Why women should lift heavy weights
January 5, 2013
January 5, 2013
Most women today still believe the myth that they will look like ‘The Incredible Hulk’ if they lift weights heavier then 10lbs. I’m here to tell you that if your goal is fat loss then you need to ditch the high rep, light weight workouts you have been performing.
If your workout calls for reps of 30 or more you are setting yourself up for a very different hormonal response than if you were to lift heavier weights. 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. Performing these types of workouts day after day does nothing for muscle building and actually strips muscle from your body. If you’re not challenging your muscles you are not giving them a reason to grow.
If you really want to accelerate your fat loss you must challenge your muscles, lift heavy, move quickly from movement to movement and do more in less time. If you are performing a movement that calls for 10 reps, you need to choose a weight that causes you to hit muscle failure by rep 10. Choose compound movements for upper and lower muscle groups and perform them in a circuit like fashion. Take no more the 60 seconds between sets and train for no more than 40 minutes, this time would include your warm-up at the beginning. Be sure to mix up the movements, reps, etc. every few weeks to continue to challenge your body and avoid muscle adaption.
Don’t be afraid to challenge yourself and dispel some of the myths that are out there. Women are just as capable as men to get in the gym and crank it out. Remember , if it doesn’t challenge you, it doesn’t change you.
Born Again Fitness