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Before I get started with the benefits of weight training for your body shape, I first want to get one thing straight……….


The only ways for women to build significant amounts of muscle, to the point they look manly, are to:

  • Take testosterone, HGH or other hormones
  • Take steroids
  • Have abnormally high levels of natural testosterone (this is extremely rare and you’d be aware of it if you fell into this bracket).

For 99.9% of women none of the above apply, which means you have no excuse not the train with weights.

I hope this article can convince at least some of you ladies to start training with weights as there are so many health benefits to it too

#1 – It builds muscle AND burns fat simultaneously

Compared to going for a jog where you’ll just be burning calories, weight training can result in a lean, sexy body that you will want to show off. What more could you want?

  • Bingo wings…….GONE
  • Wobbly legs…….GONE
  • Saggy bum……..GONE

Weight training, in simple terms, uses fat as energy to repair the muscles, hence the building muscle/burning fat statement.

#2 – It burns a lot of calories and boosts your BMR

BMR=Basic Metabolic Rate (the rate your body burns calories at)

A high-intensity weight lifting session can burn up to 600 calories per hour. Weight lifting has also been scientifically proven to boost BMR (basal metabolic rate) for up to 24 hours post-workout, which means while you’re resting you’re body’s still working out!

This means you will continue to burn calories for up to 24hrs post-workout, so when you’re sat on the couch relaxing after your workout you will still be burning calories and the more intense the workout the more calories you will burn.

#3 – Releases endorphins

Legally Blonde was 100% right (not that I’ve watched it much). Exercise and weight-training release endorphins–neurotransmitters that prevent pain, improve mood, and enhance pleasure (the same endorphins are released when you eat spicy food, or experience pain, excitement, or orgasm). Endorphins are released during long, continuous workouts, when the intensity is moderate to high and breathing is difficult.

#4 – Stress reduction, mood improvement

Weight lifting is one of the best ways to naturally improve your mood. Yes, a run in the rain may clear the mind but it won’t benefit your body shape…
It reduces stress, anxiety, and depression, and creates a sense of happiness (see endorphins above). If you’re ever depressed or stressed, weight lifting will literally make you feel 1000x better.

#5 -Looking Good Naked

Let’s cut to the chase, this is the MAIN reason people want to change their body shape…to look good naked! If you look good naked you will look good in clothes << Simple formula right?!
People who run long distance.. like joggers, think it will benefit their body SHAPE goals (body shape – NOT ‘weight loss’)

You will NEVER look the way you want to look NAKED by running..


Running can help you lose weight yes..
But it simply doesn’t have the necessary effect on the body to benefit your composition (IE – how you look naked)

In summary

Lifting weights will help sculpt the body, if you want a more pert bum – focus on it, tighter waist or arms – focus on them.
Running won’t give you shape, it will help reduce your weight yes, but no more than a good weight training plan will.

Bonus Point”Cardio is best for fat loss in the fat burning zone”

I’m sure some of you will have at some point been told (or preached to) about the ”fat burning zone” on cardio machines. It is not only my opinion that resistance training (weight training) is far more superior to ”cardi” for fat loss.

It does everything you want hormonally – boosts growth hormone which supports fat loss, boosts testosterone which supports muscle retention and improves insulin sensitivity. This is all very important when you are looking to reduce body fat.

Next time someone tells you ‘cardio’ is best for fat loss, ask them why !? Also a GOOD resistance training session will give you one hell of a ‘cardio’ workout !


Source : gijoepersonaltrainin

Fitness My Mind - Healthy Lifestyle