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Women and Weights

Training hints and tipsPosted by wayne Sun, April 01, 2018 13:26:03
Women and Weights










The biggest thing likely to put women off seriously lifting weights is the thought they will turn bulky and masculine. Of course the bottom picture is fake, but seriously,many women are put off by the thought they will turn into some muscle bound freak show the moment they pick up a dumbell.

That is really so far off the mark. Women just do not have the genes to naturally build that much muscle, Most of the bulky, masculine women you see in some gyms, are certainly taking something to boost their muscle mass.

One of the key differences and this also account for the variation in male to female sex drive , is testosterone. Apart from the main function of the so called sex hormone, testosterone to produce male reproductive tissues such as testes and prostrate. It also promotes secondary sexual characteristics such as muscle building, bone mass and body hair. Put simply, in order to build muscle the body needs testosterone. So when I tell you on average the male body produces about 16 times that of the female, we then start to realise how the she-man effect is created. testosterone is a natural anabolic steroid. The big, bulky muscle bound females will inevitably be taking something, either anabolic steroids, testosterone pills or both. This will also account for the beards and hairy chests smiley.



So we move past the myth and look into the huge benefits to women lifting weights.

1 Huge impact on fat loss.

If your thinking is that weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body's ability to burn fat during and after exercise.
Muscle has a daily metabolic rate roughly 4 times more than fat, meaning. A lean muscular body will use about 4 times more energy, (calories) per day to perform normal body functions. Add this to the exercise you do and your body becomes a fat burning machine.



2 Body shape and curves.

As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue. The body will use energy from Carb,muscle and fat in that order. The energy required for running , specially long distance running can mean the loss of muscle as well as fat.

If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.



3 More Muscle more calories burnt

As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you'll burn. If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories.

4 Improved Sleep

Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.

5 Healthy Heart

Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from both The British Heart Foundation and the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.

Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning.

6 Bone Health

As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.A study varios studies found that after a year of resistance training, postmenopausal women increased spinal bone mass by 9 percent. The earlier you begin weightlifting, the greater chance you have to maintain bone health later in life.




For more from PT Wayne check out the Friends 2 Fitness Web site.

www.f2fitness.co.uk