The other day I met with a woman at the gym who told me she wanted to lose 40-50 lbs and tone up her body. She was in her mid 50's I'd say. I asked what she was currently doing for her fitness routine. She went on to describe her cardiovascular workout and how she was disappointed by the slow progress. We talked about nutrition for a little bit then I mentioned strength training. Her response was a typical one I've heard time and time again, "I want to do the cardio to burn the fat and then maybe lift weights to build a little bit of muscle."
There are a few misconceptions when it comes to women and strength training. In recent years, many women have come to discover that strength training is not just beneficial for men. In my 20+ years as a personal trainer I've heard a few consistent misconceptions I would like to put to rest.
1. I don't want to look like "Helga the Russian weightlifter".
Sorry if your name is Helga and you're a Russian weightlifter... I mean no offense! Most women do not produce enough testosterone in their body to build the amount of muscle most female bodybuilders have. The female bodybuilders you often see in magazines and TV have spent literally years strength training using methods designed to build muscles, have used supplements whether natural or pharmaceutical, and usually do not look as muscular during the "off season". It takes an extreme diet and dedication to achieve that vascular muscular look.
Most women will benefit from a moderate strength training program. Strength training will help shape your body. I have literally been able to build up and shape specific areas of the female body such as lift and shape the gluteal area, tone and bring out definition in the hamstrings and thighs by using various exercises to give bulky areas a lean look. It's good to be thin... even better to be lean and shapely! "A hard woman is good to find"
2. I want to burn off the body fat first then shape my body.
Research has shown that our metabolism slows an average of 2-3% for every decade that we don't engage in weight bearing activity. You may weigh the same you did 10 or 15 years ago but your body composition may be different. It may sound logical to burn the body fat first then build, shape and tone the muscle that is not obscured by subcutaneous body fat. However, muscle tissue is a living organism that requires nutrients to exist. This means, the more muscle you have on your body, the higher your resting metabolism! You will literally burn more calories at rest. Burn calories... lose body fat.... simple!
While performing cardiovascular exercise such as walking, jogging, elliptical trainer, Kickfit (shameless promotion) etc. you will burn a lot of calories. When the workout has been completed, your metabolism will return back to it's resting rate shortly after. While performing a strength training workout, you usually won't burn as many calories during the actual workout but your metabolism will remain elevated longer after the workout has been completed. This not only means you will still be burning calories after your strength training workout has been completed but you will be increasing muscle tissue which raises your resting metabolism, shapes and lifts the sagging body parts.
3. My lower back (knees, or any other body part you'd like to substitute) hurt so I can't lift weights.
Many times our aches and pains can be attributed to muscle weakness and/or imbalances. Lower back pain can be attributed to weak abdominal muscles, tight hamstrings, improper body alignment etc.
By participating in a strength training program designed to create muscular symmetry, you can strengthen lagging body parts and improve postural alignment. By training the muscles that support the joints of the body, you can increase the strength of connective tissue such as tendons and ligaments while creating a stable muscular environment for the joint to track properly.
I have seen it time and time again with the women I have trained throughout my 20+ years as a personal trainer. By combining cardiovascular and strength training exercise into your workouts, you will cut down the time it takes to lose body fat and tone your body. Feel free to contact myself or a CERTIFIED PERSONAL TRAINER to have an evaluation and discuss how you can develop a strength training program to increase your body fat loss and increase muscle strength and tone.