Why Free Weight Training For Women is Essential!

Free Weight Training For Women.
Weight training is probably the most under-estimated way for women to lose weight fast and this article covers some of the facts about weight training as well as some reasons why women must make lifting weights an essential part of their weight-loss program.

If you speak to women about their physical goals the most common response you will get is that they want to lose weight and tone up.

Unfortunately, the vast majority of women who want to lose weight and tone up won't even consider incorporating the most effective form of exercise into their lifestyle in order to get the results they want and the most effective form of exercise is weight training!

Free Weight Training For Women

Weight training routines for women are often poorly designed and don't help women achieve their weight loss goals simply because the routines have been designed with the thought that lifting free weights will cause a woman to 'bulk up'!

If you follow these free weight training for women recommendations you will be able to dramatically change your body composition (to one with less fat and more muscle) in a very short period of time.

Furthermore, not using a free weight training program when trying to lose weight almost guarantees that the weight you lose will be put straight back on!

Weight Training For Women

Many women avoid incorporating weight training into their lifestyle under the mistaken belief that they will get big or look like a man! The fact is that free weight training for women is essential if they want to lose weight!

Mind you, considering the appearance of many top-level competitive female bodybuilders (most of whom are pharmaceutically-enhanced) it is understandable why free weight training for women tends to be avoided.

Despite this, free weight training for women (as opposed to using machines or other forms of exercise) is certainly growing in popularity even though the image of women lifting weights still summons fears of losing sex appeal and femininity in many.

Before we examine the benefits of free weight training for women and the free weight training for women principles, we first need to understand a few basic physiological facts.

Women produce less testosterone than men

It is especially difficult for women to increase their muscle mass because they do not naturally produce as much testosterone as men. The majority of overly muscular women take anabolic steroids to increase their muscle mass. [NOTE: Anabolic steroids are synthetic derivatives of the male hormone testosterone and they promote a dramatic increase in muscle mass and strength]. If you don't take anabolic steroids it is impossible to look like a man.

Women have less muscle mass to begin with

Most women have significantly fewer muscle fibres in each muscle group than men, which means their ability to build muscle is reduced no matter what free weight training program they use. Despite this fact, it doesn't mean that weight training routines for women aren't beneficial.

Weight Training on Fit Ball

Free weight training for women 'tones' faster

Women who consistently train with weights achieve a 'toned' look to their body very quickly. 'Toning up' is a process whereby you lose body fat and gain muscle simultaneously to achieve a 'harder-looking' body.

Muscles cannot harden up, get flabby or get soft

Muscles can only increase in size (hypertrophy) or decrease in size (atrophy). They cannot actually 'harden up' themselves. The part of the body that is exercised may feel harder simply because the muscles have experienced hypertrophy, and since muscle is a denser tissue than fat, the body part, not the muscle itself, feels harder.

Muscles can't grow indefinitely

The body limits how much muscle it builds because muscle is a very metabolically-active tissue, which means it burns up a lot of energy. Therefore, if you ever experience a famine and you have a lot of muscle on your body, you would perish quickly because your energy stores (fat) would be burnt up fast. This is an ancient survival mechanism that the human body still carries with it today.

Plus, more muscle means your body needs more food. People wanting to continually increase their muscle mass must continually increase their food intake. That is why bodybuilders eat 3-4 times the average person's food intake. Their bodies are like furnaces, constantly burning up energy.

If you choose to maintain a moderate food intake, then your muscle size can only increase slightly (if at all). If you don't increase your food intake, then your body will only increase its muscle mass up to a certain point. Through continued weight training you will be able to maintain this amount of muscle and therefore keep your metabolic rate elevated, which will result in more fat being burnt and a more 'toned' body being achieved.

Weight training routines for women really are the best way to achieve a 'toned' body. Here's some examples of Workout Routines For Women.

An increase in muscle must be maintained

If you ever feel that your muscles are getting too big, however unlikely, simply stop lifting weights for two weeks and your muscles will shrink back to their original size.

Muscle cannot turn into fat

You've probably heard the comment, 'When you stop training the muscle turns into fat!' This is a popular comment from many well-intentioned but ignorant people. These people usually have very little knowledge of human physiology or weight training and have likely never trained themselves. They are also probably envious of the fact that you are doing something positive for your body and they're not!

It is a physiological impossibility to turn muscle tissue into fat tissue. Muscle and fat have totally different chemical compositions. Muscle is made up of protein and water whereas fat is made of triglycerides (fatty acids and glycerol). The two are completely different.

Why can't you just diet and/ or perform aerobic exercise to lose weight
and tone up?

If you only diet and/or perform aerobic exercise to lose fat, up to half of the weight you lose will come from muscle tissue because you're not forcing your body to maintain it, which is what weight training routines for women do. This is one of the most important benefits of lifting weights.

Since muscle has an enormously positive effect on our metabolic rate, a loss of muscle results in a reduction of our metabolic rate, thereby making continual fat-loss very difficult. Without resistance training, there will still be a layer of fat on your body that just won't budge! The metabolism-enhancing effects of free weight training for women cannot be under-estimated in dramatically reducing your body fat to levels you never thought possible.

Do you have to lift weights?

Weight Training For Senior Women Weight (resistance) training for women doesn't mean you can only lift free weights in order to receive the benefits it offers. Any form of resistance exercise can provide the same effects. The goal is to simply challenge the muscles to work beyond their normal capacities.

A similar effect can also be achieved by using machines, a swiss ball, rubber bands or by performing bodyweight exercises like, calisthenics, yoga and pilates. You can even perform a workout using canned food or household furniture! However, the very best results come from lifting free weights.

If you aren't ready to go to a gym yet and don't have any equipment at home, you can still perform resistance exercise at home.

However, if you would like to go to a gym to get maximum benefit from a weight training routine for women, then use this free workout plan.

Benefits of weight (resistance) training:

Enhanced feminine body shape

The natural female body shape is enhanced by increasing your muscle mass and reducing your fat mass. Furthermore, free weight training for women is the only way to modify your body shape if you desire to do so. Just like an artist, you can use weights to turn a pear-shaped figure into an hour-glass figure.

Younger-looking body

As we age, we tend to lose muscle and put on bodyfat. Free weight training for women can help in maintaining our muscle mass as we age we can maintain a younger-looking body.

Elevated metabolism

As mentioned earlier, muscle is one of the most metabolically-active tissues in the body, which means it burns up the most energy. Therefore, by increasing your muscle mass you can dramatically boost your metabolism.

Lower level of bodyfat

Since your metabolism is elevated by increasing your muscle mass, it is much easier to achieve a lower level of bodyfat.

Less 'cellulite'

'Cellulite' is actually just normal fat stored above connective tissue that is structured differently. By losing body fat you also lose 'cellulite'.

Reduced risk of osteoporosis

Free weight training for women not only strengthens your muscles but also strengthens your bones. It has been proven to be far more effective than simply increasing your intake of calcium from food or supplements.

Improved body functioning

Stronger muscles mean everyday activities become much easier. For example, carrying bags of groceries from the car into the house, putting heavy boxes into an overhead cupboard or spending time in the garden are all tasks that stronger muscles make easier.

Increased self-esteem

When you look good, you feel great and weight training can certainly provide that benefit. Plus, exercise has been shown to be better at fighting clinical depression than drugs since the body produces natural opiates (endorphins) in response to exercise.

Reduced risk of heart disease

It is believed that weight training has a 'massaging-effect' on the blood vessels as well as promoting a vasodilating effect (increasing the diameter) of the blood vessels. This may strengthen them and reduce your risk of heart attack.

Longer life

Since the risk associated with many diseases, including diabetes, is reduced by weight training your chances of living a longer is increased dramatically.

What to do next...

In order to get the benefits of weight training routines for women you only need to train twice a week for 30 minutes each session (minimum). For best results, seek the services of a qualified and experienced personal trainer. They can teach you how to perform the exercises correctly and safely and can help keep you motivated so you achieve the results you want. Plus, they make the workouts much more fun.

It should now be obvious that free weight training for women is essential if they want to lose fat and achieve a 'toned' body. Weight training routines for women are so easily incorporated into women's lifestyle's so you should really make the effort if you're serious about getting great results.

Without a regular free weight training program, women will continually struggle to achieve their ideal body. Furthermore, the sooner the myths regarding weight training are dispelled, the sooner women will become aware of the benefits that can be gained by lifting weights and the sooner they will make themselves happier as well as many more men in the world!

If you would like more strategies to help you lose weight fast, get a copy of my e-book, Look Good, Feel Great!

Please Add Your Comments Here!

Thank you for taking the time to comment on this article.

[ ? ]

Upload 1-4 Pictures or Graphics (optional)[ ? ]


Click here to upload more images (optional)

Author Information (optional)

To receive credit as the author, enter your information below.

(first or full name)

(e.g., City, State, Country)

Submit Your Contribution

  •  submission guidelines.

(You can preview and edit on the next page)

Recommended Reading

Get Your Free Copy

Secrets of Weight Loss

Subscribers to the
Quick Weight Loss E-Zine
get a FREE copy of my 'Secrets of Weight Loss' Special Report (Valued at $27).

Complete the box below to get your copy instantly!




Don't worry, your e-mail address is totally secure.
I will only send you the
Quick Weight Loss E-zine.

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines

Copyright© Quick Weight Loss Principles 2009-2017.