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9/30/2011

WEEKLY FITNESS TIP: Women & Weights


There comes a time in every woman’s workout routine when she must encounter weights. Even if its just the 1-5 lb weights. We must encounter them and I don’t know about you, but for me, I’ve always had this LONG moment of silence before doing anything with them. It was almost like I wasn’t sure that I would come back alive. *Smile* I’ve done so much research about weight lifting and discussed the subject with various trainers and a few body builders who shared a lot of insight. So much that I was moved to not only implement weight lifting into my workout routine, but to share what I’ve learned with you. 

One of my main fears was that I would bulk up and look “manly.” However, studies show that weight lifting is an effective way to burn calories AND lose weight. So lifting weight helps you tone, define and lose weight! A woman’s body is built in such a way whereas it is impossible for her to bulk up and look like a man by lifting weights. Why? A woman has too much estrogen and not enough testosterone to remotely be able to do so. It’s just not naturally possible. Elite FTS states, “These ‘grocery stand models’ are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!”  


So my main fear was a huge misconception. Lifting weights can help women build a toned, sculpted, feminine body, and build stronger bones. Plus it can boost your metabolism, making you not only look great but feel great, too. Now, by no means am I saying lift weights and stop cardio. You really have to be well rounded and implement both. I was instructed to do about 20-30 minutes of cardio before weight lifting. And I can really feel the difference of doing the cardio right before.

Now for those of you who say that Cardio is better than Weight Lifting, I wouldn’t say one is better than the other. Cardio is definitely needed for a healthy heart. However, while cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours AFTERWARDS than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle. So essentially your body is always in burn mode with weight lifting/strength training. 


Now…if you’re wondering why your scale hasn’t moved but you’re eating right and working out consistently…maybe it’s time for you to kick up your workout routine a notch…add some weights…See what happens.
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