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How to Lose Weight & Firm Up With Weights

Posted May 17 2008 3:05am

ColorfulweightsDo you know how to lose weight with weights? It is a widely believed myth that training with weights will make you resemble Arnold Schwarzenegger or the Incredible Hulk. Ladies, do you shy away from the bench press and other weight machines? Are you afraid of building too much bulk?  Today I'm going to share some tips so you will not shy away from weights, and miss the host of health benefits received by weight training–-better posture and alignment, osteoporosis prevention, strength and desired weight loss.

Very bulky, glistening, rippling muscles will not develop overnight, or even with regular weight training. Testosterone is necessary in order for muscles to increase dramatically in size–and ladies just do not possess enough of the hormone for this to happen. Although muscles can be developed through training, even most men do not eat well enough and/or train hard enough to gain any serious mass. Bulking up is nearly a full-time job–one to one and a half hours, five or six days a week–and requires supplemental protein and calories.

Pump Up the Weights to Slim Down

Aerobic activity (activity requiring oxygen as a fuel source) is widely known as best for burning fat. Weighttrainingfemale2 Although weight training is often deemed an anaerobic activity (does not use oxygen as a fuel source), it too has fat burning benefits.

By increasing muscle mass on your body–even slightly–you will decrease your body fat percentage. Muscle mass can be likened to a furnace that burns energy, thus decreasing the body’s fat to muscle ratio. As a bonus, muscle burns more calories than fat on your body during rest: lean muscle tissue requires more calories than fat tissue to exist.

The variety of weight training activities and formats allows for aerobic intervals. These elevate the heart rate throughout the workout, burning more fat. Muscle is the most metabolically active tissue on the body and it will continue to burn fat in any state of activity 24 hours a day.

It is also highly beneficial to incorporate whey protein into your diet. This will deliver some wonderful results as well. See previous post-titled How Much Do You Whey?  I'm a huge fan of weight training.  I train 3 days per week and love the results.  I encourage you to weight train as well.  You will look wonderful and find it also helps in reducing stress as well.

Prevent Osteoporosis

Weight training is an effective step in preventing osteoporosis. When even slightly heavy loads, such asWeighttrainingfemale in weight resistance training, are applied over a long period, bones with ample blood supply become more dense. The amount of collagen fibers and mineral salts present will also increase.

As we age, we may lose bone cells. Weight bearing exercises work to replace them, keeping our skeletons strong and healthy.

Physical activity is vital for maintaining a healthy spine and correct posture. Weight training stretches and strengthens major and minor muscles groups of the body, keeping the spine straight and the joints flexible and lubricated. A healthy spine allows mobility and pain-free daily function.

If you wish to start on a weight-training program, consult your doctor, especially if you are currently a sedentary person. Many gyms have weight room attendants or personal trainers who will be happy to provide you with instruction and a program to follow. Start slowly and watch the benefits appear before your eyes!

Enjoy your new results and all the compliments you will receive.

Wishing you the best,

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Source:  Alive Magazine


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