Weight Training For Women – You Won’t Bulk Up
My wife is one of the many females out there that think weight training for women is going to cause them to bulk up and get thick. I hear it all the time as a Fitness and Nutrition Coach. I don’t want to bulk up. My legs are going to get too muscular. I afraid to do any type of weight training for women. I just want to do cardio so I get lean and toned. I can understand their concern because no females want to get that bulked up look. Every female wants to feel and look thinner and have toned muscle. But the fact remains and it is proven medical science that women cannot get big and bulky like men. As a matter of fact women really can’t get bulky at all. It’s all a myth and I am going to explain why weight training for women is a safe place to be when it comes to getting the fitness results that you want.
The Truth About Weight Training For Women
The first thing that comes to my mind when I think of all the myths when it comes to weight training for women is testosterone. Women have approximately 10-15 times less testosterone than men. The average women has the testosterone of a 10 year old boy. This means that a female’s testosterone is basically non-existent. Without testosterone it is virtually impossible to build big bulky muscles without the aid of some other factor such as steroids. All those big and bulky women you see on the cover of weight training for women magazines are on some type of steroids. It is not natural and therefore a female cannot produce that type of muscle size without the aid of an outside source. Don’t let yourself be fooled by all the hype in the magazines. You will not end up that way by doing simple weight training for women on a daily basis. Its impossible.
Weight training programs for women can result in a 3-4 pound weight gain within the first few weeks of starting to work out because of something called Delayed Onset Muscle Soreness aka DOMS. When you first start a new workout program like weight training your body will naturally be very sore within the first 24-72 hours of working out. The muscle tissue that is affected by the working out tends to absorb more water to protect that muscle tissue. Unfortunately this temporary weight gain is directly associated with the water retention that females experience within the first few weeks. Many females then want to quit because they feel that they are working out for nothing. This temporary weight gain can happen to both men and women but after a few weeks both males and females will see a major drop in the scale. Now remember any time you switch up to a new program such as weight training for women you may experience this DOMS affect and may have short term weight gain.
Weight training for women is another way to ensure that you burn the most amount of calories and fat. Muscle burns a lot more calories than fat when your body is at rest. So when you add muscle to your body this will allow you to burn more calories throughout the day at time when you may just be sitting down. Yes cardio workouts can be great. But adding in some weight training will help you build some lean muscle and hence burn more calories and fat throughout the day.
Another thing to remember is that muscle weighs more than fat. So weight training for women may actually cause your scale to stand still after some time but I promise you that if you took your body measurements that you would of lost some inches. I always tell all my clients to not only weigh yourself at the start of a new fitness program but also take your measurements. How your clothes fit and watching your measurements will truly help you determine what type of results you are getting. Weight training for women is definitely a type of exercise that you will want to always take your measurements.
Weight Training For Women Is Crucial To Your Success
Weight training for women is truly about toning your body. As stated above women cannot add muscle mass to their body without some other aid such as steroids. Weight training for women should be an important part of your exercise regiment because it will help get rid of the layers of fat that you are trying to diminish and allow the toned muscles to come through. If you don’t add in resistance training to your workout you will end up with a thinner body but not a toned one. This may give you a flabby look which I know no one wants. When you are weight training you want to stick to the 10-12 repetition range when performing a certain exercise to give you the most benefit for a toned body. 8-10 reps is usually a little more for size and 10-12 is for the leaner look. Just remember the last three repetitions should be hard so if you are doing 15, 16 or 17 repetitions then you need to increase the weight. In summary, as stated above don’t get caught up just doing cardio. Variety is the spice to fitness and giving you the extreme results. If you want to get that lean toned look than you need to incorporate the weights. So remember in the end weight training for women is crucial to your health and fitness success!
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