15 Jan Women SHould Lift!
Women SHOULD Lift!
We asked this question all the time. Most of the time when someone is trying to change their body they think they really only need to do cardio. This is true if you want to gain body fat, lose muscle tissue, slow down your metabolism and risk injury. Everything in life has its place and your training program should be balanced between strength training & cardiovascular.
First what are the major benefits of lifting weights? How about; increased bone density, increased connective tissue strength, firmer & stronger muscles, lower body fat and better Insulin usage. That sounds good right? YES!! It certainly should. Now most women’s objection is, “but I don’t want to get big and bulky.” And that won’t happen, women lack enough of the hormone Testosterone for that to occur. You will get stronger, more toned and healthier but you won’t turn into Arnold. And sorry but the only way you get “toned” is by lifting weights.
Secondly, how often should you do it? The recommendation for strength training is anywhere from 2 to 5 days a week. What really determines how often you should do it is based on HOW you do it. Meaning do you train your entire body each time or do you do a body-part (more traditional and typically useless) split approach where you do chest one day, legs one day, back one day, bla bla bla.
Ideally, for quick results you would train 2 to 3 times a week, doing total body workouts and using compound movements.
Compound Movement Examples:
Push ups and pressing variations
lunges, step ups, squats, etc
pull ups, rows, pull downs or any pulling motion
Isolation and typically useless movements FOR FAT LOSS
bicep curls, lateral raise, tricep press downs
leg curls, leg extensions, calf raise
Example of Great Total Body Workout
Pull Ups super set with overhead press
Lunges super set with squats
rows super set with push ups
Try 4 sets of 12 reps of each movement, move as quickly as you can between movements with as little rest as possible. Use as much weight for each movement with perfect form.
You will get 5 times the results on this routine 3 times a week then you will with chest flys, bicep curls, and pressdowns.
You will also burn more calories, have a larger metabolic recovery need (EPOQ), have a higher metabolism for the next 24 hours and hit EVERY muscle in your body.
Questions, contact Body Solutions today for your free consult!