we already know how important it is for women to lift weights but only if you’re
women to lift weights but only if you’re
women to lift weights but only if you’re doing it correctly hi I’m Veronica with
doing it correctly hi I’m Veronica with
doing it correctly hi I’m Veronica with watchmojo.com and today fitness expert
watchmojo.com and today fitness expert
watchmojo.com and today fitness expert Shelly MacDonald shows us how to do it
Shelly MacDonald shows us how to do it
Shelly MacDonald shows us how to do it right is it ever too late to start
right is it ever too late to start
right is it ever too late to start lifting weights never in fact I have an
lifting weights never in fact I have an
lifting weights never in fact I have an 83 old client who is still banging off
83 old client who is still banging off
83 old client who is still banging off 30 push-ups and you know for a lot of
30 push-ups and you know for a lot of
30 push-ups and you know for a lot of the older aging adults they really need
the older aging adults they really need
the older aging adults they really need it for bone density problems and
it for bone density problems and
it for bone density problems and postural problems and correctional
postural problems and correctional
postural problems and correctional problems that if they haven’t been
problems that if they haven’t been
problems that if they haven’t been exercising all their life they need to
exercising all their life they need to
exercising all their life they need to have strength to get through their
have strength to get through their
have strength to get through their everyday life so for sure any any age
everyday life so for sure any any age
everyday life so for sure any any age it’s great how do you avoid injury you
it’s great how do you avoid injury you
it’s great how do you avoid injury you have to warm up properly that’s one
have to warm up properly that’s one
have to warm up properly that’s one thing for sure you have to figure out
thing for sure you have to figure out
thing for sure you have to figure out what your threshold is in the type of
what your threshold is in the type of
what your threshold is in the type of weight or the amount of weight that
weight or the amount of weight that
weight or the amount of weight that you’re lifting you don’t want to go too
you’re lifting you don’t want to go too
you’re lifting you don’t want to go too heavy too fast you don’t want to use
heavy too fast you don’t want to use
heavy too fast you don’t want to use momentum most people don’t need momentum
momentum most people don’t need momentum
momentum most people don’t need momentum momentum is for people who are training
momentum is for people who are training
momentum is for people who are training for sports or certain activities but
for sports or certain activities but
for sports or certain activities but most of us should go at a nice slow pace
most of us should go at a nice slow pace
most of us should go at a nice slow pace that’s controlled so that we don’t have
that’s controlled so that we don’t have
that’s controlled so that we don’t have to throw it out because remember it’s
to throw it out because remember it’s
to throw it out because remember it’s weight lifting so you’re lifting and
weight lifting so you’re lifting and
weight lifting so you’re lifting and you’re also lowering you’re not swinging
you’re also lowering you’re not swinging
you’re also lowering you’re not swinging it’s not aerobics it’s not dance and you
it’s not aerobics it’s not dance and you
it’s not aerobics it’s not dance and you also want to pay attention to proper
also want to pay attention to proper
also want to pay attention to proper body alignment because if you’re in the
body alignment because if you’re in the
body alignment because if you’re in the improper alignment something else may
improper alignment something else may
improper alignment something else may suffer maybe not just the joints you’re
suffer maybe not just the joints you’re
suffer maybe not just the joints you’re using but it might be in your neck or it
using but it might be in your neck or it
using but it might be in your neck or it might be in your back I find one of the
might be in your back I find one of the
might be in your back I find one of the things that people do really poorly in
things that people do really poorly in
things that people do really poorly in some cases is the alignment of the spine
some cases is the alignment of the spine
some cases is the alignment of the spine when they’re in bed
when they’re in bed
when they’re in bed over position so make sure that you
over position so make sure that you
over position so make sure that you understand exact alignment and body
understand exact alignment and body
understand exact alignment and body position when you’re lifting what if
position when you’re lifting what if
position when you’re lifting what if your training partner is a guy can you
your training partner is a guy can you
your training partner is a guy can you guys do the same workout we’ll be
guys do the same workout we’ll be
guys do the same workout we’ll be careful because probably when you’re
careful because probably when you’re
careful because probably when you’re lifting with a guide you probably want
lifting with a guide you probably want
lifting with a guide you probably want to lose weight and get leaner he wants
to lose weight and get leaner he wants
to lose weight and get leaner he wants to get leaner but he wants to get bigger
to get leaner but he wants to get bigger
to get leaner but he wants to get bigger so if you’re doing exactly the same
so if you’re doing exactly the same
so if you’re doing exactly the same types of programs be very careful
types of programs be very careful
types of programs be very careful because the goals are very very
because the goals are very very
because the goals are very very different and what I find with women is
different and what I find with women is
different and what I find with women is they usually want more legs guys usually
they usually want more legs guys usually
they usually want more legs guys usually want more upper body both are good and
want more upper body both are good and
want more upper body both are good and both sexes should be doing both the
both sexes should be doing both the
both sexes should be doing both the total body program but just be careful
total body program but just be careful
total body program but just be careful of that the amount of weights you lift
of that the amount of weights you lift
of that the amount of weights you lift as a woman you don’t necessarily have to
as a woman you don’t necessarily have to
as a woman you don’t necessarily have to go heavy heavy you want a resistance
go heavy heavy you want a resistance
go heavy heavy you want a resistance that’s gonna get you to overload that’s
that’s gonna get you to overload that’s
that’s gonna get you to overload that’s gonna feel like you’ve done some work
gonna feel like you’ve done some work
gonna feel like you’ve done some work but you don’t necessarily want to do the
but you don’t necessarily want to do the
but you don’t necessarily want to do the very short reps you don’t want to do six
very short reps you don’t want to do six
very short reps you don’t want to do six to eight reps and let’s say four to five
to eight reps and let’s say four to five
to eight reps and let’s say four to five sets like your boyfriend you might take
sets like your boyfriend you might take
sets like your boyfriend you might take the same exercise which most exercises
the same exercise which most exercises
the same exercise which most exercises are good for everybody and do it twice
are good for everybody and do it twice
are good for everybody and do it twice the amount like more like 12 to 16 even
the amount like more like 12 to 16 even
the amount like more like 12 to 16 even up to 20 do you need to do a warm up and
up to 20 do you need to do a warm up and
up to 20 do you need to do a warm up and cool down yeah there’s a couple of
cool down yeah there’s a couple of
cool down yeah there’s a couple of different ways you can warm up to weight
different ways you can warm up to weight
different ways you can warm up to weight training there’s cardio any type of
training there’s cardio any type of
training there’s cardio any type of cardio the bike the treadmill generally
cardio the bike the treadmill generally
cardio the bike the treadmill generally marching on the spot if you don’t have
marching on the spot if you don’t have
marching on the spot if you don’t have or skipping rope that’s a good idea
or skipping rope that’s a good idea
or skipping rope that’s a good idea otherwise if you don’t have that at your
otherwise if you don’t have that at your
otherwise if you don’t have that at your disposal what you do is a light set so
disposal what you do is a light set so
disposal what you do is a light set so whatever weight you’re using you cut it
whatever weight you’re using you cut it
whatever weight you’re using you cut it in half and you do one set which is very
in half and you do one set which is very
in half and you do one set which is very very light weights and open up that
very light weights and open up that
very light weights and open up that range of motion so that at least the
range of motion so that at least the
range of motion so that at least the muscles are prepared for that full range
muscles are prepared for that full range
muscles are prepared for that full range of motion and you’re not going to tax
of motion and you’re not going to tax
of motion and you’re not going to tax them too fast and too hard adding weight
them too fast and too hard adding weight
them too fast and too hard adding weight is one way to change your routine but is
is one way to change your routine but is
is one way to change your routine but is there anything else you can do tons just
there anything else you can do tons just
there anything else you can do tons just by changing the angle and doing it in a
by changing the angle and doing it in a
by changing the angle and doing it in a different way is gonna make all the
different way is gonna make all the
different way is gonna make all the difference so instead of doing squats on
difference so instead of doing squats on
difference so instead of doing squats on two legs you might do a one-legged squat
two legs you might do a one-legged squat
two legs you might do a one-legged squat or you might do it with the resistible
or you might do it with the resistible
or you might do it with the resistible or on a BOSU or something like that
or on a BOSU or something like that
or on a BOSU or something like that you’re still working the same muscle
you’re still working the same muscle
you’re still working the same muscle groups but in a different way so it
groups but in a different way so it
groups but in a different way so it confuses them
confuses them
confuses them so you’re always adapting to this so
so you’re always adapting to this so
so you’re always adapting to this so it’s always benefiting is there part of
it’s always benefiting is there part of
it’s always benefiting is there part of the body that women often overlook on
the body that women often overlook on
the body that women often overlook on weight training it’s always upper body
weight training it’s always upper body
weight training it’s always upper body women oh I don’t want big Harpe I don’t
women oh I don’t want big Harpe I don’t
women oh I don’t want big Harpe I don’t want big chat say they tend to always go
want big chat say they tend to always go
want big chat say they tend to always go for the ABS buns legs thighs it’s
for the ABS buns legs thighs it’s
for the ABS buns legs thighs it’s usually the lower body but upper body a
usually the lower body but upper body a
usually the lower body but upper body a lot of people have very bad posture and
lot of people have very bad posture and
lot of people have very bad posture and they’re sitting all day or they’re
they’re sitting all day or they’re
they’re sitting all day or they’re carrying their kid on one side and their
carrying their kid on one side and their
carrying their kid on one side and their upper bodies are in very dire straits
upper bodies are in very dire straits
upper bodies are in very dire straits the amount of neck problems I hear about
the amount of neck problems I hear about
the amount of neck problems I hear about and back problems are huge so our body
and back problems are huge so our body
and back problems are huge so our body with lower body is really important is
with lower body is really important is
with lower body is really important is there anything else we should know about
there anything else we should know about
there anything else we should know about women and weight lifting you shouldn’t
women and weight lifting you shouldn’t
women and weight lifting you shouldn’t get caught up too much in time because I
get caught up too much in time because I
get caught up too much in time because I think that’s the problem with most
think that’s the problem with most
think that’s the problem with most people is that they don’t have a lot of
people is that they don’t have a lot of
people is that they don’t have a lot of time and they’re thinking that it’s
time and they’re thinking that it’s
time and they’re thinking that it’s gonna take a lot of time it can even if
gonna take a lot of time it can even if
gonna take a lot of time it can even if you do some things at home even if you
you do some things at home even if you
you do some things at home even if you practice a certain amount of exercises
practice a certain amount of exercises
practice a certain amount of exercises at home it can take anywhere from 10 15
at home it can take anywhere from 10 15
at home it can take anywhere from 10 15 up to 30 minutes of training and you
up to 30 minutes of training and you
up to 30 minutes of training and you could do different things every day so
could do different things every day so
could do different things every day so if you only have 10 or 15 minutes if
if you only have 10 or 15 minutes if
if you only have 10 or 15 minutes if you’re busy mom and you that’s all you
you’re busy mom and you that’s all you
you’re busy mom and you that’s all you got in a day
got in a day
got in a day I mean choose exercises each day that
I mean choose exercises each day that
I mean choose exercises each day that you’re gonna do plan it out for your
you’re gonna do plan it out for your
you’re gonna do plan it out for your week Monday’s legs
week Monday’s legs
week Monday’s legs Tuesday’s abs and back Thursdays you’re
Tuesday’s abs and back Thursdays you’re
Tuesday’s abs and back Thursdays you’re gonna pick up those light weights and do
gonna pick up those light weights and do
gonna pick up those light weights and do a bit of upper body and that way you
a bit of upper body and that way you
a bit of upper body and that way you know you you don’t have to do it all at
know you you don’t have to do it all at
know you you don’t have to do it all at once but you are getting benefit from
once but you are getting benefit from
once but you are getting benefit from that overall thank you very much oh
that overall thank you very much oh
that overall thank you very much oh you’re welcome
”
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