Monday, 13 February 2012

Thought for the day........... girls does using weights make me big and bulky?

The answer to this question is most definitely NO.  Lets have a look at why all women should make weight training part of their workouts and some of the myths associated with strength training.
  1. Men have 10 - 20 times more testosterone than women, we are just not made to get massive ripped muscles (unless of course you had a helping hand such as anabolic steroids).  We are just not able to bulk up to the degree that men can.
  2. You Will Lose Body Fat   -  Studies found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.  As your lean muscle increases so does your resting metabolism, you'll burn more calories all day long. Generally speaking, for each pound of muscle you gain, you'll burn an extra 35 to 50 more calories each day maintaining that muscle.  Fat on the other hand is quite lazy, it needs around 10 calories or less to be maintained.  I know which I'd rather have working for me!
  3. You will reduce your risk of Injury, Back Pain and Arthritis  -  Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.  And you'll also decrease your risk of Osteoporosis.
  4. You'll reduce your risk of Heart Disease  -  strength training coupled with some moderate to vigorous cardiovascular exercise has been known to lower LDL (bad cholesterol) and increase HDL (good cholesterol) and also lower blood pressure.
  5. You will reduce your risk of Diabetes  -  strength training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
  6. You won't get bigger because you don't eat enough calories   -  Women don't eat enough calories to create mass.  At the best of times women don't eat enough calories, their always putting themselves on restricted diets, low calorie, low fat, cabbage soup, south beach diet etc etc.  The massive men you see in the gym have not become that big over night, they'll be eating upwards of 6,000 calories per day plus supplements and train with heavy weights perhaps twice a day most days of the week.  Ask yourself, 'is this you'? I'm guessing probably not.
  7. Many of the models you see on the front covers of magazines have dedicated many years sculpting and honing their bodies.  They will follow rigorous gym programmes that will take them out of their comfort zones.  Generally speaking many ladies do not push themselves to the max or the point where they feel they may not be able to get there last two reps out on the bench press for example.  Working this way or using the 'force factor' means again ladies won't generate large volumes of mass.
  8. By lifting weights you'll become much stronger  -  day to day activities around the home will seem so much easier.  Where you've previously had to have help in moving sofa's or turning mattresses, you'll easily be able to manage these jobs alone. 
  9. By strength training you'll also feel much better about yourself, you'll be a capable and confident person who is ready to tackle just about anyone and everything.  In fact a Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did.

So ladies come on do not fear working with heavy weights any longer. Instead fear what it may be like feeling old and weak. Stop wasting your time training in a way that just won't get you where you want to go.

Push your body - you are stronger than you think!

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