Ladies take note: To be fit and toned, strength training is the way to go. Do not be afraid of dumbbells or the squat rack. Despite numerous studies supporting strength training for women, there are still those who want to be cardio bunnies because they are afraid that they will look like a chest thumping, hormone raging man in the weight room or turn into the Incredible Hulk.
Most women’s fitness magazines and even some personal trainers have created the persona of a woman working only with tiny, pink dumbbells that look like doggy treats while holding a yoga pose. Opinions of women lifters are often out dated. As a result, these myths and unsubstantiated claims are now passed off as facts and only about a fifth of females do strength training two or more times a week. Here are some of the myths related to women lifting weights.
Lifting Heavy Weights Will Make You Bigger
One of the biggest myths in the fitness industry is that lifting weights will make a women big. Lifting weights will not make a woman bigger. Consuming more calories than one should makes one bigger. An important hormone responsible for increasing muscle size is testosterone and women do not, and cannot, produce it as much as men. So it is near impossible for a woman to be as bulky as the man by lifting weights. Female body builders eat, train and take supplements specifically to look they way they do. They do not look like that by accident or just from lifting weights. The female body gets stronger and not necessarily bigger by lifting heavy weights. Sizes cones into play when the female body re
ceives artificial growth hormones such as testosterone or steroids on top of a calorie surplus diet. Women who conduct weight training without any added substances, get the firm and fit cellulite free looking body that is becoming increasingly popular in Hollywood.
Weight Training Does Not Help With Weight Loss
Cardio does help with weight loss and it serves a purpose but it does not help build strength. While cardiovascular training may help reduce the number on the scale, it may not change the reflection in the mirror like you want it. In fact, you may end up looking frail and weak. An increase in strength and lean muscle mass will help the body burn more calories while resting. Researchers from Norway found that lifting heavy weights created a longer and more profound Excess Post Exercise Oxygen Consumption (EPOC) effect. This basically means that the body will burn fat long after finishing a strength workout. According to a study conducted by Penn State University, dieters lost 9.5kg whether they performed cardio or strength training, but for the cardio group, six of those pounds came from muscle. Weightlifters however, lost almost pure fat. Don’t give up running just yet but be sure to include strength training to your workouts as well.
Weight Lifting Makes The Body Stiff With The Lack of Flexibility
Strong does not mean a lack of flexibility. Forget the 135kg Ronnie Coleman image in your head. Men and women can be both strong and flexible at the same time with the help of weight training. Mixed martial arts fighters are known for the vigorous strength training programmes yet they are still able to throw head kicks and grapple effectively. Olympic lifters require agility and flexibility to be able to perform their lifts, and increasing flexibility is seen as an important aspect of their training programmes. Performing weight lifting correctly with a full range of motion will help the body become more flexible. Include foam rolling and a dynamic stretching routine before lifting and followed by static stretching once done and the body will see an increase in flexibility. Ladies it is time to own the weight room.