Most women fear lifting because of the possibility of “bulking up.” But not only should you lift weights, but you should lift more—heavy lifting is in ladies!
Why on Earth is that, you ask? Here are five reasons why it may be worth your while to make this change. And no, lifting like a dude won’t make you look like one.
1. You’ll Lose Belly Fat
While it is true that you can’t spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.
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You may have been told that cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you’ll keep your body burning fat all day long. 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 card, 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. And more muscle, less fat translated to smaller clothing sizes than their less muscular counterparts.
Here’s a sample workout for beginners:
Medicine Ball Chest Pass
1 set, 20 reps
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Pushups
5 sets, 5 reps
Dips – Chest Version
3 sets, 8-12 reps
Flat Bench Cable Flyes
3 sets, 8-12 reps
Lying Dumbbell Tricep Extension
3 sets, 8-12 reps
Jogging-Treadmill
1 set, 20 minutes
2. You’ll Prevent Injury
Achy hips and sore knees don’t have to be a staple of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity.
