When it comes to women who are trying to get lean and in shape, will weight lifting bulk them up? I am not going to give you a yes or no answer; instead I am going to explain the benefits of weight lifting for women who are trying to get in shape without bulking up. Also, I will give you a program that will help you get sexier and firmer abs, and get you in great shape all around. If bulking up is not on your agenda, you have come to the right place.
Benefits of weight lifting for women
Muscle mass will actually act as a fat burner. Having muscle will actually speed up your metabolism and burn fat even while you rest.
Weight lifting for women will also increase strength and help combat osteoporosis.
As a woman you can perform similar exercises as male weight lifters without gaining unwanted size and instead become more firm.
Here are a few tips to get you going
3 day weight training week – Weight lifting for women 3 days a week will help increase strength and muscle which will in exchange help your body burn more fat faster. If you are spending the majority of your time in the gym doing cardio, remember that weight lifting will actually help burn the fat and at the same time get you firm and toned.
Sets and reps – I recommend you perform about 3 sets per exercise with about 10-12 reps each. You don’t want to lift too heavy, make sure that you are lifting light enough to perform 10-12 reps. Make sure to increase weight if you are performing 12 reps too easily. Be sure to increase weight by about 5 pounds every couple of sessions to increase strength.
Working the entire body – Instead of working biceps and triceps or any specific muscle group, perform workouts that target different muscle groups. Certain exercises target various muscles on the lower body and some the upper body. Some examples of good exercises are…
-Variations of different squats
-Lunges
-Hang cleans
-Dips
-Pull ups
Do not eliminate cardio – Although there are great benefits in weight lifting for women, cardio will also play a roll in getting the body you have always wanted. You are now going to focus more on weight lifting, but cardio should be performed after your weight lifting sessions for about 15-30 minutes. This will increase your cardiovascular performance which will in exchange give you more endurance to get a better workout when weight lifting. Cardio training is also very important when burning unwanted fat. I recommend performing your cardio after your weightlifting to ensure you are lifting to your full potential.
High Intensity – On 2 of the days off from weight lifting, perform some sort of high intensity, circuit, or interval training. These types of training are extremely effective when burning unwanted fat and getting toned. Performing these types of training can also be very time efficient and self motivating. Here is a great body weight cardio exercise that I highly recommend.
Proper diet – Diet is a very important step on your journey to getting the body you have always wanted. I am not going to create a never ending list of what and what not to eat; instead I will just give you a few tips.
-8-10 glasses of water per day
-Organic foods for breakfast
-No meals less than 4 hours before bed
Here are a few simple things you can change to create a big difference.
There you have it, weight lifting for women without bulking up. Follow the advice written in this article and you can also avoid some health risks. Remember, building muscle will in return help your body become a fat burning machine. Good luck on your journey to getting the sexy and firm physique that you always wanted.
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2 comments:
You say no meals less than 4 hours before bed...most women and men tend to get hungry 3-4 hours...
I myself go to bed at 10pm, but i always have to ear around 8 or 8:30 because if i dont, then id be sleeping hungry and with stomache aching it's very hard to sleep...
I understand, let me correct myself. Eating less then 4 hours before bed could be ok if you keep the carbs out or very low. No BAD carbs that close to bed time because they will quickly get stored as fat. Sorry , and thanks for reading.
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