If you want to get rid of the excess fat, become more confident, increase your bone density and look great naked, you must lift weights. This applies to both men and women alike. Since this type of advice mostly comes from male lifters and bodybuilders, women have a hard time believing that lifting weights will produce the same results in females, as it does in males.
However, countless female lifters have proven that weightlifting has the same effect on them and produces more or less the same results. It’s been shown that whatever training approach they try they always get back to weightlifting. This means that simply eating a little better and lifting weights more often will produce better results than just relying on cardio.
As a lifter, you should always keep an open mind when it comes to trying out different training approaches and finding out which one is the best for you. Lots of people try yoga, running or pilates, but do not notice any significant changes in their body composition (some exceptions always exist). The general conclusion is that if you’re running, doing yoga and mess around with light weights occasionally, you won’t experience any drastic fat loss, increased bone density and muscle mass.
Why should you lift weights?
1. Lifting weights builds more muscle and more muscle means increased metabolism. The impact weightlifting has on the body composition is truly profound. The greater muscle mass a person carries, the more calories they’ll burn while resting. In simple words, muscles boost your metabolism, which results in increased fat loss.
2. When it comes to bone health, if you’re a woman in your 20’s or 30’s, chances are you aren’t thinking about developing osteoporosis yet, but you should be. Numerous studies have shown that weightlifting on a regular basis has the potential to increase bone density.
All other types of exercise are simply not that effective in terms of keeping your bones healthy and strong. The only effective method to achieve this is to lift heavy loads and put them back down. Take care of this now, so you wouldn’t have to do it later in life.
3. Being stronger makes everything easier. Women too can become strong. Becoming stronger will help you a lot in everyday life. Next time you need to lift something heavy, move some furniture or carry your groceries from the store, you wouldn’t call the husband, neighbor or ask someone else to help you. You are already lifting weights, so you’re strong enough to do it yourself. Getting stronger also makes you feel more independent and that’s an amazing feeling. It gives you a sense of achieving something you never thought possible before. Lift weights, get stronger and handle everyday situations easier.
4. It’s a great confidence booster knowing that you’ll crush the workout when entering the gym. Not so long ago, trainers would direct women to the light pink dumbbells, or have them attend the group aerobics class. But, nowadays, more women are joining men and lift weights instead. They train harder, push themselves and exercise with using better form.
When a woman starts realizing how physically strong she can become, she can then start finding her inner strength. Confidence has always been an attractive quality and the confidence they get in the gym starts to show in every aspect of their lives. A strong woman in the gym is a confident woman outside of it.
5. There’s also the myth that women should not be lifting weights because they will become too bulky. But the truth is that women don’t have the necessary levels of testosterone to naturally support a bulky body. Additionally, chances are that women that have a massive muscular body are supplementing with various hormones/anabolic steroids. There are some exceptions, of course, but these are rare.
Only a very slight percentage of women have the right genetic potential and the right hormonal environment to sustain a large muscular frame. If gaining muscle was so easy, no one would be complaining about how difficult it was to gain muscle and every lifter would be a hulk. Simply put, even men who have normal levels of testosterone and above average genetics can’t build muscle easily. It takes a tremendous amount of time and effort.
Women, mistakenly, start out their fitness journey worried that they’ll get too bulky if they train 2-4 days a week. But they quickly discover that it’s eating too many calories is what makes them bulky, not lifting weights.
From a physiological perspective women are different than men, and respond better to different training approaches. For an individual whose main goal is to look muscular, the classic training approach is lots of isolation movement sets and split training program.
For fat loss and body composition change, the main focus should be on full body training with free weights, with exercises like deadlifts, squats, bench presses, overhead presses, push-ups, lunges, pull-ups, bent-over rows, kettlebell swings, farmer’s walks and metabolic conditioning exercises. When using a mix of compound and full-body exercises one can build muscle and lose fat at the same time.
Having a healthy diet plan
Everybody knows that if one wants to get the best training results, they must have a sound diet plan. And this is something almost everyone agrees on. The best approach towards having a healthy diet regimen is to decrease nutritional deficiencies, consuming the right macronutrients, increase the food quality and pay less attention to meal frequency.
To achieve all of this you need to consume high-quality protein coming from animal sources, lots of vegetables, healthy carbohydrates and healthy fats coming from olive oil, nuts, avocados, whenever the body needs them. Don’t snack when you’re not hungry, drink lots of water and beverages that have minimal calories and also drink post-workout protein shakes, coupled with BCAA supplements. Also, you shouldn’t use fad diets. This will just limit the ability to pick foods and ultimately lead you to abandon the diet altogether.