When it comes to weight loss, many women spend a lot of time on cardio equipment at the gym but are unable to lose weight in an effective manner.
One of the best ways to lose weight effectively is to engage in weight lifting workouts. As per the statistics, only a fifth of the women engage in weight training two or more times in a week. If you are one of those, you are missing out on a lot…
In fact, it is estimated that you can lose up to 3 percentage points of body fat in just 10 if you engage in weight training just two times in a week. In simple terms, you can take as much as 3 inches off your waist and hips by engaging in just two strength training sessions in a week. You will also develop new muscle mass that will help in boosting your metabolism, which in turn will help in keeping your body lean and sculpted.
One of the most common misconceptions when it comes to weight training for women is that there is a best weightlifting routine that will work for everyone. The truth is that everyone has a different body which responds in a different manner to various training programs. It is also recommended to switch your lifting routine on a regular basis to get your body to adapt to the new training stimuli.
As far as weight lifting workouts for women are concerned, there is no need to train differently than men. The only difference between the bodies of men and women is that men have 16 times the amount of testosterone, but the bodies respond in a similar manner to weight training. In simple terms, women cannot gain as much muscle mass as men due to their hormonal profile, but weight lifting is highly effective when it comes to weight loss.
The best way to engage in weightlifting is to use super-sets which mean performing an exercise and then immediately performing another without too much gap between the exercises. For instance, you can do shoulders on a day, arms on the day, legs on another day and chest on another day. You can do 12 repetitions set of pull ups followed by 12 repetitions set of pull downs with 30 seconds of rest between these. Ideally, you should complete the sets three times each.
As far as the weight loss effect of weight lifting routine as compared to cardio is concerned, you will burn more calories with cardio while exercising but strength training helps in burning down more calories overall. Also, it is extremely easy to increase the after-burn by adding more weight on the bar.
There are a number of research studies which have concluded that women burn twice as many calories after the workout if they lift more weight with lower number of reps as compared to more reps with lower weight on the bar. There are also long-term benefits of weight lifting.
A third of the woman’s weight is muscle mass which means that it plays a very important part in the overall metabolism. Since muscles are metabolically active, more muscles mean burning extra calories without any extra effort. In simple terms, muscles help you in burning calories even when you are not exercising. And one of the best ways to develop more muscle mass is to lift weights.
Cardio is the right option if you plan to lose weight but do not care where that fat loss happens. On the other hand, lifting weights on a regular basis can help in losing weight in the most important trouble spots. For instance, a recent research study confirms that dieters who lift weights three times a week lose pure fat as compared to some loss of muscle mass in women engaging in cardio. In other words, weightlifting is much more effective at weight loss as compared to cardio as it helps in gaining lean muscle mass whereas cardio results in loss of lean muscle mass.
There are a number of resources available online, free and paid, that can help you in choosing the right weight lifting workouts for women. Keep in mind that you should perform the workouts on a regular basis to lose weight in the targeted areas. In addition to exercises, you should also pay attention to your diet. Do not make the mistake of cutting back on protein. It is recommended to consume 1 g of protein for every pound of body weight. For instance, if you are 140 pounds with a 25% body fat, you need 105 grams of high quality protein on a daily basis to ensure that you gain muscle mass.
Overall, there are a number of benefits of lifting weights provided you do it on a regular basis and take proper care of your diet…