It’s Time For Change – Week 7

It’s Time for Change – Week 7

What is my favourite type of workout? I would say resistance training, then cardio.

What is resistance training you ask? Well it’s a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

Resistance training can also be called strength training or weight training.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.


The perfect fitness program includes strength training to improve your bone, joint function, bone density, muscle, tendon and ligament strength, as well as your aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises!

I vary my progressive resistance training program every six to eight weeks to maintain improvement.

So, for 6 – 8 weeks I will do free weights – classic strength training tools such as dumbbells or barbells

Then I will change it up to weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics

Then, Medicine Balls, Resistance Bands and Body weight such as squats, push-ups and chin-ups.

There are so many health benefits from resistance training;

  • improved muscle strength and tone – to protect your joints from injury
  • maintaining flexibility and balance, which can help you remain independent as you age
  • weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
  • may help reduce or prevent cognitive decline in older people
  • greater stamina – as you grow stronger, you won’t get tired as easily
  • prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
  • pain management
  • improved mobility and balance
  • improved posture
  • decreased risk of injury
  • increased bone density and strength and reduced risk of osteoporosis
  • improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
  • a better night’s sleep and avoidance of insomnia
  • increased self-esteem
  • enhanced performance of everyday tasks.

The main benefit I get from resistance training would be Stress management on my mental health! If I didn’t work out at least twice a week I think I would have a mental break down each week!




Current weight is still 57.5 kilos


Legs – 56cm

Waist/Belly line – 83cm

Bum – 103cm

Chest – 91am

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