing my eating, and felt less energetic and much lazier-NOT how I want to feel or live my life!

So, what can we do about this sitting epidemic?  If you have a career that requires a lot of computer and sitting time-here are some ways you can alleviate all that sitting time:

it_photo_192409_521. Set a timer to alert you every hour and do 1 minute of exercise at your desk. This is one of the top tips I ask companies to implement when I am invited to speak at corporate lunch and learns and wellness programs. Even one minute on the hour can boost your mood, increase your alertness and metabolism, and improve your focus.

2. Find “relaxing” activities that don’t require sitting and staring at a screen. Playing sports, going for a bike ride or walk, or playing in the backyard with your kids are all great ways to relax and stay active.

3. Use an adjustable desk. An adjustable desk can easily transform from a seated workstation to standing workstation. I truly believe these desks will become very common within the next decade. Treadmill desks will likely increase in popularity as well, and hopefully variations of the treadmill desk will become more affordable in the near future.

As the seasons change and weather warms, let’s all try to sit less and move more and boost our chances of living longer, more energy filled lives!  Starting a short but intense exercise program is a great way to start sitting less. Click here to get started today.

 

How Healthy of a Lifestyle Are You Living? Take This Test

By | Body Assessment, Cardio Workouts, Health, Killer Kurves, Mindset, Nutrition, Transformation Center, Transformations, Uncategorized

There is a test I like to give people to help them discover just how healthy of a lifestyle they are really living. I call it the vacation test. The type of vacations you enjoy taking are often telling of the type of person you are. Do you plan and search out fun, physical activities to do, or do you prefer to sit and relax waiting only to enjoy your next meal and drink?

1 blogOn our private FB page for Killer Kurves Jeanne posted a picture (see below) with the following caption. “Look at me, running on the beach! Wouldn’t have imagined this 12 weeks ago. Another goal down! Thank you to all my K2 friends!!”

Jeanne’s post really touched me because this really is what true transformation is all about! Transformation is not just about sweating it out in the gym and losing weight. Transformation is about the many joys in life you can experience as a result of losing weight – feeling physically and emotional stronger, having more energy than you ever thought possible, and really owning confidence in ALL your abilities and talents that have been present all along but were likely suppressed when you carried that extra weight.

I believe life is all about exploring and that using our earth suits (our physical bodies) is the only way we can really get around and explore. As many of us have likely discovered at some point in our lives, if our health isn’t dialed in, many other aspects of our lives suffer, too.  

The very same day Jeanne posted her inspirational photo on Facebook, I received an email from a woman who joined our brand new personal training program 5 weeks ago, working with Liz, one of our amazing trainers. She sent us this message with the following picture. 1 blog2

“Just a note to let you know I’ve not stopped moving just because I’m on vacation. Four mile walk up Sabino Canyon (Tucson, AZ) this morning. Felt great thanks to all of your fantastic training!”

I have been especially passionate over the past year helping those who need to lose 50 lbs or more. I guess I feel like these people have so much to gain. If you are in that boat and just need a little guidance, send me an email dustinmaherfitness@gmail.com, and share with me your story and a phone number and I will do my best to personally respond to each and everyone of you. Very few things bring me as much joy as seeing someone put themselves first for the first time in a long time.

 

What does eating processed food and inactivity costing you?

By | Cardio Workouts, Fit Moms for Life Six Week Challenge, Health, Nutrition, Uncategorized

1Healthy EatingIt is so easy to live in denial about the costs of inactivity and poor nutrition. We can justify to ourselves that healthy food costs us more, or we don’t have time to exercise. If we only had a magic ball to show us the extremely small little decreases our body experiences each day when we make these poor choices, that in reality it costs us SO much more.

Check out these commercials about smoking. We all know the smoking is stupid, dangerous, and gross, but our society doesn’t YET see inactivity and unhealthy food in the same light.

Pinks Workout Routine (Grammys)

By | Abdominal Training, Cardio Workouts, Core Training, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, Mindset, Transformations, Uncategorized

Pink 2Did you watch the Grammy awards last night? I only flipped by it to see Pink have an incredible performance (youtube it). Many of my clients went to see her recently in Milwaukee and confirmed what everyone saw last night. Pink’s body is insanely strong, toned, and athletic.

As someone who has trained thousands of moms, I am always curious to find out what others have done to bounce back after having a baby. So I did some research and here is what I found. I have good news and bad news for you.

Bad news…

Pink workouts 1.5 to 2 hours 6 days a week.

Good news…

Based on my experience she could still look and perform like that in half the time or less. In other words, I believe she is spending an extra 45 to 75 extra minutes per day that she could be doing something else. My guess is that because this is her life and career she doesn’t want to leave anything to chance, hence the extra time spent at the gym. Each day Pink breaks up her body parts for strength training. One day might be chest and triceps, then the next shoulders and back. This allows her to spend more time on each body part and also allows her to lift 5-6 days per week.

Pink also spends about an hour each day doing cardio. I would guess this cardio is reduced on days where she is performing since that is a tremendous amount of exercise in itself. It looks like she mixes her cardio up with steady state cardio and HIITs (speed intervals). Pink also puts a big focus on short core circuits to tighten her stomach muscles after her baby. Very similar to my Got Core DVDs. She supplements all of this with kickboxing and hot yoga.

Two hours per day just isn’t practical for most moms, considering time is their #1 reason why they don’t exercise. This is the reason why none of my workouts last more then 30 minutes. I believe 80-90% of the same results can be achieved in that amount of time than a 90-120 min session.

A couple days ago I announced that I just filmed 12 more workouts and that I am offering a huge discount on the original 12 DVDs I created a couple years ago to make room for the new ones. The new ones are only going to be made available for the alumni of our Fit Moms For Life 6 Week Challenge. The original DVDs sold for $39 each. I am going to discount these DVDs to just $25/DVD. The only “catch” is there is a 4 DVD minimum.

Each DVD contains:

  • 30 minute muscle toning strength training workout
  • 10 minute fat torching burst training workout
  • 12 minute tummy toning core workout
  • 5-7 minute stretching routine
  • 15 minute nutritional session
  • 10 minute interview with the mom who you have just worked out to

This deal will only last one week, so take advantage of this right now if you are looking to add some great workout DVDs to your collection. These DVDs progress from #1 up to #12. If you want to have one of the 100 sets that are available reply to this email and let me know if you want all 12 or which ones you need. If you order 6 or more I will cover the shipping for you.

If you have any questions feel free to email me at dustinmaherfitness@gmail.com.

Here is just one of the many 100’s who have seen life changing results from these DVDs.1 Pink

Whether you are looking to have a body like Pink, or just more energy and a clearer mind, I would love to help, so feel free to reach out.

If you like the idea of very short body part training workouts. I have created 12 workouts that are body part specific that last 8-15 minutes each which allows you to lift everyday. This program is called Bun Guns Back and Shoulders and you can click here to order it.

Next week I will sharing with you what Pink eats and talking much more in depth the following two weeks on nutrition.

Why Women Should Weight Train

By | Body Assessment, bootcamps, Cardio Workouts, Transformations, Uncategorized

1_BulkI receive quite a few emails from my subscribers asking fitness and nutrition questions.  One common question is related to women being afraid to resistance train because they believe they are going to bulk up! I think this stems from the periodic viral emails that go around showing women who look like men.  These bulky woman have been taking steroids!!

One specific question I received was, “I have been hearing two different stories for years that I’m hoping you can shed light on. I’ve had some people tell me that if I don’t lose weight before exercising I will just turn the fat into muscle and be bulky.  I’ve also heard the opposite in which you need to work out to lose weight and thin down.”

Their are plenty of women I work with who are extremely strong, lean, and sexy, and all wear a size 4 or smaller. I have a couple of women who were small to start with, but had extremely low strength and muscle mass. Once they started to weight train, their body fat dropped 6-8 % and they became very toned and lean. Then I started hearing them complain that they couldn’t even fit into size 0, and were having to shop in the kids section. Both of these woman are moms with two kids, and are both under 100 lbs. My point isn’t suggesting that women should weigh under 100 lbs or be a size 2?  What I am saying is women who lift weights will NOT get bulky, but rather get toned and lean no matter your size.

My philosophy is lift heavy and hard… Women have 30 times less testosterone then men, and can’t really develop much muscle even if they are lifting hard. If a woman isn’t weight training, but just dieting and doing cardio, she is actually breaking down the little muscle tissue she possesses in the first place. Muscle burns fat, period. If you are constantly losing muscle, you are going to be on an upward battle to stay lean and tight because your metabolism will slow down and you will be forced to eat less and do more cardio to burn those calories. When weight training is combined with short bursts of cardiovascular exercise and proper nutrition, not only will a woman lose weight, but also get long and lean. I see women come to me who are cardio junkies, they are in the healthy weight range, but complain everything is loose and sagging. Most of these women have high body fat %’s and low muscle mass.

Just eating better without exercise can cause good weight loss, but for most who try it with diet alone, they gain the weight back. Weight training will give you a much higher success rate.

If you are in the Madison, WI area check out any one of our 5 Fit Moms Transformation locations and come for a “FREE WEEK” by just mentioning you found this deal off this webpage. Also sign up for our free fitness newsletter by visiting www.madisonbootcamps.com.