Fitness
how weight training can help you
Lose Your Fear Of Lifting
Just because you're not vying for massive biceps or thunderously strong thighs like the muscle heads in the gym, doesn't mean you should shun the weight room. Lifting weights gives you an edge over tummy fat, stress, heart disease and cancer – and it's also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: according to a Women's Health poll, a third of you don’t go anywhere near the weights.
Here are some good reasons why you shouldn't live another day without hitting the weights...
If you think cardio is the key to blasting tummy fat, keep reading: when America's Penn State University researchers put dieters into three groups – no exercise, aerobic exercise only or aerobic exercise and weight training – they all lost around 9.5kg, but the lifters shed 2.7 more kilograms of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.
Other research on dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.
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Last updated: Fri, 2011-10-21 09:09
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I have been kettle bell training 2 times a week, for the last 2 months. My waist and thigh sizes have definately increased, much to my horror.. My clothes are not fitting better at all... They've become tight!! and uncomfortable!! Will my legs and waist decrease again, over time, or get worse with this type of training?
I've started training with a "muscle head" personal trainer, who's got me pushing heavy weights. This article echoes all he has told me, in just 2 weeks my flab has started reducing (combined with a diet low in refined carbs and sugar). My clothes fit better, I have more energy.
I spent almost 6 months with a female personal trainer last year who believed in high cardio and low weights, and trust me the results I have seen in 2 weeks far surpasses my time wasted last year. Try it ladies, u wont be sorry!
Forgot to add: you will not look like a muscle freak if u push weights, to look like that requires a very specific eating plan, combined with specific supplementation.
@ Karen - sometimes the same thing happens to me. It just depends on your body and the type of exercises that are best suited to your individual needs. It may be worth going for an assessment with a biokineticist to establish exactly what works best for you, alternatively consider toning down the kettlebells to once a week until your body is more used to it. Too much too soon is never good!
Thinking of getting a personal trainer myself, the weights section is kind of scary for a girl - and that way you can ensure that you are utilising the equipment correctly and avoiding injuries (and embarrassing moments!)
@Karen - you need to measure your body fat & weight to try & establish what is getting bigger as you may build a bit of muscle now with the weight workout. But don't be discouraged as eventually the muscle will assist in burning the fat and you will then reduce overall body fat even though your weight my actually increase! You will however notice that if you combine the kettle bell workout & do some cardio (perhaps on the alternative days), that measurements should also decrease, thus again burning more fat.
Good luck, keep exercising and enjoy the confidence & strength that comes with it!
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