Undoubtedly you’ve heard the myths about woman lifting weights? It will make you bulky, your arms will be too butch or once you start lifting you can’t stop and the worst of the lot, it will turn into fat if you do decide to take a break from resistance training.
This couldn’t be further from the truth. I’d like to give 5 reasons why woman should lift weights and dispel a few myths in the process.
1- Build Lean Muscle = Faster Basal Metabolic Rate. (BMR)
In basic terms, your metabolism is the rate at which your body converts food into energy. One of the keys to having a leaner body is to improve your basal metabolic rate (your metabolism whilst at rest). As you start to build strength and your lean muscle mass improves, so too will your metabolism. This is because muscles need feeding and require more energy expenditure. So for an improved metabolism, weight training is one of the most effective ways to train.
2- Improved Fat Loss
Although many people still see cardio vascular activity such as running as the best way to burn fat, weight training is actually a more effective choice, this is due to the fact that the calorie expenditure doesn’t just stop once you finish your session like CV training. It continues on into the day even when you’re sitting at your computer or you have your feet up on the sofa, your body is still working to repair broken down muscle tissue. Pretty cool hey!! Another point to mention is, following a resistance training session, the body will continue to consume extra oxygen in the hours and even days post workout. This is known as EPOC (Excess Post Exercise Oxygen Consumption). When the body uses more oxygen it requires greater calorie expenditure and again an increased metabolic rate.
3- Better Sleep Quality
Lifting can greatly improve your sleep quality aiding in your ability to fall asleep faster and sleep deeper. What’s the reason for this? Well, as your body weight begins to decrease, your sleep apnoea should diminish, thus improving your quality of sleep
4- Improved Body Composition.
Lifting weights gives women a better “hour glass shape”. Tighter glutes and a flatter stomach is more easily achieved though lifting weights. You need two things to happen if you want to “get toned”
- Lose excess body fat
- Increase muscle size to provide better shape.
The truth is toning is all about lean muscle. Yes you need to shed body fat. However this should be done while prioritising anaerobic exercise such as sprint training or LIFTING WEIGHTS.
This is when I tell you about the “classic exercises” are the best and never go out of fashion. Yes I’m talking about tried and tested movements such as the Squat, Deadlift or Pullups. If you are serious about getting into the best shape you could possibly be in and you’ve never tried one of these movements, then I hate to tell you….
BUT…. You’ve been hanging around the wrong people!!
5- Builds Stronger Bones
As you age you’re at greater risk of losing bone and muscle mass. Post- menopausal woman are at greater risk of osteoporosis because the body no longer secretes oestrogen. Resistance training is an effective way at combating loss of bone mass and it decreases the risk of osteoporosis in fact you will have a higher level of osteocalcin which is a marker of bone growth. Studies have found that this can increase by levels of up to 19%
Good luck girls. For more information on how you can start to build lean muscle and finally lose weight off your bum and thighs Visit www.pgpt.co.uk and book in your complimentary consultation. But hurry spots are limited…