100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:
Women & Weight Training: Lose The Fear To Lose The Fat!

Women who want to look healthier by either putting on some lean muscle or by losing some stubborn fat shouldn't fear grabbing a pair of dumbbells. Learn more.

By: Matt Weik

Article Summary:
  • Women can't get bulky simply by doing weight training.
  • Cardio alone with no weight traing can slow your metabolism.
  • Adding weight training to your workout will actually benefit fat loss.


Women & Weight Training

Let's face it, how many women do you know who say they won't step foot in a weight room because they think they will get big and bulky? I'm sure you know someone who uses this as an excuse. Sure, women can get muscular like men ... if they use steroids. Other than that, the answer is simply no.

Women do not produce enough testosterone to build muscle at the same rate as men. It is physically impossible for them to get big, bulky and extremely muscular. Can women be stronger than men? Sure! There are plenty of women out there who workout that can out-lift a good portion of the male population. It seems hard to believe, but it's true.

Plenty Of Women Out There Can Out-Lift A Good Portion Of The Male Population.
+ Click To Enlarge.
Plenty Of Women Out There Can Out-Lift A Good
Portion Of The Male Population.


Don't Fear The Weight Room

    Women who want to look healthier by either putting on some lean muscle or by losing some stubborn fat shouldn't fear grabbing a pair of dumbbells. For the women who are already in the gym and telling the guys to quit hogging the bench or squat rack, good for you! More power to you. For those who only see what a weight room looks like from the cardio room, shame on you!

RELATED POLL
Women: Have You Seen The Inside Of A Weight Room?

Yes.
No.
Yes But I Didn't Stay To Train.

    There is nothing to be afraid of in the weight room. The guys in the gym won't make fun of you for using lighter weights. Most guys in the gym are there minding their own business trying to get a workout into their busy schedule just like you. Who knows, you might just find that you can lift just as much as some of the guys! In fact, women can do the same workout that men do (with the total weight being the only difference)- same amount of reps and sets.

    I actually recommend that women train like men and push themselves every time they weight train with increased weights. There is no use going to the gym and cutting your progress short by selecting weights that don't push your body to change.

    Doing just cardio is ok, but you risk losing some lean muscle mass. I know what some of you are thinking ... I want to look thinner so I'm fine losing whatever I need to in order to look that way. If you skip the weights and just stick with cardio and lose muscle mass, you will actually be slowing down your metabolism.

    Obviously slowing down your metabolism will make you burn less calories and will stunt your weight loss. Muscle burns more calories than fat. This ultimately raises your basal metabolic rate (BMR). Your BMR is how many calories you would burn if you did nothing all day and basically lay in bed.

    Here is a formula to help you figure out your BMR (English version):

    • Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
    • Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

    Let's break down all the benefits women achieve from weight training:

    • Become Stronger
    • More Energy
    • Burn More Calories/Fat
    • Tone Muscles
    • Feel Better
    • Look Better
    • Decrease The Risk Of Coronary Disease
    • Prevent And Fight Osteoporosis
    • Improve Balance

dot
Sample Workout
dot

To maintain weight and/or lose weight use a 15 rep range and to add lean mass to your physique use a 10-12 rep range: 3 day split

Monday: Chest/Back

Wednesday: Shoulders/Calves

Friday: Legs

Note: Every few weeks it is a good idea to change the exercises shown to keep the muscles guessing and trick the body into making changes. You can also change the order of days you do the workouts so you aren't hitting the same muscle groups the same days each week.

Recommended Articles

Share This Article:
Facebook

Women & Weight Training: Lose The Fear To Lose The Fat!
MCWtrainer@aol.com

Back To Matt Weik's Main Page

Back To The Articles Main Page.

Related Articles
8 Reasons Women Should Lift Weights
Lindsey Renee's Dangerous Curves Workout
Arnold Schwarzenegger Blueprint Trainer: Mass Training Overview



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com