This amazing guide to weight lifting for women is one you’ll want to save!
When it comes to fat loss, many women turn to cardio. While cardio may help with some initial weight loss, it isn’t sustainable. It also isn’t the best way to get the best results in the least time!
Instead, step up your weightlifting. You won’t bulk up, but you will enjoy a boosted metabolism, after burn, and a toned body.
Whether you’re a beginner in the weight room or a total gym rat, these five incredible weight lifting workouts are all you need to burn fat. Each method has a different purpose, awesome explanation, and weekly plan. All you have to do is get to the gym and use this great guide!
Check out the five fat-blasting workouts here:
Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat.
24/7 Metabolism Boost
First off, I’ll repeat what you’ve probably heard many times: “Muscle burns fat”. But what does that mean? Well, muscle doesn’t exactly burn fat but more accurately muscle raises your Resting Metabolic Rate (RMR).
Adipose tissue (i.e. fat) takes no energy to sit on your body, that’s why once it’s there it will stay there until you exert enough energy to start using it as your energy source. Skeletal muscle tissue is called “active tissue” because it requires energy to maintain itself. To just sit on your body, each pound of muscle on your body uses about 30-60 calories per day.
With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. If we estimate that your metabolism would use 50 calories per day to sustain that muscle, this means you will burn 250 more calories every day (50 calories/day x 5 pounds). With a pound of fat requiring you to burn 3,500 calories, you will lose 26 pounds in a year without spending an extra minute on cardio. ([250 calories/day x 365 days/yr]/3,500 calories/pound of fat).
That hour of cardio was great to burn that stored energy, but when you’re done on the cardio machine you’re done burning calories. Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you’re done. Another bonus to weight training!
Weight Workout #1: Hit It Heavy
Muscle tissue growth is only stimulated when pressure is applied to it. If you use light weights and do rep after rep, your muscle will never have the stress applied to it that it needs to respond too. This means that although you eat cleaner and are on a reduced-calorie diet, your muscles will not grow.
Many dieters lighten up on their weight because they feel heavy is needed only during a bulking phase, and female dieters especially don’t want to lift heavy for fear of getting bigger rather than smaller. These are myths to say the least.
Women should not shy away from heavier weights because we do not have enough testosterone to get the physique of a bodybuilder.
Weight Workout #2: Lighten Up And Speed It Up
Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. The muscle fibers used during high reps are slow-twitch muscle fibers. These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. This is important for keeping the muscles full and the metabolism high.
Also, the increased lactate from high-rep training supports growth hormone (GH) output which is also a key hormone for losing fat.
Weight Workout #3: Circuit Training
Circuit training is a hybrid type of interval training where anaerobic (lifting) is combined with aerobic (cardio) exercise, using higher reps and lighter weights.
In your daily circuit you will do one set on a machine, then move to do a set on another machine, and on like that ’till you complete the circuit, jump on a cardio machine for 10 minutes, and return to your first machine, with no rest in between.
Weight Workout #4: Double Up
Training muscles twice a week benefits not only from more-frequent training but also the split lets you focus on intensity variation. Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps.
Image Source: BodyBuilding