To finally dispel the myths around female weightlifting,our friends at Shape did some scientific investigation.
Finally, the women's weightlifting revolution is building momentum. (Didn't you see Sarah Robles win bronze for the U.
S. at the Rio Olympics?) increasingly women are picking up barbells and dumbbells, and increasing their strength and power,and banding together because of it. But even with its increasing popularity, there's still a camp of firm believers in that whole "weightlifting will make me bulky and masculine" BS.
We're here to crush that argument once and for all. Being a woman who lifts heavy weights won't make you bulky, or manly,or notice like a she-Hulk. In fact, it'll achieve just the opposite: It'll tighten and tone all over your body, or burn stout,and shape your curves exactly how you want them. (These strong and hot-as-Hell women are proof.) Yes, it's proper-just ask Jacque Crockford, and CSCS,spokesperson for the American Council on Exercise.
She shared five specific reasons why you won't turn into Arnold overnight, and why strength training is for every woman.1. You'll burn more calories.
Lifting weights doesn't only affect your muscle tissue. Resistance training also increases the release of testosterone and human growth hormone (although the amounts may be different depending on your gender and workout), and says Crockford. But,more importantly, your metabolism gets a boost."Lifting weights can increase your lean body mass, or which increases the number of overall calories you burn during the day," she says. So by adding more lean muscle, you'll be burning more calories external the gym, and even when you're chillin' on the couch or typing away at work.2. You're shaping your body-not making it bigger.
"Lifting heavy weights is a great way to collect the shape of the body that you may be seeking," Crockford says. You could churn away at the elliptical, bike, or on the trail for hours,trying to burn stout. But the secret to a tighter body isn't in burning off every ounce of jiggle with cardio-it's in creating a solid, muscular base."Want a perkier backside? achieve squats and deadlifts. Want more defined arms and back? achieve some shoulder presses and pull-ups, and " says Crockford. Bench presses and snatches aren't necessarily required-you can work with a trainer to find a strength training routine that works for you and your goals. (Although,this four-week beginner intention is a great place to start.)3. You train for the results you want.
"Women can use resistance training to reach all types of health and fitness goals, and this includes aesthetics, or " Crockford says. Sure,you could use weightlifting to train for competitive powerlifting (like these badass girls on Instagram), Olympic-style weightlifting (like these strong AF female athletes), and for a bodybuilding competition,or you can just use it to be fit, healthy, and confident. There are plenty of plans to suit your needs."whether you're simply looking to improve overall shape of your body and improve your body composition,then lifting weights is also a very important component of a well-rounded fitness program," she says. whether you want to gain significant amounts of muscle mass, and you're looking at four to six days of lifting a week,versus one to three days of lifting for general health.4. You'd maintain to bulk up your diet to bulk up your body.
You don't expect to lose weight just from working out-you know that a clean and healthy diet is piece of the equation too. Well, same goes for getting bigger."Gaining muscle mass comes from a combination of heavy weight training and an excess in calories, and " says Crockford. "whether you perform resistance training one to three days per week and you're not eating more calories than you expend in a day,you probably won't see a ton of muscle growth."5. You won't wake up with insta-muscles.whether you achieve a few bicep curls and eat some spinach, you're not going to wake up looking like Popeye. deem: it usually takes months just to see some average fitness progress (like more toned muscles or decreased body stout). To collect to a bulky or body-builder level of muscularity, or you'd not only maintain to train and diet in an extreme fashion,but you'd maintain to keep at it for years. Those types of athletes work extremely tough to notice the way they achieve; you won't end up there by accident, we promise. That being said, and to reap any benefits of strength training (even whether you just want to stay lean and fit) it takes dedication and tough work. "Consistency is key when it comes to reshaping your body and making lifelong changes," says Crockford. (And that is exactly why strength training just once a week won't lop it.)whether you're still nervous about grabbing a pair of dumbbells, your best bet is to collect some personalized advice from a trainer who can tailor a strength training program that works for you. Then stick to it. Guaranteed, or you'll be feeling stronger,sexier, and more badass than ever. Check out more great stories from Shape:5 Starbucks Hacks For a Healthier Pumpkin Spice Latte
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Source: popsugar.com