More Women today are seen hitting the Iron than ever before and for good reason. Women are seeing the increased benefits of Resistance Training and are becoming a part of this revolution.
Weight Training for Women facts and fiction
If you want to know real Facts for Women Weight Training let me tell you the reality - Weight Training is a blessing for women to get a firm, hard and energetic body. You be the judge - Would you like a flabby body with folds everywhere or a firm, athletic sexy one?
The answer is clear. You will definitely go for a firm, lean body.
And here lies the secret - Weight Training is the only way to get such a body.
Need I mention the other benefits of Weight Training like stronger heart and connective tissues? What about stronger bones weight training develops that later minimizes osteoporosis problems. An hey a little extra strength is a benefit everyone wants.
But Women's Weight Training has a difference - Women do not train to become bodybuilders unless you want to be the next glamour girl on Muscle Mag soon.
I will clear all the weight training confusion you might have and then show you how to plan a Weight Training Workout for you.
{Note - Are you trying to lose Weight? If so contact Chris Meers on 0161 763 7970 for a Shaping Programme}
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Basic Myths in Women Weight Training
Myth: Weight Training equals Bulky body
Fact : To build a firm, tones body you must weights.
This myth is as common as the aerobic myth that Aerobics is all that is required to lose weight and weight training is unnecessary.
Nothing can be further from the truth. When you are doing aerobics you are shedding off calories but weight training dramatically increases your metabolism helping you lose weight faster and change the shape of your body.
The Body Composition determines how you look. 2 women with the same weight, say 120 lbs can look completely opposite. If one has excess fat and the other has muscle weight instead of fat. One looks fat and flabby and the other looks toned and fit.
Men definitely use Weight Training to put on muscle but women can use weight training to get those muscles in shape, add firmness and get bounds of energy.
The most important reason guys get bulky is due to metabolic and hormonal differences. Testosterone, primarily a male hormone, muscle fibers makeup and biochemical changes are the real differences. Its physiologically not possible for a woman to get huge and bulky like men. But adding firmness and strength to muscles is very possible.
So what's the Solution
Keep the number of sets low. Usually men's workout consists of 10-15 sets of a particular body part but women should go to a maximum of 4-5. Also keep the number of repetitions to 7-8 and train hard. Do not hear any Gym geek tell you higher reps for tone and lower reps for mass !! Low reps does nothing but waste your time, slowly exerting your muscles and taking 10 minutes for an exercise to be done in 20 secs.
So stop worrying about getting bulky. Get this myth out of your mind. Case closed.
Myth: Machine Weights are for women and free weights for men
If you want to look lean sexy and hard then Free Weight Compound exercises are far better. This does not mean you should not do machine exercises though but rather make free weights with dumbbells and bars as first priority.
{ Note - If you have a history of injury or are overly concerned, Machine Weight training is the way to go }
Free Weights provide a full range of motion a limitation with Machine weights thus hitting your muscles hard.
Setting up your Weight Training Workout
Here I will provide you tips on setting up your own personalized Weight Training and Aerobic Workout.
1. Determine the number of days and the time you want to workout.
I recommend 3 days aerobics and 3 days Weight Training done on alternate days as the way to go.
The major reason I like this is because daily exercising {whether aerobics or weight training} creates an amazing habit pattern sure to help you stay consistent.
Training in morning is great if you can as you can start off your day with a bang feeling great and confident all day long.
2. Training 3 days a week
If you do not have the time to exercise everyday then I suggest you combine your Aerobics and Weight Training in one session. But remember always perform Aerobics on empty stomach or perform them after Weight Training as your stomach will by then be empty ready to burn calories.
3. Heavy, free weight compound exercises and not fancy cool looking machines
Get serious. You cannot waste your gym time for less than perfect exercises.
Shoulder Press, Bench Press, Dead lifts and Squats are the best way to go.
4. Avoid Overtraining and Under training
Never perform exercises for more than required time. Your entire Weight Training and Aerobics session should not go beyond 50-60 mins. High Intensity exercises is the way out. Unless you exert your body beyond its limit you will never see any improvement. The body says " Hey I am good enough for ordinary work, but if you want me to tone up and grow then give me something I am not used to".
5. If you weight train diet becomes even more important.
Don't get too fancy and tolerate no perfectionism either. Plan a simple diet and stick to it. A portion of carbs, a portion of proteins and essential fatty acids is the best meal plan.
Create a plan you can follow everyday for weeks and months together, not a strict diet for next 12 weeks and give up midway.
Remember a sensible plan is a better plan.
6. Remain Consistent
It has taken you years to become what you are and it will take time to get somewhere. Give 4 weeks of consistent effort before judging if a plan is working. Don't judge too fast. You will only be disappointed.
7. Enjoy the Journey
Gym is the best way to meet people who are like you. Make a few friends, help some newcomers and there is a lot you will learn from them. Good places to eat, coping with everyday time management, staying consistent and an excellent way to make new exciting friends.
Few people will be in better shape than you. Learn from them, their habits and how they manage to remain consistent. Many people will be in worse shape than you. Tell them they can do it.
Enjoy Chris Meers BA (Hons) Sports Science, FDA Sports Coaching
For more information regarding any of the following;
contact Chris Meers on 0161 763 7970
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