Today I want to talk to you about strength training. I think there are some myths about working out, specifically strength training, and I want to debunk those myths and show you the benefits of strength training.
First off—I hear this a LOT: Strength training is going to make me bulky. NO. Women do not have enough testosterone to get bulky from lifting weights. I’ve met VERY FEW women who have this problem. Lifting weights is going to add lean muscle mass to your body, making your metabolism more efficient, so you can burn more calories at rest and EAT MORE FOOD. Always a good thing =)
Muscle weighs more than fat is another thing that I hear often. No, it doesn’t. It weighs the same as fat, but it takes up less space. That’s why you can weigh the same, but you’ve lost inches and can fit into a smaller pair of pants.
Benefits of strength training:
1. Added lean muscle mass
2. Higher metabolism
3. Smaller and tighter look
4. Cardio effect when you lift heavy (no, you don’t need to spend an hour doing cardio. Just lift heavy weights. You’ll see =))
5. Reduces back pain
6. Strengthens bones (decreased risk of osteoporosis)
7. Improves sleep
8. Improves balance
9. Makes you look younger!
10. Reduces stress and anxiety
11. Lowers risk of cardiovascular disease
12. Lowers risk of breast cancer
13. Reduces symptoms of PMS
14. Reduces risk of diabetes and insulin needs
15. Increases HDL (good cholesterol) and decreases LDL (bad cholesterol)
16. Decreases colds and illness
17. Better posture
Ok…so you see that there are a TON of benefits to lifting weights…but where do you start?! That’s a question I get a lot. I get to the gym and I have no clue what I should do! I totally understand that. I’m lucky that I basically grew up in a gym because of my athletic background—but I know many people don’t even know where to start. Here are my program recommendations—you don’t need a gym membership, a bunch of fancy equipment, or even a knowledge of lifting weights. You just need to push play and follow instructions. It’s that easy!
My top program recommendations:
ChaLEAN Extreme great for beginners!
P90X3 only 30 minutes/day, great for all levels!
P90X extreme fitness–for those wanting a challenge
Les Mills Pump for any fitness level–the rep effect builds lean muscle!
Body Beast another extreme program–one of my favorites!
Don’t know which one is for you? Ask me!
Source: bodybuilding.com
