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What are you weighting for?
Here's why women should start pumping iron and taking care of themselves
today!
by Lisa Marie Metzler
According to a recent 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 male dominated area, strength training is gaining popularity
with women, primarily for two reasons – to have sexy definition like
Demi Moore and Madonna and fight bone loss.
Get Sculpted Not Bulky
“It’s unfortunate that a woman would stop herself (before she even
gets started!) 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 pound
or two initially. Muscle weighs more than fat but it takes up less space in
the body.
Lift Out Osteoporosis
The National Osteoporosis Foundation states bones become stronger and denser
when you place demands on them. 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 every day,” 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 a much easier
time maintaining her weight,” says Coopersmith. Think of it, if you add
just two pounds of lean body tissue you could be burning up to an extra 100 calories
a day!
How to Get Started
If you’d rather chew on nails than head to the gym, no worries. “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.
If you’ve never lifted anything heavier than a Grande mocha latte, you’ll
probably want to begin with lighter weights. “Start off with 3-5 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.
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.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 (inside and out) are overwhelming.
Why not make strength training part of a healthy New Year’s resolution?
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