Calling all ladies: Pick up the heavy weights

I do hear from time to time women telling me they do not want to lift heavy weights because they do not want to get "big."  This comes from women of all ages ranging from high school females to women in their 60's.  They don't want to have huge muscles, I get it I don't want to look like a guy myself.  As women though we lack the testosterone that males have making it very difficult for us to bulk up.  Instead we have many other health benefits we gain from lifting the heavier weights.  Below are some of the top reasons you should pick up the heavier weights.

Reasons to pick up the big weights: 

1. You will burn more calories: For every pound of muscle your body burns an additional 50 calories at rest.  The more muscle you have the more calories you burn.  Don't focus on how many calories you are burning during the actually lifting session.  You want to focus on all the benefits you are getting after your workout is complete.

2. You will tone up:  The number one goal I hear now is I want to tone up.  The best way to tone up is lifting weights.  You don't want to lift the 3-5lb weights either (unless you have health issues or are pregnant)  The general rule to follow is the last few reps you should be able to feel the burn.  If your breezing through 10-12 reps and not feeling anything it is time to pick up the heavier weights.

3. Lose belly fat: The more calories your burning equals the less fat your storing.  Which women tend to store especially as we age is around our middle & tush.  Lifting will help burn those extra calories which equals to a tighter & more defined mid-section.

4. Boost your metabolism: Moving your body and staying active helps keep that car burning up the fuel.  In this case the car is you and the fuel is fat.  So the more your moving and being active the more your keeping your fire (metabolism) burning!

5. You will lose overall inches: Women who are lifting weights tend to have smaller measurements overall.  It does not lead to bigger arms or legs which most women are afraid of instead you start to slims down in the "trouble" area.  The new muscles shape those hard to tone areas to be more firm and get rid of the dreaded "bat wings" or "saddlebags."

6. Reduce your risk for various diseases: Weight lifting protects against heart disease, diabetes, metabolic syndrome.  New studies point to the prevention of metabolic syndrome due to increasing muscle mass & strength.

7. You will blast calories: If you have lifted heavy weights you will notice you will get out of breathe. It takes effort to lift larger weights as your utilizing and recruiting various muscles to help you lift your ideal weights.  If you really want to blast calories adding a tabata lifting routine to your workouts will help raise your heart rate & you will get a muscle burn all at the same time.

8. It's good for your bones: Lifting weights has been proven to help prevent osteoporosis and fractures that occur after a fall.  No matter your age strong bones are a plus as we age we need to make sure those bones stay strong by incorporating strength exercises into your daily routine you are doing just that.  It is never to late to start an exercise program.


As always check out www.safiretraining.com for more fitness related topics & information.  If you liked what you read feel free to share it with your friends via the links below.


In Good Health,
 Andrea