Weight Lifting Weight Loss

Weight Lifting Weight Loss

Five Reasons Women Should Lift Weights

Five Reasons Women Should Lift Weights
By Michael Glatter

When you walk into any club or Fitness facility you will often find women tracking hours on a piece of cardio equipment and never see the results they want. What’s missing?

Resistance Training. Many women fear the risk of getting too bulky and are instantly put off when someone suggests that they lift weights. I’m going to give you five reasons you need to lift those weights ladies.

You’ll increase muscle tone

Muscle tone is responsible for keeping your posture whether you’re sleeping or awake. Now how does Lifting Weights help you increase your muscle tone? Your muscles become more efficient from the tension under weights that your muscles will better keep their tone throughout the day.

You’ll Lose Weight

Lifting weights increases your resting metabolism for upwards of 24 hours after your Exercise session. This increase is greater than the increase your metabolism receives after a long running session. This is the same very reason High Intensity Interval Training (HIIT) has started to become popular.

You’ll keep the weight off

Not only are you going to increase your resting metabolism after you lift weights; you will also increase your metabolism for life as you gain muscle. As your muscles grow and develop they will consume more Calories for life.

You’ll feel better about yourself

Many women I work with are intimidated by the gym atmosphere. Entering most gyms filled with dozens of machines can be intimidating. There are so many different places you can start. Even similar machines made by a different company can be confusing. Free Weights are the same anywhere you go. A study done in 2005 suggests women not only judged how much better they felt about themselves by what they looked like in the mirror, but also by how much stronger they became after a 12 week period of resistance training.

You won’t bulk up

Unless you’re on the same pharmaceuticals as the pro bodybuilders you will not end up looking like them. Even with the aid of drugs it takes a lot of hard work and dedication to look like that. If you find that way to instantly become 20 pounds more muscular after a set of deadlifts let me know so I can start incorporating it for my male clients.

Michael Glatter is a Certified Personal Trainer through the National Strength and Conditioning Association and through the American Council on Exercise. He is an in-home and Online Personal Trainer based out of Richmond, VA. You can read more about him at http://www.glatterfitness.com.

About the Author

Michael Glatter is a certified personal trainer through the National Strength and Conditioning Association and through the American Council on Exercise. He is an in-home and online personal trainer based out of Richmond, VA. You can read more about him at www.glatterfitness.com.

Is heavy weight lifting good for weight loss?

How Weight Training helps you get leaner:
Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Here’s why:
Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest – and the number of calories you
burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry.

It’s a common misconception that if you have a lot of weight to lose, you should lose the fat with cardio first before starting a weight-Training Program. Actually, the opposite is true; weight training always accelerates fat loss, although it happens primarily through an indirect mechanism. Muscle is metabolically active tissue that burns fat, and lifting weights builds muscle, therefore weight training must be a part of every fat loss program. This doesn’t mean you need to look like or train like a bodybuilder, unless that’s your goal. It simply means that weight training is equally as important as aerobic training even when your goal is fat loss. Aerobics by itself doesn't cut it.

Muscle does not turn into fat once you stop working out. muscle and fat are two completely different types of tissue. What usually happens when a person stops working out is he or she doesn't adjust there diet. So the extra calories that were being used to maintain and repair the muscles are now getting stored as fat. And once you stop working out your body will use the extra muscle as energy because it no longer needs it. If i hear one more person say that muscle will turn into fat I'm gonna snap! lol.

Also ask anyone who works out seriously how hard it is to get big. It is very hard to get huge. It takes lots of dedication and sacrifices (especially the types of food you eat) to get 'huge.'

Rep ranges
reps 1-7 will help you gain strength and some size.

Reps 8-15 you will gain more size then strength and some endurance.

Reps above 15 are mainly used for endurance.

Remember that any rep range you choose whether it be 6 reps or 15 reps, make sure that when your are upon your last rep that it will be very difficult to do one more. Lifting light as some people say doesn't cut it. If your lifting a weight that you can do 30 times and you stop at 15 your not challenging your body and your wasting your time. So what ever rep range you choose make sure you are using adequate weight.

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