|Womens strength training will not make you bulky
if done with lighter weights and higher repetitions.
|Progressive strength training builds strong bones.
|Strength training builds muscle which burns calories
|Why Women Must Strength Train?
Myth: Strength training will make my muscles large and
Fact: The ability to increase total muscle mass is highly
dependent on circulating levels of testosterone. Men have 20-
30 times the testosterone levels of women and, as a result,
tend to build more lean body mass than women. Keep in mind,
however, the genetics and individual differences play a role in
the rate and degree to which muscle mass increases. Weight
training helps women create lean, beautiful, toned bodies.
Myth: I’m too old to being a strength training program.
Fact: Research has shown that people of all ages can benefit
from strength training. In fact, strength improvements of up to
174% have been reported in 90 year old, institutionalized
|Weight training helps women create
lean, beautiful, toned bodies.
|Building muscle is perhaps the most fundamental component in staying lean...
To Stay Healthy & Wise & Lose Weight & Keep It Off...
YOU MUST STRENGTH TRAIN!!!
I was reading an article about a young Mom in her upper 30's. She lost her Mom who was only 55 at the time of death.
What's shocking about this is the fact that both of them are skinny and you would think they are in great shape.
However, it's the great body deception... just because you're skinny doesn't mean you're healthy. And it's precisely
why women need to strength train.
Starting in their mid thirties, women will being to lose muscle mass each year. This is dangerous to happen because the
lack of lean muscle means your metabolic rate also begins to drop. When that drops that means your body doesn't
naturally use as much energy during the day and if you continue to eat like you typically do, you will put more body fat
onto your frame.
If you don't strength train, you get what's known as skinny fat. This is very similar to the scenario above where your
metabolism is going down because you're not strength training, but you might still be losing fat because your running
or something like that. What happens is you can only burn fat from running until your body just is too efficient at it.
And since it's not building new lean muscle, it's just going to store fat and even though you appear slender in clothes,
you're really just fluffy, lacking substance.
Again in your mid thirties, women naturally begin to lose bone mass. This again is a very serious issue as osteoporosis
is a big problem as women age. This increases the risk of broken bones and other injuries. However, if you strength
training and create new lean muscle, you also create new bone. This makes your entire body stronger and less prone
to age related injury.
Energy levels naturally diminish because we also lose that muscle mass. And as you probably know already, when you
don't feel energized, you feel yucky. It causes you to be less productive and it can even negatively affect your mood
either increasing your anxiety or causes some minor depression. But when you strength train you increase that
metabolism and your energy levels. You feel great... you become more happy... you get through your day doing more
and feeling true accomplishment.
All of this, plus a lot more, happens because of strength training. Strength training is weight training and it's especially
important to women... maybe more so than to men. So if you want to keep your body looking good, feeling good, and
flat out good then start a strength training program today!
Myth: I’ll have to radically change my diet to obtain any
benefit from strength training.
Fact: Strength can be increased simply by increasing stress to the
muscles. Researchers have found that women can significantly
reduce their percent body fat and increase fat-free mass and
resting metabolic rate without restricting their dietary intake.
Myth: I won’t burn as many calories in a weight training class
as I would in a traditional cardiovascular class.
Fact: Although resistance training does not result in significant
caloric expenditure, it does significantly increase lean body mass
and resting metabolic rate. For every pound of muscle you gain,
your body automatically burns an additional 40-70 calories every
day. (eg: 10 lbs of muscle equates to an additional 400-700
calories per day!)
|Myths & Facts about Women Strength Training!
Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for
women and those over the age of fifty. Still, the number of women who take this recommendation to heart is still
quite low. Most women who exercise are spending most of their gym time on cardiovascular exercise. Whatever your
reasons for avoiding the weights, if you are a woman, here are ten reasons why you need to take strength training
1. You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be
easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased,
daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate
weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop
their strength at the same rate as men.
2. You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the
average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle
and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more
calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each
day. That can really add up.
3. You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to
men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop
muscle tone and definition. This is a bonus.
4. You Decrease Your Risk Of Osteoporosis.
Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13
percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense
5. You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See
Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time
with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been
shown to improve overall performance as well as decrease the risk of injury.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint
stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that
strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other
studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
7. You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve
cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol
and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
8. You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce
the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight
training can increase glucose utilization in the body by 23 percent in four months.
9. It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength
improvements are possible at any age. Note, however, that a strength training professional should always supervise
10. You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully
than standard counseling did. Women who strength train commonly report feeling more confident and capable as a
result of their program, all important factors in fighting depression.
|10 Reasons To Take Strength Training Seriously!
|Website developed & constructed by Bob Pates, owner, The Training Effect.
©Copyright 2008 The Training Effect.net All Rights Reserved.
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