When you think of going to the gym, do you ONLY think of doing cardio? Or do you actually go to lift as heavy as you can? More often than not, women who are unfamiliar with the gym tend to think lifting heavy will make them BULKY. This is a common myth! If you want to get lean, shed body fat and tone up… then lifting heavy is the way to go!
Here Are Some Benefits of Lifting Heavy
Higher Metabolic Rate. The more muscle you have, the more calories your body burns on its own to maintain the muscle mass! More muscle equals more food! You not only burn calories during your workout, but you will also be burning calories after your workout, when your body is repairing those muscle fibers.
Caloric Intake. In order to look like a man, we probably would have to eat like one too ;) Men consume a higher caloric diet than women in general! To make all of these “gains,” men require more food. Women would have to consume close to what men do, and even then we would most likely store it as fat because our estrogen levels are higher.
Testosterone Levels. Testosterone is the main hormone in charge of building muscle! Women naturally have more estrogen and a lower amount of testosterone. Men naturally produce a lot of testosterone, hence the easy muscle gains!
Tone Up. Do you want to look tight and toned? Or skinny fat? Toning comes from re-shaping your muscles by lifting those heavy weights! As you lift heavy, those tiny muscle fibers tear and repair building you some nice shapely muscles. So if you are looking to tone up, LIFT HEAVY!
Improved Functional Strength. Not only will lifting heavier give you strength, it will also help you with your day-to-day activities— carrying your groceries in, lifting heavier objects, and protecting you from hurting yourself.
Sample Heavy Leg Day Workout
3×8 Smith Machine Squats
3×10 Dumbbell Lunges
3×10 Leg Press
The goal is to warm up with a lighter weight at the beginning of each set. Increase your weight as you go. On the last number of the sets, you should ALMOST be at failure. Always be sure to have PROPER form; safety is first.
Improve Health and Strength
Lifting heavy will not only burn MORE fat than cardio does, it will also help improve your overall health and strength, and you will burn more calories throughout the whole day! Lifting heavy will not make you bulky; eating TOO much will make you bulky!
Be sure to keep track of your nutrition, as they go hand in hand. You can also add cardio in a few times a week— it’s a packaged deal for fat loss!
Stay DEDICATED and DETERMINED and remember the SKYE’s the LIMIT!