Ladies, Pick up those Dumbbells and Start Lifting! The benefits will amaze you.
Being a body transformation and fat loss specialist, I talk to lots of women about training and how to get their best body shape. It still shocks me that, despite all the benefits you can read about, ladies shy away from the very style of training that will get them the best results.
Ladies, do you want tighter arms, a flatter stomach and a smaller bottom! Ladies want to look in the mirror and be pleased with what they see, just like us men.
One of the main things that scares women when they decide to learn to lift weights is the worry about getting big muscles. You’ve probably heard this a hundred times before, but you really won’t end up like Arnold Schwarzenegger if you start lifting. Why? Well for starters women typically have less than 10% of the the testosterone that men have. Testosterone is the primary muscle building hormone, so since women have much less of this hormone they’re really going to struggle to gain large amounts of muscle mass
Also, to gain huge amounts of muscle mass you have to eat and eat BIG! Ladies, you don’t eat anywhere near enough to develop a lot of muscle mass generally so the chances of growing too big are very minimal.
To make considerable changes to your body shape you must however develop some lean muscle. You must create damage to the muscles (through strength training) and then provide them with adequate protein to support repair and growth. After all, this is what will give you more “tone and shape”. To make sure you are hitting your protein goal, I recommend that you eat at least 1 gram of protein per pound of body weight. So, for a 60kg woman this will be 130g of protein spread out over 5 meals, so roughly a 25g serving per meal (that’s a medium chicken breast – a very achievable amount per meal)
What are the Main Benefits of Strength Training for Ladies?
- Stronger bones and connective tissue – lifting weights is load bearing exercise which helps strengthen your bones. Maintaining strong and healthy bones lowers your risk of osteoporosis.
- Lifting weights increases EPOC (excessive post exercise oxygen consumption) – your body always likes to return to a state of natural balance after anything that is does, this is called homeostasis. When you lift weights, your body has to work very hard to bring you back to balance. This extra energy required burns calories for many more hours after your session.
- Your metabolic rate will increase – for every pound of lean muscle mass you gain you burn an extra 50 calories per day
- Decrease your risk of injury – lifting weights helps you develop stronger tendons. This gives your joints more support and stability throughout daily tasks.
- Boost stamina and energy levels – when you are stronger you have more energy for day to day tasks and you don’t get anywhere near as tired.
- Increase your self-confidence – I’m yet to come across a lady who hasn’t felt 100% better in herself for uncovering the body of her dreams training with myself. The benefits of increased self-confidence carry over into your relationships. Not just the ones with your friends but also with your loved ones; everyone in your life will benefit.
- You have so much more variation available if you lift – you can change to countless exercises for different muscle groups, change the reps, sets, tempo and rest.
- Anti-aging – you lose muscle and strength as you age. However, if you strength train you will develop and retain your strength and muscle mass helping to maintain your youthful shape.
- Reduction in body fat levels – this goes hand in hand with
having more lean muscle mass and speeding up your metabolic rate. Lowering body fat reduces the amount of toxins in your body which improves the quality and elasticity of your skin.
- When women lift weights regularly, they tell me that they feel empowered, stronger, and so much sexier. They feel amazing and have a completely different perspective on life.
So ladies, has this helped you and whet your appetite to learn more? Are you interested in learning how to train correctly for your fitness goals and to reveal your true potential?
Look what we have to offer via our website and read our testimonials to see what other people have said about Peak Development Fitness.
...Your metabolic rate will increase. For every pound of lean muscle mass you gain you burn an extra 50 calories per day!
