Advertising
Advertising

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.

Advertising

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!

Advertising

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:

Advertising

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.

Advertising

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.

More by this author

3 Reasons To Workout Today The 4 Biggest Fat Loss Myths Around Today 6 Reasons Women Should Lift Weights

Trending in Fitness

1 5 Fitness Tips That Will Help You Start the New Year 2 15-Minute Morning Yoga Routine for Beginners 3 10 Lower Body Workouts Anyone Can Try at Home 4 10 Simple Morning Exercises That Will Make You Feel Great All Day 5 Lose Stomach Fat Fast With These 10 Diet Hacks

Read Next

Advertising
Advertising
Advertising

Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Advertising

Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

Advertising

Featured photo credit: María Victoria Heredia Reyes via unsplash.com

Advertising

Advertising

Read Next