Ladies, lifting weights will not make you look bulky!
In fact, lifting weights in line with a balanced diet will help you achiever a leaner, stronger and more shapely physique than before you lifted your first dumbbell.
Weight training can be used to help build shape and enhance your beautiful curves, but besides from the aesthetic benefits of lifting weights, the health benefits should be the reason you take up any type of weight training.
Here are just some of the benefits to weight train on a regular basis
- Burn more calories Muscles are metabolically active; Therefore, the more muscle mass you carry the faster your metabolic rate will be. The higher your metabolic rate, the more calories you burn as a result. The more calories you burn the leaner you look and/or the more you can eat. Winner winner!
- Burn more fat The more lean muscle you have on your body the more fat you burn throughout the day. A lower body fat percentage reduces your chances of various health problems such as diabetes.
- Increase bone density After we reach 30 years old our bone mass decreases significantly (marvellous). Weight training increases bone density and decreases the risk of osteoporosis. It is never too late to slow down the gradual process of decreasing bone mass density, so saying you are too old is not an excuse not to start! Some of my strongest clients are in their 60s!
- Lowers Cholesterol
- Elevates mood, reduces stress and anxiety
- Improves Posture Which in turn can alleviate any back/neck/shoulder pain that many office workers experience.
The great news is it is actually becoming much more common practice for women to hit the weight section of the gym as opposed to the cardio zone – which is fabulous! However you may well be reading this having weight trained for a little while and be thinking…
‘I already train with weights and I’m not seeing results’
Now without knowing your individual circumstances or taking nutrition into account, there could be many reasons why you aren’t achieving results in the weights room. However, more commonly than not, most women I come into contact with who are dabbling with lifting weights, do not lift heavy enough.
Let’s consider a typical Saturday afternoon in the shopping centre. You’ve purchased a gorgeous pair of shoes, a few make up bits, an entire new summer wardrobe and some clothes for the kids. You have your coat on one arm (as its now like a tropical jungle, when you left this morning it was artic weather), your oversized day time handbag (that fits everything in bar the kitchen sink) over your shoulder and about 6 shopping bags on one arm; some of you may even be pushing or even carrying a 12-15kg toddler around too.
Yet when you get to the gym you head straight for the 2kg dumbells for 3 sets of 10 bicep curls and wonder why your arms haven’t changed shape?
Ladies, you need to lift heavier, adding more frequency and be challenging yourself throughout your workout.
In order to build lean tissue, you have to break down the muscle fibers and this means stepping outside of your comfort zone. If you want to make changes to your body, you have to be prepared to up your game and do things you haven’t done before. Ultimately keeping a good technique is paramount, but once you have mastered your form it is imperative that you increase the weight or change the frequency and challenge yourself in order to make changes to your physique.
Nobody is expecting you to become Superwoman over night, but if you are still lifting the same weights on day 30 that you were on day 1, you need to up your game.
Not only will this do wonders for your self-esteem but you will be burning more calories whilst making the changes to your physique – which was the reason why you started in the first place.
So ladies, step out of the cardio zone and head to the weights, practice your technique and then push yourself each session and enjoy your journey.