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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 November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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