WHY STRONG IS THE NEW SKINNY: THE IMPORTANCE OF RESISTANCE TRAINING FOR WOMEN
"LIFTING WEIGHTS WILL MAKE ME BULKY"
Every conversation I have in the changing room tends to be around lifting heavy weights. 4 years ago (when I first started) women weren’t interested in hitting the weights room, exercise was cardio, classes or a combination of both. The heaviest weights were brightly coloured 5 kg plates used for pump classes.
The last few years has seen a shift, more women are starting to hit the weights and seeing the kind of results that simply aren’t achievable from the classroom. That being said, most women are still very wary to follow suit as they think they will get very muscular and bulky and this is definitely NOT the case!
The problem is the misconception of how challenging it really is for women to build large bulky muscles. I can tell you from experience how much time, food and heavy weight was needed to grow a big booty (something I am very proud of). The goal for 95% of women is to feel fitter, stronger and toned in all the right places. Something that luckily, takes a much less intense approach and is achievable for everyone.
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MY TRANSFORMATION 🙏🏻 - LEFT: - ❌Unhappy ❌Hours of cardio ❌Low calories ❌No complex carbs - RIGHT: - ✅Minimal cardio ✅High calories ✅High carbs ✅HAPPY! - I was always so afraid that lifting weights would make me “bulky” This is a clear example of how doing too much cardio affected my body. I was skinny... not strong!💪🏻 - You can lift weights and still be feminine! 💕 Let me show you the way! Learn my methods on how I went from pancake butt to bubble butt! 🍑 - Join me on my 8 week Project Booty challenge.. if you have been thinking about starting, then nows the time! 🙋🏼♀️ - DM me for more information💕 - Em ✌🏻 - #transformationtuesday
How you train is hugely important when looking for your ideal body BUT and this is a big BUT …. This is secondary to the amount and quality of food you eat! There are massive health benefits that can come only from lifting weights. When you combine this with increased strength, fat burning and muscle toning it makes it an essential component for any training program. So, if your programs missing it, you’re missing out!!
Here are my top 5 reasons for women to lift weights
You will lose body fat
As your lean muscle increases so does your resting metabolism (the rate that your body burns calories), and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day.
This means, as you tone and sculpt your body, (not get bulky) you will be burning more fat on a daily basis with no extra exercise #winning!
You will gain strength without bulk
Researchers have found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus!
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💪🏻☠️NEW DEADLIFT PB ☠️💪🏻 - SWIPE ◀️◀️◀️ Video 1 - 125kg Video 2 - 122.5kg - Ok, so I had almost 6 weeks of deadlifting due to a neck strain and only just got back into it last week. Now I’m feeling much better I decided to start the new year strong and hit a new PB. - Back in November I hit 120kg. The goal was to hit 122.5kg next time I tested. Today I hit that pretty easy so decided to give 125kg ago and BOOM it went up 💪🏻 - ‼️See below for today’s session‼️ - Warm up sets ▪️x5 @60kg ▪️x5 @70kg ▪️x4 @80kg ▪️x3 @90kg - Working sets ▪️x1 @100kg ▪️x1 @110kg ▪️x1 @117.5kg ▪️x1 @122.5kg ▪️x1 @125kg ▪️x1 @127.5kg (fail) - I guess my body needed the rest and having that time of actually done me some good! 🙏🏻 The goal is to get to 130kg by the end of next month and now I’m injury free there’s nothing stopping me from doing it👊🏻
You will reduce the risk of injury, back pain and arthritis
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.
A recent 12-year study showed that strengthening the lower-back muscles had an 80 percent success rate in eliminating or alleviating lower-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
You will improve attitude and fight depression
I now see my training sessions as the best form of meditation. I can focus 100% on myself, measure my progress as I get stronger and benefit from the release of natural endorphins (feel good hormones). On tough days when I’m feeling stressed to the max, weight training sessions are my 1 non-negotiable! A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
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This weeks powerlifting session 👇🏻 - SWIPE ◀️ for beast mode! - 1️⃣Hip thrusters 3x5 @ 150kg - 2️⃣Sumo deadlifts 5x3 @ 100kg - 3️⃣Deficit sumo deadlifts 3x8 @ 90kg - What is the reason for deficit deadlifts? 🤔 - It is a variation that can strengthen the legs, back, hips, and traps for lifters who have issues off the floor or limited strength in their set ups. By pulling from a deficit you increase the range of motion of the pull, placing greater demands on the posterior chain to allow for postural strength and force development💪🏻 - Defiantly feeling stronger and ready to hit some PB’s in the next few weeks 👊🏻 - 🏋🏻♀️Coach @puttock_sisu_fit
You will get more benefit than just doing standard cardio
Cardio, as with all other training methods, is a tool. When used properly alongside other training methods can be great for keeping fit, healthy and burn a little fat. The problem comes when we see this as the main or only method of training.
Standard cardio does burn calories and does burn fat but, unfortunately, it doesn’t burn a lot of either. Fat is very calorie-dense and your body can go a very long way on very little fuel – especially when that fuel is fat. One kilogram of fat is worth around 7,700 calories which will provide enough energy to run approximately 120 kilometres. Not great numbers for fat loss.
Also, cardio can cause your body to try and preserve fat (which your body views as a precious resource) by using muscle for fuel instead. This means that while all that cardio will help you lose a little weight, your fat to muscle ratio could remain unchanged and, as a result, you just end up skinny-fat instead of improving muscle tone.
“What if I can’t get to the gym?”
I appreciate that getting to the gym can be challenging for some people. All you need for a good resistance workout is a set of dumbbells and the exercises you can do with them are endless. Dumbbells are always the first addition to a gym setup because they are incredibly versatile. Home users have missed out on this though as a decent set can cost £1,000’s and take up huge amounts of room. We love to use Selectabells because the weight goes from 4.5kg all the way up to 22.5kg and takes up less room than your Swiss ball. Simply slide, click and lift to select your weight and your good to go! You can purchase these here at Power House Fitness.
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So excited to be working with @powerhousefitness_uk 🙌🏼 They are Europes number 1 retailer providing home fitness equipment. - We love this company because they offer every piece of equipment you would ever need under one roof at AMAZING prices. We feel very lucky to be working with them and can not wait to pass the savings onto our clients💪🏻 - Head over to the website www.powerhouse-fitness.co.uk and get up to 50% off on their Black Friday sale! 😱 - #fitness #fitnessequipment #bodymax #fitspo #gym #gymequipment #gymlife #fitfam #training #workout #lifestyle #influencer #muscle #strong #getfit #motivation #fitnessmotivation #couplesgoals #fitcouple #trainhard
To sum up …
Whether you’re sculpting your summer bod, building your booty, reducing back pain or combating stress … lifting weights as a woman is an amazing tool and something we should all be doing! On top of this, it is super important to look for a diet or lifestyle that is sustainable!
The best way to get where you want to be, is to create habits that support your body and your goals, habits that you can work on every single day! Don't go at it alone! Let us guide you through you journey , reach out to us at firstname.lastname@example.org or check our book your free coaching call here.