By PT Manager Craig Danks
It is a fact that many women are lacking their desired physique due to the common myth that weights training is for males and will result in a bulky and masculine figure. In this article I’m going to inform you on the benefits of resistance training that will hopefully put to rest questions and fears you have about weights training.
Challenging Myths around Weight Training
Resistance or Weights Training has the reputation of causing women to “bulk up” due to weight gain. However, this is far from the actual truth as weights training increase muscle and bone density which results in “muscle weight gain”. As muscle weight’s more than fat, it is factual that the more muscle weight you have (instead of fat weight), the smaller you’ll be. In fact, body weight often increases with weight training, but your dress size will go down one or two sizes. Additionally, it is more difficult for a woman to engage in body-building as women produce approximately 5-10 % the amount of testosterone produced by men. This means, as a woman to seriously gain size, you’d pretty much need to live in the weights section and significantly increase your calorie intake.
Why Choose Weights Training over Cardio?
Based on my personal experience working with females, a lot of women plan their fitness and nutritional programs based on assumptions or gossip and therefore struggle to achieve desired results. It is very common that woman follow similar the same pattern of wrong assumptions:
• The first thing women tend to think about is spending countless hours doing cardio on the treadmill day in and out!
• The second thing women assume, is the necessity to eliminate carbohydrates and minimize their daily calorie intake to the point of starvation and constant discomfort.
This is a complete opposite of what you should be doing!
In simple terms, cutting your calories by half is going to put your body into starvation mode (panic mode) and your body will begin to store fat instead of using it as an energy source.
Your body will flush out excess water, which is mistakenly thought as “weight loss” in many diets, however it is only temporary and will reemerge once you’re back to a normal diet. Due to the lack of adequate nutrition intake your body will then use your muscle as an energy source resulting in low energy levels and weakness. This is not a sustainable diet, which I’d recommend to stay away from.
My advice to you would be to work out your weekly calorie intake and reduce it by 20% as well as, change the “bad cabs” (sugary drinks, sweets, deep fried food,etc) to slow release “good carbs” (green vegetables, brown rice, sweet potatoes, oats, etc). I recommend eating carbs around your training times. Have a carb meal before and immediately after a workout to ensure that your body will use the carbs as an energy source rather than storing it as fat.
Basic equation for Fat Loss = less energy going in then energy out
The Benefits of Resistance Training (weights training):
- From my experience, when comparing cardio and weight training you will find that weight training is more beneficial.
- More calories are burnt in a resistance training session than a cardiovascular workout. Another huge advantage to weight training is your body’s ability to burn fat during and after exercise! When performing cardiovascular training you are more likely to burn fat and muscle the same time, which often does not, results in a desired physique. Generally, we would like to maintain our muscle tissue and burn fat for a toned physique.
- Additionally, strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night resulting in an increase in fat loss, muscle recovery and general rejuvenation.
- By performing resistance training your body is going to develop the hourglass shape that resembles the natural toned female figure women now desire.
Come on Ladies Lets Lift Weights!
Lifting weights will increase your energy levels, improve your cardiovascular system, develop stronger bones and is proven to relieve stress. All of us want to feel strong, determined, and confident in everything we do: such as fitting into jeans, moving heavy furniture, playing with kids and dealing with stress.
Resistance training can benefit in all aspects of your life.
Include Resistant training to your fitness plan and feel stronger, healthier, and more confident!