Wednesday Wisdom - Ladies, Do Not Fear Weight Training!!

Men, you can learn from this post too!!










The above words may be hard to swallow for quite a few people.  For years, women have feared lifting weights and often opt for "easy street" thus missing out on some of the following benefits:
- Osteoporosis prevention
- Muscle strength (did you know you losing it as you age most notably starting in your 30s?  More rapidly if you aren't strength training)
- Reduce risk of injury, manage injuries and arthritis 
- Decrease body fat (YES!! Studies have found on average women gain 2 lbs of muscle and lose 3.5 lbs of fat.  Men, the results are even better for you!!)   
(Westcott, W., and R. Winett. Applying the ACSM guidelines. FMY Vol. 22.: 40-43, 2006)

When thinking about the weight management benefits of strength/resistance training we must remember that muscle is more compact than fat. When you first add muscle, you may feel "bulky" if you have not yet lost fat.  Be patient.  The combination of strength/resistance training, heart-pumping cardiovascular training (our workouts mix both!), and proper diet helps you decrease fat and in the long run you will become more lean and more defined.  I will use myself as an example.  When I was in college, I was the queen of cardio.  A decade later in my 30s, I am in much better physical shape, have more muscle tone, and weigh less (wear a smaller size) thanks to my dedication to strength training (at least 2-3 days a week).  My personal research tells me the secret combination of interval workouts combining cardiovascular and strength training (the workouts we give you), a balanced diet (broken up into small meals throughout the day-never making yourself feel "stuffed") and consistency of being dedicated to the above are the secret to the body composition you want to have.  Are there other factors?  Yes, but try the above before you give up and blame it on genetics, underlying medical conditions, etc.

In summary, ladies don't be afraid of weights!!  The pictures of women with freakishly large muscles with veins poking out spends hours in the gym, sometimes use steroids or other aids, and often torture their bodies with extremely strict diets.  Sounds like fun, doesn't it?!  The next time you strength train, do me a favor and try a weight that is challenging (not the cute 3lb pink dumbbells unless that is all you are ready for).  If you are sore, it's ok it will go away with time.

If you have any questions, feel free to email me or Sarah at fitfora6pack@gmail.com

Allison Krich, M.S.