This one goes out to all the ladies in the room.
When was the last time you lifted weights that were heavier than 3 pounds? Or hell, lifted weights at all? Performed sets of 3-5 reps? Rested after a set for more than 1 minute?
Has it been a while? Or maybe never?
That’s okay! But maybe it’s time to give it a try. You see, you have been misled, and lied to. Magazines, fitness influencers, and other people and company just trying to play into your emotions and take your money have been lying to you.
Cardio only for fat loss – LIES
Light weight and high reps to tone – LIES
1200 calories to lose fat – DANGEROUS LIES
When MOST women I talk to about their goals describe the “look” that they are after and then tell me about what they have been doing to reach that goal, there is a disconnect.
Again – not your fault! You have been lied to that lifting heavy makes you turn into she-hulk, or eating more than 1200 calories will make you fat, or you need to spend hours on the step mill with a band around your knees to get that booty you are after (while wearing an ab trainer belt that the shady trainer at the gym conveniently sells out of the trunk of his car….)
Here is why lifting heav(ier) is what you might need, and how to do it…
1) Build Muscle – there is no toning of muscle. You are either build muscle or losing muscle. You are either adding body fat or losing body fat.
When you strength train – you build muscle. Having more muscle increases your resting metabolic rate – which means you burn more calories throughout the rest of the day.
If you have never tried lifting heavier, try this.
Stay in the 5-8 rep range most of the time. Use big compound movements – squats, deadlifts, rows, presses. AND THEN…REST after a set!
Resting for 45-90 seconds will not kill your fat-burning zone. It will allow your muscles to recharge so they can attack the weights even harder on the next set!
2) A Sense Of Badassery
You already are a badass, and no you don’t need anything else to prove it…but lifting some heavy stuff can help with that.
I love seeing my female clients hit new lifting PR’s (personal records). Lifting 250 pounds off the floor, or pushing a 500-pound sled…Talk about empowering!
You are not a delicate little flower – start challenging your body to do what it was made to do!
3) Functional Strength
Besides looking like a goddess, lifting heavy has benefits for your everyday life and health.
Let’s say your kid weighs 40 pounds. And you can only lift 50 pounds off the floor.
When you go to lift your kid up, you are using 80% of your max working capacity. That’s pretty tough!
Now let’s say you get stronger by deadlifting weekly – and you can now lift 150 pounds off the floor no problem. Well, your 40-pound kid is now only 26.6% of your max lifting capacity! Easy peasy!
4) Bone Health
Unfortunately, women are much more prone to degeneration of their bones due to osteoporosis or osteopenia.
Heavy strength training (With proper nutrition) is one of THE best ways to make your bones more dense and stronger. Younger ladies, you might not be worried about this now, but don’t play with fire – bone loss starts around 30 years old.
Heavy squats and deadlifts are great for challenging your whole frame to grow stronger!
5) Follow a Structured Program
Don’t just use the IG video of the day, or do the lifts you know and enjoy.
Follow a structured program so you can actually monitor progress and know if you are getting stronger.
This is called progressive overload – and is the main principle behind muscle growth!
If you lifted 100 pounds for 3 reps one week, and 105 for 3 reps the next, you progressed! Awesome!
Don’t have a structured program to follow?
Check out my Ladies 3-Day Lean Lifting program! This will cover everything above, and then some! Spend only 45- 60 minutes at the gym, 3 days per week, AND get that lean, toned look that you have been after? It sounds like a win to me!
If you need help getting started with CUSTOM programs, goals, and habits – look no further than online coaching. Training and nutrition! Let me help you find the best plan for you – from anywhere in the world.
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