I am just apprehensive about it because of the amount involved. Also I heard they make you do weights a lot and I dont want to start having big muscles, biceps etc na, so I am just a bit confused. What do you suggest?
The above is from an email I received. I have also heard from women that lifting weights will make one have bulky muscles. All these are FALSE. I dont know where women heard them from(most likely from men who wanted them to stay away from the free weights room.)
The men who have bulging muscles lift extremly heavy weights. Women have lower testosterone levels than men. The only way women can get as muscular as man is by using steroids.Stop worrying that you will look like the Incredible Hulk. That is not going to happen, unless you are freak. Then I am sorry. Kidding. Its not going to happen, but check out the reasons to ad strength training to your routine
Reasons to Strength Train:
1.You will gain muscle and lose body fat, which in turns lead to a higher metabolism. A lb of muscle will burn 30-40 more calories than fat. You will weigh the same but look much smaller because you will be toned. You will get many, many compliments on how much weight you lost but we know the secret, dont we?
2. Strength training will make you more confident, more stronger and more flexible. Picking up the baby and the 2 gallons of milk wouldnt seem that big of a deal. Carrying your sleeping 7 yr old from the van to the bed will seem that much easier. I regularly challenge NK to arm wrestle. I havent won YET but he has to really struggle to win against me.
3. Strength training will increase and restore your bone density. I know we are all young and the thought of having osteoporosis is almost nil. But the fact is, we are all getting older and the bone is losing its mineral density. Cardio isnt going to do shit for your bones.
Just by adding a strength training routine to your workout 3x a week, you will start seeing definition in your arms, legs in 4-6 weeks.
I have been doing free weights and circuit training for the past year. The reason I got a trainer was that I was stuck doing the same things and I wasn’t seeing results. She said , I was lifting too small a weight to have any impact on my body/muscles. I was doing biceps/triceps with 5 lbs and 8 lbs dumbbells. During my first training session, she said that looks too easy for you. I should be struggling to lift the last 2 reps in my set. If I am not, then its too easy.
Today, I use 12.5-15, 17.5 dumbells depending on what I am doing. She also has me do 2 major muscle groups at once. A squat followed by a shoulder press. A crunch holding a medicine ball. A lunge followed a hammer curl.
So my dear sisters in the battle against weight loss, we need to add strength training.
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Very well written. The benefits of weight training are numerous. I wish more people would recognize its importance.
Me: Me too.
Gosh! I was really among those who were under the myth. I am glad you wrote this post. I’ll add strength training to my schedule now. Thanks
Me: I really hope more and more women will find out that they will NOT bulky muscles. You have to take pictures before and after 4 weeks of 3x a week doing weights/resistance training
this is a very informative post….
Me: Thats me, doing PSA for everyone.
Hmm- I, who suffer from osteopenia before having hit by 30s, nod head in vehement agreement. You just motivated me to buy dumb bells!
Me: You know, you can lift rice sacks instead
I had to google osteopenia. How were you diagnosed with this? You have to weigh lift now just because of this reason .
For me there is no feeling like watching how my strong arms look in a sleeveless shirt. They look wonderful!
Me: I just started wearing sleeveless after almost 12 years of NOT wearing them.
My body is transforming itself only due to lifting weights CONSISTANTLY. Something that just losing weight was not doing at all.
I cannot extoll the benefits of strength training enough. I am a total convert.
Me: YAY! I love how strong I lifting the 12 lb sucker .
Yeah, I agree. I have done minor amounts of weights for a long time now. Simple, self-taught bicep, tricep, leg ext., etc. Arms are not in best of shape now for sure, but I know that whatever activity I do (including running), weight training has to be an important part of it for max. benefit.
Me: Yup.. A lot of benefits to weight training. apity that so many women have misconceptions abt it.
i just started gym and i have just about an hour time with about 25mins of cardio thrown in. when i asked the trainer if i could do waights just about 2 days a week he said no way! he said you need to do it every single day. one day more of strength training and less of stretching for abs etc and another day more weights and less of rest of the stuff!
and now i know thats a good start!
you so cool, woman!
hugs!
Me: If you alternate the muscles used, then you can workout everyday with weights, ie arms one day, legs the other. I tend to forget what I did from day to day thats why I do a 40-50 mins total body workout, 2-3x a week. That way I remember to work all the muscles. Are you liking your gym? You need to blog abt it
.
PS:Is your trainer hot
This is very true, I’ve been weight training for almost 2 yrs now. I do see muscle, but they are not huge and bulky. I’m still waiting to see definition so they actually do look toned.
Most women want to workout so they can “tone” their bodies, but what will you tone if you don’t have anything (muscle) to tone.
So first put on some muscle and then cut the fat to get the “toned look”.
Me: So very true, My biceps are pretty awesome. You can see it clearly even when I am *ahem* not flexing(Modesty is also one of my virtues hahaha). Its the flabby triceps I am working on.I have my monthly measurements tomorrow. Cant wait too see how much I have lost overall.
Did you do ur 5k on July 4th? I did it and I took 2 mins more than last time:( and I was tired. But i’ll practice hard this time. Next one is in September, unless I feel I improved my speed then I’ll do one in august.
Me: I did. So this was through downtown, 3 laps of one mile each. My first mile, I ran the whole way. 14.00 was the time. The 2nd lap, I walked part of way, the time showed 30 mins(16 min mile) And I still felt good and wanted to push myself and was running pretty well and then crashed at the last 1/2 mile.Last mile was 17 mins(46-47 timing was for the race) So it was slightly faster than my first 5k I think. But still a sucky time. People were going to the finishing line when I was starting my 2nd lap. I just read your blog and 33 is awesome. Thats 11 min a mile. You speed demon you. You should be very proud of that!! I havent signed up for any other races. I think I am also going to work harder. I totally am such a slacker and refuse to push myself. I havent run hard in weeks. All of them have been 13-15 min miles run.
I think you should start a fitness queries column. Here is my question.
Dear trainer,
I have been doing bicep/triceps for more than 2 years now. I actually have a 5 pound weight at my desk at work and I do it everyday. Yet no results. I might not have added much flab there but my arms have not toned or gained definition. I was actually looking to get some visible triceps muscles but none so far. So you think 5 pounds is too light?
Me:Dear Working Out at the Desk Person,
If you have only been using the 5 lbs for 2 years, then yes it definetly way too light for you. Move to 8 and 10 lbs. Try doing a superset(please check older posts). Try doing a wall push up, ladies push up instead of just the weights. Try taking a gallon of milk in each hand and lifting it above shoulders, then down to chest and then up again. DO not use momentum to push your arms upwards. Keep elbows tucked beside your waist and only move forearms. I will accept and and all paypal donations Bwaahahah
There was a free bone density test at office which shattered my ignorant bliss. Calcium supplements and exercise should help. Or I’m doomed.
Me: I hope the you get diiferent results in a years time.