Live (sort of) From San Francisco California, Via Bella, welcomes back, Personal Trainer, Jessica Young, as a guest blogger! Her first post was a delicious recipe- Coconut Docinhos. This week, you are getting the 5 Benefits of Strength Training and what it is!
Story In a Nutshell
Everyone can benefit from strength training. In addition to the obvious "improving good looks and getting stronger" preaching, below the surface it encourages fat loss, helps maintain and even improve bone density to ward off osteoporosis, and prevents age-related muscle loss.
So, you tell me that your fitness goal is losing weight and keeping it off long-term.
OK, what do you plan to work on today?
"Oh, I'm just doing 30 minutes of the Elliptical machine, some stretching, and that's it for today. That's enough, right?"
This is a very common answer I'm given when talking to members at the gym. Yes, that's enough ... if you plan to come back and do a strength training session later.
"But cardio burns more calories per minute than strength training." True, but lifting weights will make the calorie-burning last longer. Here's an analogy to help clarify this point. Doing cardio alone is like lighting a match and blowing it out; it's strong but short-lived. Lifting weights are like lighting a candle and letting it burn. (Burn baby, yeah!) 
The reason for this difference is that muscle is metabolically-active tissue. Building muscle (i.e. lifting weights, core work, stabilization, etc) not only helps to manage your weight but also affects your clothing size as well (think body part circumference).
Cardio and strength training in various amounts compliment each other. (I love the definition of compliment: a thing that completes or brings to perfection. You are already perfect!)
I want to address a myth around reducing body fat.
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No, you cannot spot-reduce. I see sooo many people in the gym trying to get rid of their waistline "spare tire" by doing millions (I kid you not) of crunches, sit-ups, leg-ups, and even this weird funny-looking thing where you're standing and holding a weight in 1 or both hands and simply bending sideways. (Trainer Tip: if you do this exercise with a weight in each hand, you're really only working your forearms because they've got to hold the weights.) 
Ok, to put this into perspective, think about what bodybuilders do: they work their chest, shoulders, and arms a ton, right? And their chest, shoulders, and arms are subsequently huge, right? So, don't lift heavy weights with your abs and obliques if you want an hourglass figure!
It's more important (and fun!) to focus on a well-rounded exercise program. (Trainer Tip: If you really want to lift heavy weights with your core, ensure all of your body parts are equally as strong, otherwise your physique may end up looking different than you want it too.)
I recommend doing simple exercises like the plank or TRX mountain climber instead. It's more challenging overall and gives great immediate feedback on what your body is actually doing!
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How To Do The Plank:
1. Lie prone on the ground (on your tummy).
2. Place your elbows or hands (change it up!) on the ground directly beneath your shoulders and bend your ankles so your toes are planted (required if you plank on your feet).
3. Tighten your tummy really hard (this is called engaging your core) and, depending on the level of difficulty you desire, raise your body up so your weight is on your elbows/hands and feet. And, if this is still too hard, you may keep your knees on the ground.
4. Tada! Try to hold for 1 set of 30 seconds, the next day 1 set of 45 seconds, and work your way up to 1 set of 2 minutes. Once you can get there, go for 2 sets of 30 seconds, etc.
Modifications for the Plank:
Modification for Arms: plant elbows on ground instead of hands
Modification for Legs: plant knees on ground instead of feet
Modification for Low Back: tighten those abs more!
How To Do The TRX Mountain Climber:
Prerequisite: The Plank on hands and feet
1. Lie prone on the ground with the TRX hanging just above your ankles.
2. Place your feet in the lower TRX straps.
3. Place your hands on the ground directly beneath your shoulders.
4. Engage your core (This is extremely important to protect your lower back. If you feel any back pain whatsoever, that's your cue to tighten up your abs even more!) and raise your body up so your weight is on your hands and feet.
5. Keep your body still and weight equal on both of your feet as you alternate pulling one knee in toward your chest and then the other. Immediate Body Feedback: if you find your feet sliding down toward the ground throwing you off-kilter, it means that your weight is not distributed evenly between your feet. Try to keep the pressure on them the same throughout the whole movement.
6. Voilà ! Try to work 1 set of 10 each leg, the next day 1 set of 12, and work your way up to 1 set of 20. Once you can get there, go for 2 sets of 10, etc.
Trainer Tip: I recommend mountain climbers with your feet in TRX as opposed to simply jumping on the ground because 1) there's no impact stress on your joints, 2) it's more challenging on your individual muscles, 3) it's more challenging on your muscles as a group, and 4) it looks cool! 
Stay tuned for my nutrition article on vegan protein next week!
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Best in health,
Fitness Professional | Dance Instructor
Twitter: @YoungJessicaM
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