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| 82 yr old Jean deadlifts her new 1 rep max personal record @ 153lbs. Courtesy of Crossfit. |
The first is pretty simple; your body weight will depend on how much you consume versus how much you expend. So if you increase your calories on account of beginning a strength training program, and they exceed those you burn, then of course you are going to gain weight. How 'clean' the weight gain will further depend on the quality of said calories. So, eat crap and your likely to get fat and look just as crappy. Eat clean and you'll gain but it will be less fat and more muscle.
The second is based on the fact that women have much lower testosterone levels than men. As such, this perceived bulkiness 'like a man' will only happen with the aid of testosterone or pro-hormones. That is not to say that women can't develop perfectly sculpted and toned muscles from persistent hard work and a commitment to a clean and healthier lifestyle; take track athletes or female physique competitors for example. The truth is anybody can lose weight and be skinny, but without strength this is likely to be 'skinny fat'. Incorporating strength training will make you gain muscle and lose fat but only if it is complimented by the right kind of diet and cardiovascular training.
The list of benefits in favour of strength training are in fact quite numerous and I'm sure you've already seen them somewhere or heard them from someone. However I am going to restate a few of them here in hopes you understand just how invaluable and priceless they are as many of my friends and clients have come to realize.
So what are these benefits?
1. Increased muscle mass and lower levels of fat while maintaining the same bodyweight, otherwise called body recomposition.
2. Increased strength thereby making everyday tasks like lifting grocery bags, holding a child, getting up and sitting down in a chair become easier.
3. Increased bone density which makes bones stronger, reduces osteoporosis and combat sarcopenia as we age.
4. Improved blood circulation.
5. Increased self confidence and self esteem. There is nothing like knowing you've become stronger and leaner to boost a girls confidence in her every day life. If she can conquer the gym she can take on anything!
6. Relieves stress. This comes in handy after a hard or taxing day at work, school or at home.
7. Balanced physique. Most women carry their weight in the butt, thighs and hips. Through strength training involving both upper and lower body exercises this disproportion can be balanced out, creating a more balance looking physique.
8. Improved focus and discipline. Going through a strength training program requires some amount of focus to prevent injury and commitment if we want to see definitive results. This will undoubtedly carry over into other aspects of your life.
9. Improved sleep and better health. Strength training promotes better sleeping patterns which when accompanied by sound nutrition and recovery results in improved moods, concentration and a happier you. No greater recipe for better health of mind, body and spirit!
10. It is versatile and accommodating and can be done anywhere. You don't need a state of the art gym facility or fancy equipment to get stronger. All you need is your bodyweight and a will to 'do it' to get started. Pushups, pull ups, sit ups and wall squats are great starting points for any woman to get on a path to a toned, fit and sexy physique.
Sure the benefits seem clear cut but "I still don't want to lift heavy like a man..." may be what some women will say to avoid moving away from the classic 'pink, blue or green' dumbbells in the gym. This idea that lifting anything heavier than 5lbs will automatically make you too 'muscular' is quite the hogwash. Another truth ladies, and one I hope you truly understand here, the ONLY way you are going to shed that fat and get those 'toned' and sexy curves (muscles) you wish you had, is to go for strength. In fact, I will argue that training like a man is likely to get you closer to your goal than any high rep 5lb dumbbell lifting exercise. Yes, I said it, train like a man! Do the same exercises, same sets, same reps, same programs and chances are you will be shedding those unwanted pounds and sculpting those sleek looking muscles in quick order. Of course, I need to repeat that this 'prescription' is only beneficial if its done consistently and in conjunction with a proper nutrition and cardio plan. In other words ladies, train hard, be consistent and eat healthy!
It is what it is ladies. You are not going to get it by wishing, hoping, dreaming or thinking about it. You have to back that up by DOING! So make 2012 the year you GET IT DONE! Go for the body you want because no matter what age you are, its the ONLY one you have, so make it strong and one you are proud of!
The second is based on the fact that women have much lower testosterone levels than men. As such, this perceived bulkiness 'like a man' will only happen with the aid of testosterone or pro-hormones. That is not to say that women can't develop perfectly sculpted and toned muscles from persistent hard work and a commitment to a clean and healthier lifestyle; take track athletes or female physique competitors for example. The truth is anybody can lose weight and be skinny, but without strength this is likely to be 'skinny fat'. Incorporating strength training will make you gain muscle and lose fat but only if it is complimented by the right kind of diet and cardiovascular training.
The list of benefits in favour of strength training are in fact quite numerous and I'm sure you've already seen them somewhere or heard them from someone. However I am going to restate a few of them here in hopes you understand just how invaluable and priceless they are as many of my friends and clients have come to realize.
So what are these benefits?
1. Increased muscle mass and lower levels of fat while maintaining the same bodyweight, otherwise called body recomposition.
2. Increased strength thereby making everyday tasks like lifting grocery bags, holding a child, getting up and sitting down in a chair become easier.
3. Increased bone density which makes bones stronger, reduces osteoporosis and combat sarcopenia as we age.
4. Improved blood circulation.
5. Increased self confidence and self esteem. There is nothing like knowing you've become stronger and leaner to boost a girls confidence in her every day life. If she can conquer the gym she can take on anything!
6. Relieves stress. This comes in handy after a hard or taxing day at work, school or at home.
7. Balanced physique. Most women carry their weight in the butt, thighs and hips. Through strength training involving both upper and lower body exercises this disproportion can be balanced out, creating a more balance looking physique.
8. Improved focus and discipline. Going through a strength training program requires some amount of focus to prevent injury and commitment if we want to see definitive results. This will undoubtedly carry over into other aspects of your life.
9. Improved sleep and better health. Strength training promotes better sleeping patterns which when accompanied by sound nutrition and recovery results in improved moods, concentration and a happier you. No greater recipe for better health of mind, body and spirit!
10. It is versatile and accommodating and can be done anywhere. You don't need a state of the art gym facility or fancy equipment to get stronger. All you need is your bodyweight and a will to 'do it' to get started. Pushups, pull ups, sit ups and wall squats are great starting points for any woman to get on a path to a toned, fit and sexy physique.
Sure the benefits seem clear cut but "I still don't want to lift heavy like a man..." may be what some women will say to avoid moving away from the classic 'pink, blue or green' dumbbells in the gym. This idea that lifting anything heavier than 5lbs will automatically make you too 'muscular' is quite the hogwash. Another truth ladies, and one I hope you truly understand here, the ONLY way you are going to shed that fat and get those 'toned' and sexy curves (muscles) you wish you had, is to go for strength. In fact, I will argue that training like a man is likely to get you closer to your goal than any high rep 5lb dumbbell lifting exercise. Yes, I said it, train like a man! Do the same exercises, same sets, same reps, same programs and chances are you will be shedding those unwanted pounds and sculpting those sleek looking muscles in quick order. Of course, I need to repeat that this 'prescription' is only beneficial if its done consistently and in conjunction with a proper nutrition and cardio plan. In other words ladies, train hard, be consistent and eat healthy!
It is what it is ladies. You are not going to get it by wishing, hoping, dreaming or thinking about it. You have to back that up by DOING! So make 2012 the year you GET IT DONE! Go for the body you want because no matter what age you are, its the ONLY one you have, so make it strong and one you are proud of!
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