Weight Training for Women : Learn the Benefits
By herfitlife on May 09, 2013
Photo credits : www.herfitlife.com
Is your idea of a good workout going straight to the cardio machines without even a glance at the weights section? By ignoring the weights and machines, you are not doing your body a favor, because you are simply skipping on many of the benefits women can get from weight training.
There are many exercise options out there, yet the most effective way to achieve a healthy, sculpted and fit body is by incorporating weight training in your workouts. Don't worry, lifting heavy weights will not make you bulky or ''unfeminine''. Women have, on average, 14 times less testosterone than men do, which is the hormone that allows men to pack on more muscle. Moreover, even men have a hard time gaining muscle mass. They have to eat a LOT and train hard core to make significant muscle gains. So girls, unless you are eating thousands of calories a day and taking anabolic steroids and testosterone shots like professional female bodybuilders do, you will NOT get huge or turn into the next Incredible Hulk with a ponytail.
Training with weights is the best way you can achieve a lean, nicely shaped body. If your goal is to a achieve a feminine, sculpted figure with strong and sleek legs, firmer glutes, a small trimmed waist, toned abs, rounded shoulders and nicely shaped arms and back... then you need to LIFT HEAVY WEIGHTS. Don`t do endless repetitions with pretty pink light dumbbells. This will not make your body change, it will simply be a waste of your time. You need to train different body parts separately and challenge your muscles. Choose a weight that will allow you to perform between 8 to 12 repetitions, so that the last 2-3 ones are really hard, but without sacrificing proper form. Ask your local gym trainer to make a beginner's program for you and show you the proper form of doing the exercises to get you started.
Torch fat 24/7
By building more lean muscle, you will speed up your metabolism, because muscle is metabolically active. This will help you burn off more calories on a daily basis, even when you are outside the gym and no training. This will speed up your fat loss and will also allow you to eat more, without the fear of gaining weight (fat).
Muscle is also more dense than fat, meaning that having more muscle tissue and decreasing you body fat percentage will make you look smaller and leaner. In order to asses your progress, focus on what the mirror tells you and the way your clothes fit. Forget the numbers on the scale. They are just that: numbers. They don`t reflect your body fat, your muscle or your strenght. They don`t tell you whether your body is soft and flabby and jiggly or if your body is nicely shaped and toned in all the right places. Cardio and aerobics won’t give you the results you are looking for, but appropriate strenght training will.
Cut down the cardio
Doing cardio to some extent is good for your cardiovascular health and can indeed help burn off calories and fat. However, if you are spending long hours sweating your ass off on every cardio machine you ever laid eyes on, you will also suffer from water and muscle tissue loss. Losing muscle will dramatically slow down your metabolism and ultimately lead to a "skinny fat" look. And I suppose this is NOT what you want, right?
Weight training offer other benefits beyond simply building muscle anc achieving a shaped figure. Strengh training can have a positive impact in the lives of postmenopausal women who are more prone to osteoporosis. When the levels of estrogen drop after menopause, it results in calcium depletion from their bones. This makes the bone weaker and more prone to fractures. In order to prevent this, many women will supplement their calcium intake with calcium pills. This can help to a certain point, but it isn't enough. Your body also needs magnesium and other nutrients to assimilate calcium into your bones. Weight training can be beneficial, because it helps retain the calcium thus keep the bones strong. Studies have also shown that strength training over a period of time can help prevent bone loss and may even help build new bone. The significant increases in bone density helps reduce the risk of osteoporosis.
Improve your overall health
Weight training can also make your body stronger, by helping strengthen your joints, ligaments and tendons. Woking out with free weights will also help impove your posture and your balance. Your new strong body will enable you to perform various activities on a daily basis. And let`s not forget the rush of endophines released post workout that will leave you feeling good, energized and empowered.
So next time you go to the gym, don't be afraid of the iron. Get started and before you know it, you will be hooked and you won't want to put those dumbbells down.
For more Healthy Recipes, Nutrition, Exercise Tips and Fitness Motivation for Women visit www.herfitlife.com
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