Women and Weight Training

Women often think that cardiovascular exercise is the only way to burn fat or that they will bulk up if they lift weights, so they ignore strength training. However, physiologically, it is not likely that this will happen because women don't have enough testosterone to build huge muscles. Granted, some women can get bulked up, but chances are, they want to. They're likely taking protein supplements, and training with very heavy weights. To be sure you get lean muscle, you can always follow the rule of lifting lighter weights with more repetitions.

In her Redbook Online article "21 Ways to Burn Fat Faster," Hallie Levine quotes exercise physiologist, Richard Cotton, as claiming that "a pound of muscle burns up to nine times the calories of a pound of fat." In other words, muscle burns more calories than fat, meaning that while you may burn more calories during your workout session doing cardio, you will burn more calories long-term by lifting weights (even at rest). Having more muscle is also a continual boost to your metabolism. So, women looking to lose weight or tone up should not ignore strength training!

As mentioned, one of the best ways to ensure that you are building lean muscle is to do low weights at high repetitions. However, you want to be sure that you choose a weight that is still difficult. Lauren Aaronson of Women's Health Magazine suggests starting with "three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form" ("The Best Strength Training for Women", online).

There are tons of weight training exercises to try, as well as group classes and boot camps that are fun ways to gain muscle. The best thing about weight training is that you can target your trouble zones, making sure the weight you lose is from the right area. Keep in mind that it is best to work multiple muscles at once (for instance, squats with a biceps curl) to burn the maximum amount of calories.

It's often better to use dumbbells as opposed to machines. This is not a hard-and-fast rule, it's simply a trick to help you get your best workout. For instance, if you are performing an exercize to work your triceps on a machine and you don't feel that it's targeting the muscle the way you want it to, it's easier to use dumbbells to have more control over exactly what area you want to target. Similarly, it's easier to work multiple muscle groups at once to increase calorie burn by using dumbbells.

For instance, try doing squats while doing chest presses with your dumbbells. Or, do lunges with alternating hammer curls. Using both your large and small muscles at the same time is the best way to burn calories while weight lifting.

If you tend to get bored in the gym just using weights or machines, there are other options. Try doing interval training at home while watching an episode of your favorite TV show. Or, try gym classes such as boot camps or TRX. See my other articles below, that will give you detailed information on how to perform some of these fun exercises.

Get Lean Muscle and Lose Fat Fast From Home

Interval training is a great way to lose weight, as it combines cardio and strength training. This article provides you with a detailed workout plan that can be as short as 20 minutes...and you can do it while watching TV at home!

TRX Suspension Training

Instead of lifting weights, with TRX you use your own body weight.  By using straps that are suspended from an anchor point like a pole on the ceiling or a tree, you can perform all sorts of different strength training exercises while having fun and listening to good music.