Increase Muscle To Lose Weight

Why are some many women scared of doing weights? Most women that I have talked to said they do not want to use weights in the gym because they will “bulk up”. This couldn’t be further from the truth. Many women look at guys that workout, with their big muscles, and think they don’t want to turn out like that.

Muscle needs testosterone.

Women lack a key ingredient needed for large muscle growth, testosterone. This means that when women workout using weights the results are very different to men. It’s women’s lack of testosterone which makes it extremely hard for women to build big muscles. Most women bodybuilders have to take testosterone supplements to achieve their size.

More muscle = more calories burned.

To put it simply, the more muscle you have in your body the more calories your body needs to function. This means your body burns more calories when you’re resting, sleeping, working and training. Obviously you can see how this would be most beneficial to losing weight.

Weight Training burns calories & adds diversity.

Contrary to popular belief, intense resistance training burns just about the same amount of calories as cardio. Not only that, but it adds diversity to your training routines which stops you getting bored in the gym.

Integrate weight training into your program.

It’s easy to integrate weight training into your current cardio-based routine. To start off, add 3 x 1/2 hour sessions a week of weight training. The easiest way is to do 1/2 hour of cardio followed by weight training. You should do 1 exercise per major muscle group. Here is an example routine:

  1. Chest press - 3 sets of 15-20 reps, 1 min rest between sets
  2. Lat pull down - 3 sets of 15 reps, 1 min rest between sets
  3. Squats or leg press - 3 sets of 20 reps, 1 min rest between sets
  4. Shoulder press - 2 sets of 15 reps

That is a simple routine that will take you about 30mins. As you feel yourself getting stronger, increase the amount of weight. You should just be able to do the required reps on each set.

So girls, don’t be afraid to hit the weights. You will get stronger, fitter, feel better and increase the amount of calories your body burns on a daily basis!

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