Ladies. Are you tired of spending your valuable time sweating away on the cardio equipment and seeing no results? Do you feel like you are putting in the time and the energy but getting nothing back?
You need more iron. Not in your diet – in your workout!
According to the statistics, less than 20% of women strength train two or more times a week.
You don’t know what you’re missing.
Strength training creates a stronger, leaner, more toned body that is less prone to poor posture, injury and disease. Fact.
Although 30 minutes of cardio exercise will burn more calories, 30 minutes of strength training creates an ‘afterburn’ in the body. Research shows that women who completed an hour-long strength training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. At three sessions a week, that’s 15,600 calories a year. This afterburn can be increased by increasing the weights you lift and the intensity of the workout.
Muscle has a profound effect on metabolism. Strength training will make your body become better at burning calories because muscle, unlike fat, is metabolically active. Yes, you can burn calories sitting at your desk!
Strength training encourages the right kind of weight loss. A combination of strength training and a good diet will ensure that you lose fat tissue rather than valuable muscle tissue. Often with cardiovascular exercise muscle tissue is sacrificed before fat.
Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat – the hard to shift belly fat that’s associated with diseases from diabetes to cancer. Strength training also helps correct issues relating to cholesterol, high blood pressure, obesity – precursors to heart disease.
Don’t be too obsessed with the scales. Muscle tissue is more dense than fat so you might not see an instant drop in the numbers but your clothes will fit better and your body will feel tighter and more toned.
The secret. For the greatest calorie burn and metabolic effect aim for whole body, compound exercises. Squats, deadlifts, kettle bells, pull-ups are great examples of compound exercises that will challenge the whole body leaving no muscles untouched.
The myth. YOU WILL NOT BULK UP IF YOU TRAIN WITH WEIGHTS. This is the most common concern amongst women but it shouldn’t be. The women you see in magazines who are shiny, orange, sinewy and masculine looking want to look like that and have spent a lot of time and money achieving it!
Fuel your workout properly. As we’ve mentioned in previous articles, it’s not all about calories in versus calories out. You need to address your macro nutrients to ensure you are getting the correct balance of carbohydrate, protein and fat. At Proathlon we will assess your 3 day food diary and give you suggestions on how to achieve this.
For any more information or to join our ‘Ladies that lift’ class please contact me at [email protected]