Lose 5 pounds a month AUGUST 2010 CHALLENGE

Good morning all.

Just a quick check-in to see how everyone is doing. I just got done with a 6 mile run and am cooling off before my shower. Then we are off to get the kids who have been at the grandparents all week. I sure miss them. The house has been so quiet.

Myth of the day....


LIFT LESS WEIGHT WITH MORE REPS TO GET TONED

THE TRUTH:
Runners who want to look lean and toned often skip heavy barbells in favor of lighter weights with lots of repetitions. But that won't give us the physique we're after. To get toned, you need larger muscles and less fat. "And challenging your body through heavier lifting is a big part of this equation," says Monica Vazquez, a USATF running coach and master trainer with New York Sports Clubs. In fact, a study at Georgia Southern University determined lifting 85 percent of your maximum ability for eight reps burns about twice as many calories in the two hours postworkout compared with 15 reps at 45 percent max. And don't worry: Lifting heftier iron won't transform you into a bodybuilder; achieving that look requires eating a high-calorie diet and a long-term power-lifting regimen. "If you're creating a calorie deficit, you simply won't bulk up like a bodybuilder," says Vazquez.

You don't need to give up lighter weights--they do a better job at improving muscular endurance. "A solid resistance program should include periods of both high and low reps," says Vazquez. She suggests doing higher reps (12 to 15) and lower weights for about four weeks and then switch to lifting heavier weights for fewer reps (eight to 10). "Alternate month-to-month after that to keep the stress on the body constantly changing." Muscle responds to resistance, so if it's too light, you won't see good results. "You should struggle to eek out those last few reps," she says.

Have a great day.

Terri