When I mention weight training programs to some women first I get a face and then I usually get a response like “I don’t want to get bulky”. I then try to explain to them all the benefits that weight training can give a woman but it isn’t until I mention that it can also help burn more fat that I really get their attention. Women need to incorporate weight training into their fitness routines in order to have the best body that they can possibly have. Many women are not aware of the many wonderful body altering and life changing effects weight training has.
Let's Bust some more Myths....
"Women Should only Lift Light Weights"
This is also quite a common misconception. Whilst doing a large set of reps (e.g. 12-15) with light weights has its place in workouts, it is better to aim for 5-8 reps on a more challenging weight that aims to get the muscles to respond to resistance and stimulate changes that will begin to create the look you want.
As for the amount of weight, here is the area women stall their progress. With the fear of getting bulky, many will increase the reps and not increase the weight. I see some doing reps of 20-25! They would rather do more reps than increase the weight because of the fear of getting bulky! Raise the weight not the reps! You will not get bulky if you stay in the 12-15 rep range. You will benefit with more weight and 12-15 reps than less weight and 20-25 rep
"If You Lift Weights Your Chest Size Will Increase"
Weight training can increase the size of your back and shoulders, perhaps creating the impression of a bigger chest. There is no scientific evidence that chest size will increase in this manner.
"Using Weights Will Turn Fat Into Muscle"
Much like their male counterparts, this is simply not true. You need a combination of proper nutrition or diet and a reasonable amount of cardio that will compliment a weight training program. There is no magic formula that turns fat into muscle.
"If Women Stop Weight Training, Muscles Turn To Fat"
Yet another myth-the most common occurrence is that when you stop training, several things usually happen. The inactivity leads to poorer diet, less frequent training and lower metabolism. As with anything-you cannot simply workout for 3 months and never do any training again hoping that your superb, toned body will remain.
"Women Should Only Use Machines Instead Of Dumbbells & Barbells"
This is one of the most ridiculous things I have seen-I mean, seriously-what the hell? Of course machines can be useful but dumbbells and barbells (using freeweights) are excellent because they can work so many muscle groups at once. You therefore are able to get a great all round workout and start to achieve the desired look you want.
The physical changes to your body that will result from consistent weight training will be visible. There are also numerous health benefits that only resistance training can provide for women such as:
* Helps prevent osteoporosis
* Increasing bone mass.
* Improve the strength and function of tendons and ligaments.
* Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.
* Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.
There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can provide you with results that can reverse some of the inevitable results of aging.
If done properly, resistance training will in fact reduce and firm the areas that you battle with that won’t go away.
Remember, it is never too late and you are never too old to begin. No matter if you are in your 20′s or your 80′s, weight training can change your life by making you stronger, and firmer in a very feminine way
Ready to get started? Here are some helpful pointers for ya!
- Always maintain proper technique when lifting, ensuring you do not pick up any injuries
- Aim for 30-45 minutes for a workout
- Aim for around 10 exercises that will work both the upper and lowerbody
- Target 8-12 reps per set for each exercise
- Try and keep the intensity high between each exercise-60 seconds maximum rest
- Do not go all out in the beginning and burn yourself out-aim for around 2 workouts per week
- Ensure proper rest and steadily build your strength
- Try and find ‘female-focused’ exercises-probably good to speak to someone in your gym
- Vary your exercises
When I worked out at the gym, I had NO idea what I was doing. I didn't even want to use the machines...which is why I'm soooo glad I got P90X. Tony really teaches you how to use proper form- and the nice thing is you can pause the dvds until you get it right. I love working out in front of the mirror so not only can I make sure my form is right...but let's be honest...I love watching my muscles work. Before P90X, there weren't any muscles to watch and I was the Queen of cardio. Now I actually prefer resistance days to cardio days!! Who woulda thought?!
Building muscle means you can really sculpt your body the way that you want...I NEVER thought I would have smaller thighs...EVER but that changed when I started training those muscles.
Check out Jaclyn's results...she is AWESOME!!
Order P90X HERE and get a free gift with it :)
