How To Start Exercising For Lean Muscle

I am currently pregnant with my fourth baby. I am slowing down, gaining weight and feeling fatigued.

I tell you all of this because every time I am pregnant I gain 50 pounds. Single baby or twins, it doesn’t matter. So I know it is incredibly hard to workout, walk, lift, etc. with an extra 20 pounds, much less 50 pounds. Something I routinely tell newbies is everyone was once a beginner. But the big question is, “Where do I start?”

First of all, it is important to begin exercising at an appropriate level. Do not put expectations on yourself to complete a hardcore fitness routine. You could injure yourself and set yourself back even more. Try a workout class, one with the word “Beginner” in the title.

If you only do one thing, strength train. Do not go walking or for a jog. After age 30, strength training is more important than any form of cardio. Muscles burn fat and keep your body toned. Women lose anywhere from 1-4 pounds of muscle every year after age 40 and it turns to fat gathering in the midsection. The only way to prevent that is to consistently strength train.

You can start out on your own with these very basic strength-training moves. They are my top three exercises for building lean muscle. Plus, all you need is your own body!

SQUATS

Square feet firmly shoulder width with the weight of your body in your heels, not your toes. Keep hand and eyes up with a tight core as you lower your hips behind you. Only go as low as you can keep your balance. When you stand up, push your hips forward and squeeze your leg and booty muscles as tight as possible. Complete three sets of eight reps.

PUSH-UPS

Stay on your knees, with your hips pressed to the floor, toes pointed to the ceiling. Hands are slightly wider than your shoulders; palms flat to the ground. Suck your belly button in engaging your core and squeeze your shoulder muscles. Bend at the elbows to lower your body toward the ground. Go as low as your muscles start to burn and you can still raise back up. Complete 8 reps, rest and repeat two more times.

PLANKS

Stay on your knees, with your hips pressed to the floor, toes pointed to the ceiling. Hands are directly underneath your shoulders, palms flat to the ground. Suck your belly button in engaging your core and squeeze your shoulder muscles. Very slowly raise right hand to touch left shoulder and hold for three seconds. Repeat on the opposite side. Complete 12 sets on each arm. Rest and repeat two more times.