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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 August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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