Most females who hit the gym aspire to work towards a lean and slender body. In the process, they avoid lifting weights, due to a fear of getting “bulky.” Is this the best strategy to build the body of their dreams?
Women are not looking to build a chiseled, and muscular physique. As a result, they spend a substantial amount of time on cardio equipment, such as the the elliptical. Most of these trainees do lose weight; however, many of them are disappointed when they don’t achieve some tone in their muscles. The reality is that no matter how much cardio you do, you need specific muscular stimulation
Should ladies lift weights? Absolutely! Lifting weights is the cornerstone of building the body of your dreams. It’s understandable that you don’t want to look big and bulky, and don’t want to look like the girls with the spray tan and super defined bodies. It takes much more than lifting weights to get such a high-definition physique. Competitors literally eat, sleep, and breathe physique.
Lifting heavier weights is likely to add muscle to your physique, but it will not make you big and bulky. Women have much less testosterone than men, which is required to accumulate muscle mass. Unless you eat enough to add muscle mass, which most women naturally don’t, it is highly unlikely that you will muscle up.
Why do we want to lift? Because it will tone up and strengthen the muscles that we do have, as well as add small amounts of lean tissue to your physique. The more muscle tissue you have, the higher your metabolism is, increasing your body’s ability to torch fat.
Here are a few guidelines:
- Don’t be afraid to lift heavier if you can; you’re just getting stronger and adding lean muscle tissue!
- Don’t go so heavy that you compromise technique; this is how injuries happen!
- Lifting light weight for many, many reps (15-20) is a waste of time, in my opinion, and should not be part of your workouts unless you are doing abs or calves.
- Use a weight heavy enough so that you find it a challenge to lift it for 8-12 reps. Don’t lift a weight until you can’t lift anymore (muscular failure), as this is a good way to burn yourself out if you do it on a regular basis. Always finish a set with one or two reps left in the tank.
Burn more calories and build the body of your dreams by lifting more!
Manny Dhillon is a canfitpro certified personal trainer, and B.C.A.K. certified kinesiologist, with a Bachelor’s degree in Kinesiology. He chronicles his experiences in the fitness industry at www.vanfitness.com. Connect with Manny on Twitter and Facebook.
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