Bodybuilding.com - Women & Weight Training: Lose The Fear To Lose The Fat!

24/7 Customer Service 1-877-991-3411
Contact Us
Need Help?
View Cart

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.

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.

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

Don't Fear The Weight Room

cardio

RELATED POLL

Women: Have You Seen The Inside Of A Weight Room? Yes. No. Yes But I Didn't Stay To Train.

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)

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
Chest Press: 3-4 sets of 10-15 reps
Incline Chest Press: 3-4 sets of 10-15 reps
Wide-Grip Pulldowns: 3-4 sets of 10-15 reps
Dumbbell Rows: 3-4 sets of 10-15 reps

Wednesday: Shoulders/Calves
Dumbbell Shoulder Press: 3-4 sets of 10-15 reps
Dumbbell Side Lateral Raise: 3-4 sets of 10-15 reps
Machine Standing Calf Raises: 3-4 sets of 10-15 reps
Seated Calf Raises: 3-4 sets of 10-15 reps

Friday: Legs
Barbell Squats: 3-4 sets of 10-15 reps
Stiff-Leg Deadlifts: 3-4 sets of 10-15 reps
Leg Extensions: 3-4 sets of 10-15 reps
Leg Curls: (Lying or Seated) 3-4 sets of 10-15 reps

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