The Myth: Weight Lifting Will Bulk You Up

THE MYTH: WEIGHT LIFTING WILL ONLY BULK YOU UP

THE TRUTH:

Many runners blow off weights for cardio: a bigger kilojoule burner. They’re also afraid of getting bulky while trying to slim down. But Vazquez, who lost 30 kg with the help of strength training, says runners who want to slim down need to pump iron.

“It makes you stronger and builds endurance,” says Vazquez, “so you can run longer and harder, burning more kilojoules for weight loss.” Since muscle is denser than fat, you’ll also shave inches off your body and look leaner.

Plus, cutting kilojoules can lead to losing lean body mass, and weight lifting helps preserve muscle, which is more metabolically active than fat. “It takes extra kilojoules just to keep muscle,” says Vazquez.

Studies suggest strength training may boost resting metabolic rate by as much as seven percent. And you don’t need to live at the gym to get results. A 2009 study found just 11 minutes of weight training three times a week will boost daily energy expenditure. To get started, see the routine below.

LIFT WEIGHT TO LOSE WEIGHT

Shed kilos faster with this strength-training routine. Speed weight loss, build strength, and improve running performance with this workout, developed by running coach Monica Vazquez.

• Do the routine two to three times per week with at least one rest day in between.
• Begin with two to three sets of each exercise with 15 reps, using a challenging weight.
• After four weeks, switch to a heavier weight and complete three sets with eight to 10 reps.
• Every four to six weeks, alternate between less weight, more reps and more weight, fewer reps. As you build up stamina, reduce the rest period between exercises to increase calorie burn.

1 SINGLE-LEG DEADLIFTS TO SHOULDER PRESS

• Stand on one leg, holding dumbbells by your side.
• Slightly bend knee with your back straight; bend forward, keeping weights by your sides.
• Slowly stand up, keeping a straight posture.
• Once completed, curl arms into a shoulder press.
• Bring weights back to your sides.
• Repeat on the other side.

2 LUNGE WITH OVERHEAD TRICEPS EXTENSION

• Stand in a lunge position holding one dumbbell overhead with both hands.
• Keeping your elbows shoulder-width apart, bend them and lower the weight behind your head as you lunge down.
• Lie the weight up as you straighten your legs.
• Do half the set with one leg in front and then switch sides.

3 PUSHUP TO JACKKNIFE

• Roll forward on a ball so that your arms are in a pushup position and the ball is under the tops of your shins.
• Then, lift your hips up and bring your knees into your chest. Ideally, your hips will be directly over your shoulders.
• Bring your legs back to the starting position, then do a pushup.
• Keep alternating pushups and jackknifes.

4 BALL SQUATS TO BICEPS CURL

• Place the stability ball in the curve of your lower back, then lean against a wall, holding dumbbells in both hands.
• With feet about hip-width apart, squat down (using the support of the ball and the wall behind you) and simultaneously do a biceps curl.
• When you squat down, your legs should form a 90-degree angle.
• Hold for a moment, then return to the starting position.

5 BALL PULLOVERS WITH HIP RAISES

• Position yourself on a stability ball with your head and neck supported on the ball like a pillow and your body in a tabletop position.
• Your feet should be under your knees, hip-width apart.
• Keeping arms straight, as if you’ve just completed a chest press, lower arms behind you and over your head until your upper arms are even with your ears.
• Slowly bring them back to the starting position. Then, lower your hips toward the ground and back up.
• Keep alternating pullovers and hip raises.
• You can also balance a dumbbell on your hips for an extra challenge.

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