Craving Wellness

Nutrition & Fitness

The 10:1 Ratio

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Weight training is SO important to overall health. I tell every female that talks to me about trying to lose weight to start lifting weights a few times per week. Consistency and quality is key, however, so it’s important to make weights a regular part of your exercise program and to go for the heaviest weights you can use for 8-12 reps with proper form. Often, women rely on cardio and cutting calories to lose weight (I used to), but, while that technique may work at first, it is not sustainable, healthy, or effective for long-term results; eating nutrient-rich foods, cutting down on cardio, and incorporating moderate to heavy weight lifting provides lasting results. I have always enjoyed lifting weights because I love the challenge and feeling physically strong, but it wasn’t until two years ago when I started lifting heavy weights 3-4 times per week that I dropped 12 pounds of weight in a three-month period. During this time, I also did 20-30 minutes of moderate cardio 3-4 times per week and focused on eating nutrient-dense foods until I was satisfied. This has been the only approach that has provided long-term results and it’s so much easier than my previous attempts with counting calories and doing excessive cardio (which only ever worked for about a week at a time).

Nicole Meadows

Screen Shot 2014-08-13 at 12.29.04 PMSo the weight roomat LA Fitness has become a “new home” for me this summer, and one thing I can’t help but notice when I go in there is the 10:1 ratio.What’s that?It’s the guy to girl ratio in that area of the gym. Now, I can’t say I’ve alwaysbeen comfortable being one of the few girls in there…

SHORT STORY–>Earlier this year I decided to go to the awesome weight room in the SRSC at Indiana University because I wanted to use the pull up bar bands (if they had any, I didn’t check)since my gym in Screen Shot 2014-08-13 at 12.31.07 PMBriscoe didn’t have any. Once I finallyfound the room, (the place is three stories, I looked a bit lost and out of my element) I took a lap and ran back to my gym….never in my life had I felt SO intimidated in…

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