Posted December 5th, 2012 under Fitness Tips
Are you a Cardio Queen b/c you're afraid to Lift? Don't Be!
Tags: Are you a Cardio Queen b/c youre afraid to Lift Dont Be, bootcamp, personal training, boot camp, health and wellness, fitness and nutrition
The FEAR (Myth): Lifting Heavy will make me "Bulk up!"
Contrary to popular belief, lifting heavy weights doesn't cause weight gain in women. So many women work out with the same light dumbbells b/c they fear that increasing their weight will cause them to gain weight or bulk up. Not So!
Lifting light weights for almost endless repetitions does build endurance, but never really exhausts the muscle, or builds muscle strength & definition, like lifting heavier will.
A) What Happens if I Lift Heavy Weights? Will I look like a hulky bodybuilder? ANSWER: NO.
Instead of becoming bulky, women who lift weights become leaner & more defined over time ... resulting in more defined lines & curves. Women have more difficulty building big muscle than men do b/c men have FAR MORE testosterone than women. It's physiologically impossible for a woman to get as big as a man by lifting heavy weights, unless she’s taking hormones or chemicals that boost muscle development.
*BE AWARE, BUT DON'T PANIC.....
B) The Scale May Go Up When You First Start to Lift Weights.
It’s not uncommon to experience temporary weight gain after starting a weight-lifting program. The increase in weight isn’t from fat gain or even from muscle, but is from more water being retained by active muscle tissue.
Challenging your muscles w/ heavier weight causes them to temporarily store more carbohydrates in the form of glycogen to make it available as a fuel source to muscles. Glycogen holds onto water, which is the reason the number on the scale goes up!!! This is TEMPORARY water gain! Over time, your muscles adapt and your weight drops back down to normal.
C) But Will My Legs Get Bulky by Lifting Heavier Weight? There are Only 2 Reasons this Would Happen:
1) TEMPORARY water weight gain; or
(2) you are consuming more calories than you are burning.
It is a scientific fact that changing your fitness & diet program to create a calorie deficit will result in weight loss, and yes, that means your thighs shrinking in size too. Even if you lose one pound of fat in your thighs & add one pound of muscle, your thighs will still shrink in size since muscle takes up less space than fat does (about 75% less space, as a matter of fact).
If you are trying to slim your thighs, the key is to make sure you have a negative calorie balance AND that you reduce your body fat while increasing your lean muscle mass. Your legs will not only be slimmer, but will look toned and healthier too!
D) MORE MUSCLE = MORE CALORIE BURN! The Benefits of Lifting Heavy Weights for Females.
Lifting heavy weights ALSO helps you burn more fat, even when you’re not sweating it out w/weights. WHY??
1) Muscle is more metabolically active than fat tissue. Having an extra pound of muscle burns additional calories each day, even at rest.
2) The After-Burn Effect! When you challenge your muscles by lifting heavy weights, you activate key hormones that help your body burn more fat even after you’ve finished your last weight-lifting set. This increased rate continues up to 24-hours after a weight training session. According to a study in The Journal of Strength and Conditioning Research, women burn up to 100 additional calories within 24 hours after weight-training. That equals almost a pound of weight loss every month & 30 lbs/year. High Intensity Interval Training has the same effect!
E) MAGIC FORMULA for Lean & Defined Muscles: "You can't out-train a good diet."
You still need to combine strength-training with a healthy diet to get the full benefits. To support muscle growth & a fat burning metabolism, eat a diet consisting of complex carbohydrates & lean protein sources. Go light on the junk food & processed food. They’re loaded with empty calories and salt that increases water weight gain.
But loading up on more protein than your body can use doesn't boost muscle growth; it only adds to your calories intake. You don't need massive amts of protein to build muscle tissue.
**(1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein each day depending on age, gender & activity level).
Enjoy the benefits that lifting heavy weights has on your metabolism and your body! Excluding temporary weight gain from water retention, the only way to gain weight from lifting heavier weights is to consume more calories than you burn - GUARANTEED!!!!
Heavier weight-training boosts the amount of metabolically active muscle tissue; helps reverse the aging process; adds cuts, curves & definition that you won’t get from running on a treadmill or working out on an elliptical machine. With pure cardio & no weight training, you may end up smaller but not firm, which isn’t what most women want.
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