See the blog for recipes exercises and other information.
Growth mindset, which relates to self-image and self-esteem, is a belief that you can improve yourself through training, practice, or education.
BRING THE PAIN
Lifting weights every day can hurt your goals to gain muscle and get leaner. When you strength train, you create micro tears in your muscles. Your muscles grow and strengthen when you allow these tears to repair. Targeting the same muscle groups with a daily liftdenies your body this rebuilding process
How often should you increase your weights?
Should you increase reps or weight? ...
To lose weight: 1 to 3 sets of a weight that has you fatigued at 10 to 12 reps.
To gain muscle: 3 or more sets of a weight that you can do 6 to 8 reps before you are fatigued. ...
To build endurance and health: 1 to 3 sets at a weight that has you fatigued at 12 to 16 reps.
Warm-up sets aside,
when your goal is to build strength, your heavy sets shouldbe done for fewer than six reps.
If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps.
And for emphasizing muscle endurance, go with a weight that allows you to do more than 15 reps.
Can you gain weight when you work out?
Another less-likely reason you're gaining weight is that you're building muscle faster than you're shedding fat.
The general consensus in the fitness community is that the most weight someone new to fitness will gain in muscle is about two pounds a month, but that's not a hard-and-fast number.
How many days a week do you have to lift weights?
The best number to shoot for is three days a week, with two as a minimum and four as a maximum.
I'll also add a disclaimer that you should be doing more to stay active than just lifting weights!
Three days of strength training is great but make sure to get out, enjoy life and use that hard-earned muscle!Jan 31, 2017
Can high reps build muscle mass?
For example, a recent study of resistance-trained young men found that light weight with high reps, performed until failure, was equally effective in stimulating muscleproteins as a heavy weight with low reps.
There is a common misconception that lifting heavier weights automatically helps you build muscle.
Look at the video below and pick one movement to do every other day. Once you can do that movement and feel comfortable, add another exercise. Keep adding more movements until you are doing all seven exercises, either as one long workout or during multiple short sessions throughout your week. For example, you might do the first three exercises on Monday, the second four on Wednesday, the first three again on Friday, and so on.
Remember: The movements here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, balance issues, or an injury, talk to your doctor about how you can exercise safely. And if you ever feel too tired or that you can’t do a move and keep the right form, pause for a moment to check in with your body. Only keep going if you feel you can do so safely.