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WOMEN – Build Muscle, Burn Fat and Lose Inches

Women love to lift bright pink weights to prevent bulking. As a trainer, I personally enjoy moments when female clients come to me and tell me that they don’t want to be “big” or that they don’t like lifting heavy weights “because weights make your legs grow really fast.” ” or similar preventative measures. These comments from women gave me the opportunity to change their perspective and resulted in challenging and heavy weight results (inches lost, improved energy, better sleep quality, increased libido, stress) that they could not have dreamed of. It excites me because it means that I can show amazing results with dissipation, improved self-esteem and a sense of empowerment.I start by saying that I guarantee you won’t see a single change in your physique unless you typically challenge yourself with heavy weights. As it is, you can do hundreds and hundreds of repetitions at a light weight and finish with no curves, no sharpness, no cuts, no loss of inches.

light weight problem

Typically, 90% of gym-going women unknowingly do endurance training by doing things like jogging on a treadmill, gagging on an elliptical, or taking a 60-minute power pump “toning” class. Essentially, I think, lifting light weights for repetitions is like jogging. That is, applying light stimulation for longer periods of time (endurance training). Interestingly, 90% of women who go to the gym want to lose fat, but they are training for endurance. That is, they do long, slow workouts with light and moderate resistance so that they can maintain steady effort throughout the workout. If fat loss is what we want, why don’t we train for it?

Hour-long toning classes require participants to complete hundreds of repetitions while performing the same exercise, aiming to increase the weight. Increasing weight gradually is a great way to increase intensity, but how much weight can you actually add if you expect to complete 100 reps? Moreover, they are always doing the same exercise at the end of each class. We know that over time our body adapts more and reacts less (e.g. less calories burned, less muscle build, less fat burning hormone release).

Besides, lifting a weight light enough to complete sets of 30, 40, or even 50 reps elicits a very different hormonal response than heavier, more intense training, in addition to being a ridiculously inefficient use of your time. On a physiological level, hundreds of repetitions with pink dumbbells do essentially the same thing as jogging in terms of your hormonal response. It increases the stress hormones cortisol and epinephrine, but without the complementary release of fat-burning hormones like growth hormone, testosterone, and even lactate, which acts as chemical messengers in the fat-burning process. The low-intensity hormone soup promotes muscle breakdown and potentially promotes fat storage in the middle (cortisol is known as the “belly fat” hormone). Doing this type of exercise every day will help you lose muscle, not build it. The stimuli used are never sufficient to promote growth and development. The only way to increase fat burning while building muscle is to lift heavier weights as quickly as possible and more in less time.

Reasons for lifting heavy objects

Contrary to what many trainers say, bulking does happen, but it’s not what you think. It occurs when muscle builds under the layer of fat without paying attention to fat burning. So it appears larger. Now we know we have to lift heavy weights to drive physique changes, but at the same time we need to burn fat to lose inches and get more definition. Most educated personal trainers know that to increase fat burning during and after exercise, you need to breach your anaerobic threshold. That is, you should be out of breath when you lift, you should have a burning sensation in your muscles (a sign of lactic acid build-up), and you should be lifting enough weight to reach the point of mechanical muscle failure. You shouldn’t be concerned about bulking up when fat burning is maximized.

In general, lifting heavy weights until muscles fail enhances the release of testosterone, and naturally increasing testosterone through weight training increases fat burning in women (one of the reasons men are thinner than women). Lifting something heavy enough to cause intense muscle burn enhances the release of human growth hormone, which helps burn fat and has a female-friendly anti-aging effect.

Finally, adding lean muscle mass enhances your fat-burning potential while you’re not exercising. A pound of muscle burns 15-30 calories per day at rest, while a pound of fat burns 2-5 calories. It goes without saying that configuration is preferable. More muscle makes us more metabolically active. Besides, 1 pound of fat takes up more physical space than 1 pound of muscle. So when you burn fat and gain lean muscle, you’re not bulking up, you’re just getting rid of inches that will make your physique slimmer, tighter and more defined, not to mention sagging clothes.

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