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6 Reasons Women Should Lift Weights

6 Reasons Women Should Lift Weights

It puzzles me why so few active women strength train: the benefits of weight training for fat loss far outweigh those of cardio.

Think you’re going to get big and bulky? Think again. You might be surprised to learn that lifting weights is the most efficient way to quickly gain the lean physique you are after.

The negative prejudice towards lifting weights is an all too common mis-belief that is holding women back in achieving their fitness goals. As a trainer and coach, I spend a lot of time convincing female clients to ditch the treadmill and get in the squat rack. After all, my job is to make people lean, strong and sexy in the shortest amount of time possible.

Slow Cardio Is Making You Fatter And Weaker

Let’s say you run for an hour on the treadmill and burn 300 calories. That’s less than one “healthy” muffin at Starbucks. Run for just 11 more hours, and you’ll burn a pound of fat!

On top of the minimum calorie burning that takes place during that long, slow, and boring cardio session, you can also bet that your body used some of your lean muscle for energy.

The less lean muscle you have on your body, the more fat your body will store, and the harder it will be to lose weight, or even maintain a weight you’re happy with.

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And to make it worse – your fat loss hormones are virtually unaffected by traditional cardio. You’ll experience no prolonged metabolic benefit, which means, the minimal calorie burning you spent so much time on stops shortly after you step off the treadmill.

You’ll end up slaving away for the bare minimum of results.

A much better alternative to traditional cardio, is High Intensity Interval Training – or HIIT for short. HIIT is a method of cardio during which you alternate periods of intense work (like sprinting), with periods of rest. For example, run hard for 30 seconds, walk for 60, and repeat about eight times.

Training like this taps into your fat cells and burns more calories, keeps your metabolism elevated longer, and is much more time efficient. One study showed that HIIT was nine times more effective at burning fat than traditional cardio.

HIIT is much more effective for fat loss than traditional cardio, but not quite as effective as weight lifting.

You’ll Burn A Lot More Fat

In one study on over 700 females, lifting weights for just 25 minutes three times per week led to the gain of nearly two pounds of muscle, and the loss of four pounds of fat. If you’re familiar with how physiques work, then you know that is a radical change in appearance!

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Now, picking up heavy things burns a respectable amount of calories on it’s own. No doubt about that. But that’s not why lifting weights is so effective for burning fat.

When you lift something heavy, you’re setting your body up for metabolic reactions that allow you to utilize nutrients better (like ice-cream), and continue burning calories for up to 36 hours after your workout.

There’s this thing called your Basal Metabolic Rate (BMR). It controls how many calories your body burns while you rest. As you gain more muscle, you increase your BMR, along with how much you can eat and still stay lean.

The more lean muscle on your body, the less body fat you will store, and the harder it will be to gain weight.

You Wont Know What To Do With Your Free Time

All you need is a 30-60 minute lifting session about three times a week to start seeing great results in as little as two weeks.

I like to reinforce this efficiency mindset with all of my trainees:

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Get In. Work Hard. Get Out.

You’ll have more time to spend with your favorite people, and to do your favorite things.

You’ll Get Stronger And Feel Awesome

Studies show that moderate weight training can more than double a woman’s strength. I’ve had a female trainee get 400% stronger in about 30 days. When we started, she could barely do two push ups, less than a month later, she was banging out sets of eight push ups. It was awesome.

When you’re stronger, daily tasks like groceries, lifting children, and pushing that creep at the club off of you become much easier, and enjoyable.

And along with the sense of pride that comes with finishing a challenging workout and beating a personal record (it’s super easy to track your progress with weights), your body will reward you with a dose of euphoric chemicals called endorphins. These affect us like powerful drugs, but without the nasty side effects. I’m sure you’ve heard about the runner’s high, but have you ever tried the lifter’s high? It’s much easier and faster to achieve. The more intense your workout, the higher you’ll get.

You Will Not Get Big Or Bulky

At this point you’re probably thinking everything sounds amazing, but have this little voice in your head telling you that you’re going to get big or bulky.

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I hear this way too many times. It’s simply a mis-belief that is holding you back from seeing results you love in a short period of time. Unless, of course, you’re training like a monster, consuming a massive amount of calories, and injecting yourself with synthetic hormones.

Let me break it down for you. Hormones, such as testosterone, are responsible for muscle growth. Women have anywhere from 10-30 times less testosterone than men.

Now, there is an extremely small sample of women that do, in fact, build bigger muscles from lifting weights. This is a very small group, and I’ve never worked with anyone that falls into this category. But even in that case, as soon as you notice irregular muscle growth, you stop and change your routine.

Simply lifting something heavy does not mean you’re going to build muscles overnight. Hell, even guys that are doing everything in their power to build muscle are struggling!

You Will Develop Nice Assets

The gluteus maximus is one of the strongest muscles in your body. The shape of your glutes are influenced by muscular development.

When it comes to building size in your glutes, there is no substitute for a deep, heavy squat. This will also help rid you of cellulite, while “firming” and “toning” your legs in the process. You’ll also strengthen your lower back and help prevent back injuries that are all too common as we age.

There is nothing more enchanting than seeing a woman commanding a respectable amount of weight at the gym. It’s effective. It’s empowering. It’s dang sexy! Don’t be afraid to give it a go.

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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