Pumping iron isn’t just for the guys
According to a study by the U.S. Centers for Disease Control and Prevention more women are pumping iron—with nearly 1 in 5 strength training twice a week. Once thought to just being a male dominated area, strength training is gaining popularity with women, primarily for two reasons —to have sexy definition and fight bone loss.
Get sculpted not bulky
“It’s unfortunate that a woman would stop herself from embarking on a fitness program that will make her life healthier and happier, because of an unwarranted and irrational fear of bulking up,” says Lori Incledon, author of Strength Training for Women. Adding strength training to your routine a few days a week isn’t going to make you look like a female body builder. What you’ll create is a lean, sculpted calorie burning machine. Don’t fret if you gain a poundn or two initially. Muscle weighs more than fat but it takes up less space in the body.
So even if the scale is up a pound or two you’ll actually fit into a smaller size pair of jeans! Need more proof? Weigh one pound of lean meat and one pound of fat. The fat takes up a lot more space!
Lift out osteoporosis
The National Osteoporosis Foundation states bones become stronger and denser when you place demands on it. If your bones don’t get called on to work they don’t receive the message that they need to be strong. “Since osteoporosis is a serious health threat to women, it makes sense to attempt to prevent it by making our bones as strong and as healthy as possible throughout life,” says Incledon.
Get Toned Faster!
“Every pound of muscle tissue you add to your body will raise the number of calories you burn everyday,” says Geralyn Coopersmith, MA, author of Fit Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type. “The fit woman is a calorie burning machine
who will have much easier time maintaining her weight,” says Coopersmith. Even when your muscles are at rest, they still require three times more energy then fat for tissue maintenance and rebuilding.
How to get started
If you’d rather chew on nails than do bicep curls in front of the gym mirrors, get some dumbbells for at-home training. “If a woman is intimidated by the gym or embarrassed by the shape that she is in, then she will achieve even more results at home because she will feel more comfortable,” says Incledon.
However, a session or two with a personal trainer may be warranted to make sure you’re lifting correctly. If you’ve never lifted anything heavier than a Grande mocha latte, you’ll probably want to begin with lighter weights. “Start off with three to five pounds so you can learn the movement and let the body adjust to holding the weights while moving them through the exercise,” says Michelle Dozois, fitness professional and star of the Your Body Breakthru DVD series.
With consistent training your weights will eventually feel too light. “If by the end of the exercise you feel like you could keep going then it is time to increase your weight,” says Dozois. If you really want to reap the benefits of strength training, then challenge your body with heavier weights. Don’t worry, you won’t bulk up! Dozois says to stick with a lighter set of weights for the small muscle groups like shoulders and triceps. For larger muscle groups like the back, chest and legs, a heavier set of weights are appropriate.
Fuel your body
Luckily, you don’t have to gulp down raw eggs and protein powder to get the shapely figure you desire. As with any fitness program you’ll want to focus on fueling your body with healthy choices such as whole grains, fresh fruit and veggies and lean proteins. If you workout first thing in the morning eat a piece of whole grain toast or a banana before a workout. Then, within 30 minutes after your workout eat a light snack with whole grain carbs to replenish glycogen stores and stave off hunger pains, which could lead to overeating later. The health benefits for a woman’s body are overwhelming. If you weight train three times a week you could gain nearly 3 lbs. of fat-free muscles in six months and that will contribute to an extra 120 calories you could burn a day!
written by Lisa Marie Meltzer
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