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HealthTHE 5 WEIGHT-TRAINING EXERCISES YOU CAN DO ANYWHERE‘LIFTING GAVE METHE MENTALSTRENGTH TOQUIT MY JOB’THEPROTEIN CONNECTION
Protein is key to building muscle, but it isn’t quite as simple
assteaks and protein shakes, claims Hoggins. ‘Someone
who’s training daily for a body-building competition will, of
course, need a lot more protein, but if you’re new to lifting,
typically working out three times a week, and eating
a balanced diet, you don’t need to top up with processed
protein bars,’ she says. ‘The protein from good quality
sources, such as chicken, salmon and eggs, provides the
body with plenty of amino acids, the building blocks of
muscle,and will help you recover and build muscle mass.’
TheDepartment of Health recommends 0.75g of protein
per kilo of body weight, so if you’re 64kg, that means 48g,
although you may need more if you’re cutting your carbs to
loseweight or lifting more than three times a week. ‘Some
researchsuggests that 1.6g of protein
per kilo of body weight is about right
while dieting and training,’ says
Hoggins. But vegans needn’t worry.
‘While it’s more difficult to hit the right
protein intake on a plant-based diet,
chickpeas, lentils, tofu and seitan are all
good sources – just be mindful that
you’re eating enough,’ she adds. ‘And
don’t get too hung up on when you
should eat certain foods. It’s more
important to look at what you eat overall through the day.’MINDFUL LIFTING
For many women, training with commitment not only
gets them more toned, it has emotional benefits, too.
Katie Jeffrey, 31, used to have an eating disorder, but since
she got into lifting, she says her mindset has changed.
‘It’s about the weight on the bars, not on the scales,’ says
Jeffrey. ‘My focus is on what I can do with my body, and
my shape has completely changed. I tried to put on my
old denim shorts recently but they only just got past my
knees – they got stuck on my quads. But I didn’t care;
I’m so much more confident.’Whileexercise is known to be a stress buster and mood
booster, there hasn’t been much research on the mental
benefits of lifting specifically, but some is starting to
emerge. Last year, a study by scientists at the University of
Limerick in Ireland, found weightlifting to be as effective as
medication and therapy for easing depression, while a 2017
study by the same team found it could help slash anxiety.
Brett Gordon, one of the Irish researchers, says, ‘Social
interaction and support, along with the expectation of
improved mental health, could contribute. Improved
cognitive control (the ability to make decisions based on goals
rather than impulses or habits) may play a role, too. There are
also neurobiological links with the way this sort of exercise
affects the brain.’ This means lifting may lead to physiological
changes in the brain, which influence emotions, behaviour
and mood. ‘Lifting weights empowers me
to constantly challenge my mind and
body,’ says fitness influencer Stephanie
Sanzo, who shares her lifting routines
with over 1 million followers. ‘Every day,
I can feel myself getting stronger, both
mentally and physically; by lifting
heavier and pushing myself further, I feel
more empowered.’
‘It’s no exaggeration to say that lifting
gave me the physical and mental strength
to quit my corporate job,’ says Hoggins. And, apparently, it’s
not unusual. She adds, ‘It’s incredible to see the life-changing
decisions people make once they fall for strength training.
I tried every diet going in a bid to reach my target weight
of 54kg. I used to crave Kate Moss’s physique, which was
physically impossible for my body type. Today, I may be
heavier, but I feel strong, healthy and happy in my skin.’
It can even help some women, like Jaycey Kirby, 27,
overcome emotional issues. ‘I suffered from social anxiety,
but after I started weightlifting, everything changed,’ says
Kirby. ‘It has given me the shape I always wanted, and my
anxiety is now a thing of the past. I view myself completely
differently, physically and emotionally.’Per
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