Let us jump right into this and address the pink
elephant in the room. If women lift weight they will become bulky, masculine
and lose their feminine figure. There it is folks. Now that we got the BS
stereotype out there, let’s get to the facts with women and weight training.
Women and weight training is not something to be
approached with fear, instead you should do your research so you can reap the
benefits of building a stronger body, reducing body fat and living a bulky
masculine figure as commonly believed. Below I have five reasons as to why
women should incorporate some level of resistance or weight training and the
benefits that come along with them.
#5
– Lean Muscle = Curves
Contrary to popular belief, women + muscle does not
equal bulky muscle. It’s more common for women to tighten their figure as they
increase lean muscle. The human body has two tissue types that determine our
bodies’ appearance. Lean muscle and body fat. Body fat is soft, loose, does not
take particular shape and is hard to manage. Lean muscle is what gives the body
shape, curves, lift, tone and fit look. The preferred choice should be obvious.
#4
– Muscle Burns Calories
Throughout our daily lives, we unknowingly expend
calories. Everyday things such as sitting, standing, blinking, taking the
garbage out, etc., all requires a caloric expenditure. The human body requires
calories to live and function. Lean muscle has a higher caloric demand than
body fat. Having more lean muscle than body fat translates to more daily muscle
contractions throughout the day, which means higher calorie outputs.
#3
– Boost Daily Energy
Weight training requires a lot of energy expenditure
and will ultimately fatigue the body. On a good not, this should make for a
good night of sleep and recovery. Over time, the body will adapt and will have
longer sustained daily energy. After training, the body continues to expend
calories at an elevated rate. It all boils down to putting down the energy
drinks, coffee, soda drinks and increasing your weight training.
#2
– Reduce Stress
Weight training is a physical act of exertion that
releases the bodies’ endorphins. These hormones, which are secreted in the
nervous system and brain, are what make us happy. After a tough day at work,
school, home, etc., taking your stress out constructively is encouraged. Those
who regularly exercise in general tend to manage their stress better than those
who do not. Next time you are feeling frustrated, angry or stressed, find some
weights and hit them hard.
#1
– Efficient for Fat Loss
When it comes to reducing body fat fast, common
belief suggest we should ramp up the cardiovascular training. The more
efficient and effective approach is to apply resistance training. As mentioned
above, lean muscle expends higher calories and the body expends calories long
after the training ends. Consider training large or multiple muscle groups
within one workout. The more muscles engaged, the higher the caloric
expenditure. Cardiovascular has its place in any training program but
resistance training is hands down the more efficient approach for fat loss.
**FREE
CIRCUIT WORKOUT BELOW**
This program is designed for those on the beginning
level of fitness to those on the most advanced levels. Remember, you get out
what you put in. with this program, you will be required to continue moving
from start to end. This elevates your heart rate, forces increased oxygen
intake and keeps stress on the body. Look over each exercise so that you’re
familiar with the proper way to execute each exercise. This will allow for
smooth transitions and minimize recovery. Also get the necessary equipment
before starting the program. Dumbbells, kettle bells or resistance bands should
suffice.
Warm-Up
Stretch all muscle groups
Ciruit
1
Goblet Squats (using dumbbell) 1 min
Mountain Climbers/Glute Bridge 15sec/15sec (TWO SETS)
Dumbbell Swing 1
min
T-Push-Ups 30
sec
Circuit
2
Squat Jumps 15
sec
Curl and Press 15
sec
Side-to-Side Hops 15
sec
Cross Knee Tucks 15
sec
Circuit
3
Split Stance Single Arm Row 15 sec (Each Arm for TWO SETS)
Push-up/ Row/Glute Raise Hybrid 1 min (Using
Dumbbells)
Russian Twist 1
min (May use dumbbell or kettle bell)
*After completing Circuit 3 and only after
completing Circuit 3, take a 2 min or less to rest and hydrate then start over
at Circuit 1. This routing is to be done for a total of THREE times. *
**After completing Circuit 3 for the final
time, end with TWO MINUTES OF JOGGING IN PLACE. **
***Always consult a qualified
medical professional before beginning any nutritional program or exercise
program. The information contained herein is not intended to be a substitute
for professional medical advice, diagnosis or treatment in any manner. Always
seek the advice of your physician or other qualified health provider with any
questions you may have regarding any medical condition. ***
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