Contrary to what you may think, lifting heavy weights will not make the female body look manly, bulky or transform into the bodybuilder type physique. (That my friend is a full time job.) When looking to shed some pounds, what is the first thing that comes to mind when trying to reach this goal? Could it be running to the treadmill and sweating it out for hours on end? Sadly, that happens to be the main reason so many women can’t burn fat permanently, as well as meet their fitness goals. The cardio queen mindset needs to end. Let’s pick up the heavy weights and turn you into a fat burning machine instead!
The secret to burning fat and becoming fitter all depends on the amount of lean muscle you have. Notice I said “lean muscle” Again, you will not look like Arnold Schwarzenegger. I’m talking about the lean muscle that you see when you are looking through motivating fitness magazines. That type of lean muscle will not only speed up your metabolism, but make your body burn more calories due to the energy it takes for your body to harbor it. It takes very little energy for our bodies to hold fat, in turn, our BMR (basil metabolic rate) or, how many calories we burn at rest, is lowered. Anyone who wants to cut body fat must fear this. Developing muscle is crucial to lowering body fat and to improving your fitness and health levels overall.
Without it, we are unable to improve strength or add amazing shape to our bodies! Now, an even better way to achieve the benefits that come with lean muscle is lifting heavy. I’m not talking about curling a 5lb dumbbells 20 times, I’m talking about choosing a weight in which you can’t go beyond 5 to 10 reps, and using primarily compound exercises. If you do already lift and tend to lift light, I’m here to tell you that if your goal is to lose fat and build a better body, then you need to ditch the high rep, light weight workouts you have been performing. When lifting lighter, you’re essentially training for endurance by doing endless reps with light weights. This causes your body to increase the stress hormone cortisol and epinephrine, but it does not release the fat burning hormones like GH, testosterone and lactic acid, which is a chemical messenger in the fat burning process. This may seem foreign and intimidating at first, but once you start to experience the benefits of lifting heavy weights, you will be hooked! Let’s take a look at exactly what benefits you will receive when choosing to lift heavy.
Burn Fat and calories:As we just discussed, the more lean muscle you have, the more calories you burn. You will actually be burning fat all day long vs burning fat only during a work out. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories. Another study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just did cardio, but all the weight lost by the weight lifters was primarily fat while the cardio queens lost a lot of muscle along with some fat. Losing muscle mean burning fewer calories and slowing down your metabolism. While it is true that you can’t spot reduce—your body is born with pre-conceived places it wants to store fat—a recent study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who didn’t.
Gain strength and fight osteoporosis:As we age, we lose strength and experience bone loss. Those two things in combination are frightening. Lifting heavy weights over time not only maintains bone mass, but can even build new bone, especially in the high-risk group of post-menopausal women.
Building a frame that is stronger will also prevent future injuries. Preforming daily tasks like carrying groceries, children, grandchildren, or even rearranging furniture could seriously injure someone who lacks strength. Once you get an injury, it becomes even harder to get into a fitness routine if you aren’t used to it. It’s amazing how lifting heavy weights can protect our strength, bone health and prevent injury!
A defined physique:Lifting heavy weights will not only burn extra body fat, but it will add a sleek, fit shape to your physique. You are actually building the body you desire when lifting weights. You are the artist and the weights are your paint! Soon, your Calves will become more defined, your abs will get tight and toned, your arms will become fit and strong and your glutes will sit a little higher. I have so many women clients that say they want a better tush. So build it!
Good for your heart:Heart disease is the number one killer of women. Something as simple as lifting heavy weights can support heart health. The American Heart Association recommends strength training as a way to reduce the risk of heart disease in cardiac rehab patients. By making your body stronger, you also increase your endurance which puts less stress on vital organs. Yes, cardio is also great for heart health and adding it into a strength training regimen is important for this reason.
Confidence Boost:Lifting gives you a strength that in turn gives you confidence. Once you feel that change in strength when you are able to “up” your weight or have an easier time carrying something as simple as groceries, you will feel amazing. Your clothes start to fit and feel different and your curves start to form. All of a sudden you begin to see a fit shake that you have never seen. Lift heavy!
