The Skinny on Heavy Lifting

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This is going to be a short one, but I really feel the need to help break people away from the stigma that “lifting heavy” means substantial muscle growth, and therefore a “bulky” appearance that many girls want to stay away from. In 99.9% of cases, heavy lifting means weight loss and an aesthetically pleasing physique. Please, read on so I can explain!

Unless you take steroids, growth hormones, or use any other method that might boost your testosterone above baseline (normal) levels, the likely-hood of you looking like Mr. Olympia is next to impossible. Woman do not have it in our physiological composition to achieve that extremely muscular, bulky, striated appearance that men seem to easily be able to achieve, unless we go through regimens of extremist exercising and dieting (which is what bodybuilding competitors go through).

I get it all the time where people ask me “I want to “tone up”, but do not want to put on muscle or get any bigger, just like your body”. The second I tell them they should start lifting weights (heavy weights, mind you), they laugh at me and say “no way”.

Truth is:

  1. Increased muscle will increase your metabolism
  2. An increased metabolism means increased fat burn
  3. Increased fat burn means weight loss (especially visceral fat-> that means say bye to that tummy fat!)
  4. Weight loss means physical muscle appearance
  5. Physical muscle appearance means achieving that “toned” look, dare I say it, that most women want to achieve.
  6. Also! Even if you consume protein shake after protein shake, unless you have an overwhelming amount of very specific weight lifting training, that protein will just be processed as energy, just like carbs, and just like fats. Your body will store any excess as fat, it won’t magically turn you into a 110kg Rugby Player, or Mr. Olympia…. I promise!!!

So please, ladies, for me….give lifting a try! And I don’t mean using a 2kg dumbbell throughout your entire workout…I mean giving heavier weights a go…try picking up a weight that you can only do 3-5 sets with…and do that 5 times in a set, 3 times a week…and let me know how it goes 3 months from now. I promise you will thank me later ❤

 

Stay fit and healthy!!

 

References:

Ballor, D. L., & Poehlman, E. T. (1994). Exercise-training enhances fat-free mass preservation during diet-induced weight loss: a meta-analytical finding.International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 18(1), 35-40.

DeLany, J. P., Kelley, D. E., Hames, K. C., Jakicic, J. M., & Goodpaster, B. H. (2014). Effect of physical activity on weight loss, energy expenditure, and energy intake during diet induced weight loss. Obesity, 22(2), 363-370.

Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in cardiovascular diseases, 56(4), 441-447.

Ismail, I., Keating, S. E., Baker, M. K., & Johnson, N. A. (2012). A systematic review and meta‐analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obesity reviews, 13(1), 68-91.

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