One of the girls I often train has incredible strength. When I first saw her, she looked to be in great shape so I was confused as to why she wanted to hire a personal trainer. “I want my muscles to lean down and look more lean,” she replied. Fair enough.
As we warmed up, I asked her where her fitness level is at now and what goals she has to improve it. I learned that she was a college athlete who was used to training with heavy weights everyday to get strong for her sport.
Although she was getting into extremely great shape while training for her sport, she put on A LOT of muscle. While she was in college playing, it was great for her to be so physically in shape, but now that she graduated, she didn’t want so much muscle.
She needed my help because she was worried by trying to lose muscle on her own, it would turn into fat. Even though I moderately changed her diet to eating more lean, most of the change was going to be in her weight training.
Instead of using weight machines, we exercised with a medicine ball. The medicine ball is one of my favorite exercise tools because it enables you to strength train without lifting heavy weights. Medicine ball training also sculpts amazing abs. But lifting and turning with the weight of the ball, your able to really target your core.
Benefits of Training with a Medicine Ball
Strength Training and Cardio Workout – I like using efficient gym equipment that allows me to shorten my workouts. Who has hours and hours to workout? Medicine ball workouts cause you to lose your breath and burn your muscles, if done properly. You will increase your cardiovascular capacity and build strength, all at the same time.
Strength – The medicine ball helps you use all of your muscles instead of isolating one muscle group. While you are working out one part of your body, the other part is stabilizing the rest of your body, so you’re continuously working out. This is an advantage that weight lifting doesn’t provide. You get a complete body workout with only a couple of moves. But if you want to target one particular muscle, you can by using the medicine ball to work that one group.
Versatility – I believe that changing up your exercises are a key to any weight loss goal. If you are doing the same thing day in and day out, your body is going to get used to it. Using a medicine ball, you can learn a bunch of new exercise moves and practice them just about anywhere. With a medicine ball, you can workout wherever you want because it’s so small.
Inexpensive – Medicine balls aren’t expensive and they last a long time. You can get a medicine ball from just about any fitness store or sports store. If you belong to a gym, your fitness center most likely has medicine balls. Some people even manage to make their own medicine balls, if you’re up for some arts and crafts, go for it.
Improves Hand Eye Coordination – A lot of people toss the medicine ball up, down, side to side. etc. So when you have to catch a ball weighing anywhere between one and 25 pound(s), you have to think quick! Within time, your hand eye coordination will improved. Hopefully at least, we don’t want you to get a bump on the head.
So after a few weeks of training my new client, her muscles already started leaning down. But not completely cutting off her weight training, it prevented her from losing her muscle to fat. The medicine ball saved the day by offering her the ability to have new and challenging exercises everyday. By changing your exercises, you can change your muscles. Make sure to stretch before and after using the medicine ball to workout. Otherwise, you may pull a muscle- then you’ll be out of commisson, and that’s no good.