EVERY WOMEN dreams of having a lean sculpted body with toned arms, tight glutes, shapely legs and flat stomach!
And just how do you get this aesthetic appeal?
Through lifting weights. Yes, weight training is the only way!!
You will not only enhance your overall appearance but also improve your body composition by dropping inches and your dress size as you gain lean muscle tissue and burn fat.
Besides getting lean and sculpted the benefits of lifting weights extend beyond physical beauty. Read below the health benefits you get and why you shouldn’t live another day without hitting the weights.
- You’ll enhance your metabolic rate and burn more body fat
- You’ll preserve and increase your lean muscle tissue
- You’ll improve your hormonal regulation
- You’ll increase your good cholesterol and decrease bad cholesterol
- You’ll strengthen your bones reducing the risk of osteoporosis
- You’ll ease the joint pain as stronger muscles will support your joints
- You’ll reduce the risk of diabetes and improve insulin sensitivity.
- You’ll feel less stressed and reduce anxiety.
- You’ll lower the risk of cardiovascular disease
- You’ll lower the risk of breast cancer
- You’ll increase the lung function
- You’ll improve your self-esteem, self image and self-worth
- You’ll be happier with improved overall mood and control depression
- You’ll enhance strength, power, agility and endurance
- You’ll have a healthier heart reducing chance of stroke and heart attack
- You’ll improve your memory, intellectual capacity and productivity
- You’ll improve your balance & posture with stronger muscles fibers
- You’ll increase your range of motion and boost your flexibility
The Importance Of Preserving And Building Lean Muscle Tissue!
Women lose up to 5% of their lean muscle tissue per decade, starting in their 30s. While muscle mass diminishes with age, you can counteract this effect through weight training. Weight training helps preserve and enhance the muscle mass, regardless of your age. The most obvious outcome of building muscle tissue is increased strength and elevated metabolism. The more you build, the faster your metabolism hums, the tighter and firmer you get, and the easier it is to lose weight and keep it off.
That being said, women who lift weights become leaner, firmer, stronger than those who don’t. Now, those who diet and don’t lift weight see a huge muscle loss leading to drop in scale weight but this weight loss being muscle loss doesn’t improve their reflection in the mirror. Losing weight on mainstream low calorie diets also exaggerate the sagging and softness of the skin when it’s not filled out with lean muscle mass. Lean muscle tissue is what adds shape and curves to the body.
Does Weight lifting make you “bulky”??
The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! You need to dismiss this myth right now!!
It is physiologically impossible for women to add a lot of muscle; the female body hormonal makeup is not one that will allow them to do so due to the minimal amount of testosterone (the male hormone) they naturally produce which is a just a fraction of men’s level. Men have about 10 to 15 times as much testosterone as women and even they have trouble getting big and bulky. That means it’s near impossible for the women! Regardless of how you train, how often you train, how much protein you eat etc, you are not going to even come close to the big, bulky physique of a female bodybuilder. The only way for women to get huge muscles is by using anabolic steroids.
Lift Heavy To Sculpt Your Body!
Although there are more women strength training now than ever before but it’s still a fact that most women don’t strength train properly. The gyms are filled with women doing cardio and if they do lift weights they pick up nothing heavier than a pink dumbbell and do endless reps. Most women never pick up enough weight to get the best aesthetic results.
So ladies forget the barbie weights! Without the proper intensity you simply won’t get a great training effect. You need to routinely hit heavy lifts that are heavy for you to feel resistance, but not strain or pain. Of course, heavy is relative and everyone is at a different stage in their strength development. For beginners, the primary goal should be good technique rather than heavy lifting.
Technically there are no men’s exercises and women exercises. Studies have shown that men and women do not need to train differently. Unfortunately lot of women train with people and coaches who simply don’t believe it’s necessary for them to lift past a certain weight. Women can and should weight train intensely with challenging weights to get the look most women are after: athletic, firm with curves and lines in the right places. You will be astounded and surprised at your own strength when you step outside your comfort zone, reach for a heavy weight and are actually able to lift it. It’s time for you to find your power ladies!!
How To Stay Lean Forever!
Staying lean forever is done by paying attention to your body fat percentage. Fat accumulates inside and on top of muscles, and the more you have of both, the larger and more amorphous your body will look. Your legs will look like logs. Your butt will get too big and your arms will fill up.
Reducing your body fat levels changes everything – the muscle you’ve built is able to shine. Instead of looking flabby and malnourished, you look lean and toned. Your butt is round and perky. Your legs have sleek curves. Your arms look defined.
But know this: building the body of your dreams is going to take longer than the magazines want you to believe. You cannot reshape your butt or flatten your stomach in a week or lose 30 pounds in 30 days. Consistent healthy fat loss and building lean muscle tissue is a slow process and takes commitment and patience. You have to try to accept and love yourself today and know that each day, you’re going to get better.
So go for it, ladies. You’ll just love the results.