10 Best Resistance Training At Home

Best Resistance Training At Home in 2023

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Why Women Should Weight Train

A fresh look at fitness for women. Clears up some common misconceptions that women have about resistance training in an entertaining manner. Explains how fat loss can be greatly increased by exercising with weights.

The truth is, the road to a great physique is long and difficult, but the results are tried and true. It takes diet, cardiovascular exercise, and resistance training.

Many women today are afraid to lift weights, the reasons vary, but here are some of the more common excuses:

1. Afraid of getting bigger, not smaller.
2. Afraid they will appear more masculine.
3. Unsure how to actually begin creating a routine designed to reach their specific fitness goals.

Let's begin by clearing away the first two myths. Weight lifting will not make you look like a female bodybuilder, nor will it give you the appearance of being manly. The average person, when questioned about female weight lifting, will probably automatically conjure up an image of some of the professional female bodybuilders with shoulders the size of Volkswagens and biceps that would make some NFL linebackers jealous. These ladies are putting on that much muscle mass and looking quite masculine because of testosterone--more specifically synthetic testosterone injections. You may have heard of them by another name: anabolic steroids.

Testosterone is a hormone that stimulates the growth of muscle mass, among its many duties (sex drive and prevention of osteoporosis to name a couple, but that's another subject entirely). The good news is that adult males create between forty to sixty times more testosterone than adult females. This means that you can--and in fact should--incorporate resistance training (weight lifting) into you're routine without becoming bulky, or gaining weight. Begin lifting weights to attain--and eventually maintain--the figure that leaves men looking for tissues to wipe up the drool.

Fact: One pound of fat is approximately 3,500 calories.

Time to dig through the old desk drawer and find a calculator. On average, a 130 pound person burns 200 calories per hour when walking three miles per hour. Essentially that means that in order to lose just one pound of body fat an individual would have to walk for seventeen and a half hours, or just shy of fifty-three miles, or two marathons. No matter how you look at the facts it is just not feasible to depend solely on walking, or any other form of cardiovascular exercise to lose weight and keep it off.

Fact: Muscle fiber accounts for up to ninety percent of calories burned in a given day.

One must maintain a caloric deficit in order to lose unwanted fat. A caloric deficit is achieved by consistently consuming less calories than what is used. Think of body fat as a fuel storage system (which is exactly what it is meant to be). The body stores excess calories as body fat when they are not immediately required as energy, so they can be used later. In order to tap into this reserve (burn body fat) the current supply of energy must be expended. The goal is to burn the most calories possible--consistently--while limiting intake. As previously stated, the most efficient fat burner in your body is skeletal muscle. Unlike cardiovascular exercises that only burn calories during and for a short period after the work out, resistance training creates micro-tears in the muscle fiber which are then repaired. Every step of the process requires energy to be completed, thus you continue to burn calories long after the initial work out. Protein (approximately four calories of energy/gram) is broken down into amino acids to repair the muscle, aided by carbohydrates (also about four calories of energy/gram). Not to mention the energy required to actually complete the repetitions during the work out, where each cell uses its glycogen (energy) store to contract the muscle. Once glycogen stores are depleted, the body breaks down fat to be used as energy.

In order to maximize the fat loss benefits of weight training, it is important to utilize as many muscle groups as possible without over training or risking injury, especially the larger groups such as legs and back because they have the capacity to burn the most calories.

Do not let fear keep you from reaching you goals! There is nothing to be ashamed of when you walk into a weight room for the first time. Every single person training has asked for help at one point or another, or sought out advice from others. If you're going to be afraid of anything in the weight room, it should be the folks that have not gotten any help along the road, because most likely they still do not know what the in the world they are doing. The quickest and safest way of learning the machines and exercises is to ask a personal trainer. Many gyms offer a free meeting with a trainer when you purchase a membership, and all of them are able to answer questions at any time if you find yourself unsure. However, if you would rather avoid asking someone in person, the Internet is littered with information about how to do anything from a single lift to creating an entire work out regimen.

The key to success with any diet and exercise plan is to stay motivated and consistent. Invest in a body fat caliper and keep a journal of you're progress, and measure your waist at designated milestones. It's time to start seeing progress from all the hard work!