STRENGTH TRAINING FOR LADIES: KEY TO A LEAN BODY

Does strength training make you look bulky?

Last week, we talked about myths versus reality when it comes to losing weight (weight loss: myths vs reality). This week, we’ve want to get into a bit more detail on one of the myths described. We talked about cardio being the most efficient way of losing weight, and how strength training can actually help you lose more calories, as you gain more muscle by lifting weights. Yes, ladies, strength training helps you lose weight and does not make you look bulky! Those fit, strong women bodybuilders who look bulky train, eat and take supplements in order to get that result. In fact, they probably work for years until they achieve it.

Difference in hormone levels

Let’s talk about the science behind the ‘getting bulky’ process: muscle growth is partly supported by hormones. Testosterone is the main sex hormone that men have. It is also the hormone responsible for increases in muscle mass in both men and women. To put things into perspective, normal testosterone levels in men are 200-1200 ng/dl, while the testosterone levels in ladies are around 15-70 ng/dl. As you can see, there is a huge difference: testosterone levels are significantly higher for men than women, and therefore women simply cannot gain as much muscle mass as men do, as they do not have the hormonal support.

Boosted metabolism

In addition to not making ladies look bulky, strength training also has several advantages. Lifting weights boosts the metabolism: studies show that after a weight training workout, the metabolism can be boosted for up to 36 hours. So during your routine, you burn more calories than normal. It might not make a huge difference in one hour, but it will in a month. And that’s just doing your daily activities! The more muscle mass in your body, the easier it is to burn fat, making strength training the ideal workout for losing weight, as it helps gaining muscle and boosts the metabolism to burn calories long after the workout. The goal for anyone who wants to lose weight on the long terms is to build and maintain as much muscle as possible, knowing that they do not have the hormones to support bulky muscles.

Getting started

Ready to hit the weights? weights? Synergy gyms are fully equipped with everything you need, including but not limited to barbells, dumbbells, weight plates, benches, leg press machines, pec deck machines. Feel free to pop in and speak to a Synergy Mentor, who can show you how to utilise each piece of equipment. Prefer going going to classes? Les Mills Body Pump™ is an excellent workout meant to help you get lean and burn calories faster. It is a cardio strength training class that utilises barbells to perform resistance workouts to an upbeat music mix tracks. A rigorous workout meant to raise the heart rate and work every area of your body, whilst being motivated by the group and upbeat music, Les Mills Body Pump™ is a great, challenging and stimulating class, especially if you’re new to strength training.

Train smart

The ideal training regime should contain a mixture of both cardio and strength training. For members who want to lose weight and look leaner, make sure your approach is right, because if the focus is solely weight loss, once the fat is cut, you may be disappointed if you’ve not trained your muscles as well.