I know this topic isn't popular amongst most female exercisers. It is typically misunderstood or intimidating. The basics of weight training isn't rocket science. If you have never or aren't currently adding weights to your fitness routine, you are missing out on the numerous benefits associated with weight training.
First off, let me start by saying that you won't get big & bulky from lifting weights. This is not physically possible without anabolic steroids. Females just do not produce enough testosterone to look like bodybuilders. I, personally, have lifted weights and never got big or bulky. I prefer this type of training over any other type of exercise. Why? Tones your muscles and makes you stronger. For a tall, lean girl as myself, I find weight training adds definition to my already slender physique, which is why I took it up in the first place. Now, some people put on muscle a lot easier than others. Everybody is different.
You won't look like this!
Besides toning your muscles and helping burn fat, it also raises your metabolism (even while sleeping), increases bone density, reduces risk of injuries, helps raise levels of LDL (good cholesterol), improves posture, and many more too numerous to list here.
If you are a beginner to weight training, I would suggest you start out by using light weights. After about 2-3 weeks, increase your weights by about 10% to keep your muscles challenged and to see growth (progression). If you are already weight training, I applaud you. Just remember to keep the weights at a challenging level (typically you should come to exhaustion at around 8-10 reps). For me, I lift heavy for 8-12 reps and do 2-3 sets of each exercise for whatever body part(s) I am working that day. A set is a number of exercises performed without stopping. A repetition is one performance of a single exercise (like a squat). Always do a 5-10 minute warm-up before beginning, followed by a cool down after completion.
Rest between sets is important, as well as, taking 24-48 hours off from the muscle group you just worked. For instance, if you were to do legs and glutes today, you wouldn't work those particular muscles for 1 or 2 days to give them time to recover and repair.
Also, proper form is very important when using weights. Injury can result from poor execution. If you don't know where to begin or believe you need assistance, hire a personal trainer to help you come up with an exercise routine and show you the proper technique to perform your exercises. Once you begin to see results you will be glad you decided to 'hit the weights'.
Here are 2 magazines I respect. The first one is for beginners or those trying to maintain their current healthy physique. The second one is more geared toward the woman trying to gain/maintain a muscular physique.
http://www.oxygenmag.com/
http://www.muscleandfitnesshers.com/
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ReplyDeleteMy apologies, I didn't correct an error. The cholesterol I should have put (HDL) is the good cholesterol. LDL is the bad cholesterol. Exercise, in general, coupled with a healthy diet lowers LDL. Sorry for the confusion.
ReplyDeleteMy apologies to Anonymous. Your post was accidentally deleted. Your question as to training your abs with weights and how would that help your loose skin & fat and if it would just build muscle. Here is the reply to your question: It would depend on how stretched your skin is and how much fat you have around your midsection. If you train your abs, eat clean, and add in cardio to your routine, you will see a reduction in overall body fat and your skin will bounce back, to some degree. Genetics play a huge part in how/where we store fat. However, keep in mind that you cannot spot reduce fat from a specific body part. You can't tell your body to reduce fat from your stomach as opposed to your thighs, etc. Only time will be able to tell if the excess skin you have will shrink back or remain the way it is. Surgery may be the only option for some women to remove the excess.
ReplyDeleteSounds good Tracy! I tried out a gym for a month and they told me about weight training. I had no idea how important it is! For someone on a budget, what equipment would you recommend to start off with?
ReplyDeleteHello M Fox! For a person on a budget, I would recommend a stability ball, dumbbells (start out with 3-8 lbs), a medicine ball, and a mat. That's all! All of these are under $20 a piece.
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