Trainer and NASM Certified Nutrition Coach
Hey ladies this one is for you. The thought of lifting “heavy” makes you cringe. The myths over the years have forced you to think that Strength Training will make you bulk like a man or look too masculine. Raise your hand if you have heard these things before:
I will begin looking bulky if I lift too heavy
I can lose much more weight by doing cardio everyday!
Who has heard that before?
According to National Center for health statistics, Strength Training is something that is truly amazing for your body especially for long term change. Around 20% of women actually practice Strength Training as a way of fitness. This in reverse order shows that 80% of the female population do not lift and possibly have misconceptions surrounding this form of exercise . One major thing that I hear a lot as a trainer is if women begin to lift heavy or Strength Train, they will become “Bulky”. I’m here to tell you this is FALSE!
Adding strength training in the mix of your fitness routine is key to obtaining the best long term results. Increasing the weight as your body adapts, builds your strength and alters your appearance in a positive way. Those who begin to bulk while lifting usually combine heavy weight lifting, with less calories burned and a increase caloric intake! Not to mention that women have less testosterone levels which will prevent the masculine look that most woman are so afraid of.
What is Strength Training ?
Strength Training is lifting heavy and working with challenging weight during a working period that you can lift between 8 to 12 repetitions at a time. The benefits of Strength Training is to improve your body composition. This means becoming much leaner and transitioning your body into having less fat mass and more muscle. With this practice and a combination of cardio, the weight loss and lean stature will be able to last much longer in comparison to cardio alone.
Gaining muscle will increase the amount of stored calories your body naturally burns at rest. What that means is that your body is burning about 2.5x more calories at all times than when having more fat mass. Yes, you’ll burn more calories running than for the same amount of time you are Strength Training, however the long term effect of weight lifting are much more beneficial when trying to lose long term weight, tone, or lean out your physique.
If you are looking to lose weight in order to create the dream body you want, I am assuming you would like this change to be long term. Good maintenance with your diet and nutrition and adding Strength Training into your weekly routine at least 3x a week in combination with your cardio will do the trick to give you those long lasting results you are looking for. It’s all about balance and figuring out what works for you and your body type.