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Can Women Lift Weights and Lose Body Fat without bulking up?

Posted by Be Healthy Be Loved on

Men lift weights and bulk up, and lose body fat. Did you know as a woman you can lift weights and lose body fat without bulking up?

Since men have lots of testosterone, their muscles become larger and bulkier as they workout, but women only have a relatively small quantities of testosterone, so weight training is good way to get long, lean muscle and burn more calories, without worrying about bulkiness.

Many women skip the weight training and rely on aerobic exercise to lose weight, which is good for you.

But if you want to see amazing changes in your body, rev up your calorie burn, and keep weight off in the long term, you need to add weight training to your exercise program.

Just read on to learn more about how weight lifting can help you lose weight and keep it off.

Women's fitness and exercise needs are focused on the muscles of the upper back.

Most of their exercise work-outs are also designed for the stomach muscles, especially those who have just given birth.

At the same time, exercises for women are usually designed for weight loss.

A strength training done 2 to 3 times a week for a span of two months can result to two pounds of muscles and would mean a reduction of 3.5 pounds of fat.

The more muscles and less fat, the faster is the metabolism, which ultimately means your body burns calories faster than normal.

Muscle Burns Calories 24/7

Aerobic exercise burns calories while you are engaged in exercise, but building muscle through weight training helps you burn calories long after your lifting session.

Just three weigh training sessions a week can help you keep your body burning off calories and fat 24/7 even when you’re at rest.

That’s because lean muscle tissue is always active, unlike fat that just sits there doing nothing for you.

Swapping 10 pounds of fat on your body for 10 pounds of lean muscle tissue can help you burn 50 extra calories a day or more while doing nothing.

Build Muscle to Get Rid of Trouble Areas

Building lean muscle helps you lose more fat, so doing weight training exercises that target your trouble zones means you build more muscle, which will melt away the fat pudge.

When weight training, you don’t have to rely on the scale to track your progress, you should also take measurements. As you gain muscle, you may not lose pounds, but you will lose inches—of pure fat.

Building muscle can really transform your body. When you lift weights, you can actually see changes pretty quickly. And these changes are long-term.

These 3 tips will help you to tone up, without the fear of putting on too much bulk.

Tip #1: Lift Weights

I'm going to put the "not lifting" myth to bed. Not only is lifting great for burning fat, but it is the best way that you'll get that toned look without just getting thin.

Sure, cardio will get you looking lean, but too much cardio without strength training will leave you looking like a rail with big calves.

Have you ever seen a runner who does nothing but run? Sure, they're thin, but that's about it. There's usually a lack of definition to their arms, shoulders and even legs.

In order to tone up, you will have to do some sort of strength training and your best bet is lifting.

Tip #2: Low Weight, High Reps

Now, when I say lifting, I don't mean watching Arnold Schwarzenegger type routines. If you just want to tone up and you don't want to bulk up, it's best to stray away from bodybuilder type lifting techniques.

Instead, try to focus on lower weight lifting, with higher reps. Try and get a range of different exercises in and really hit each muscle group, but don't move up too high on the weight rack.

This will get you the tone that you desire, without all of the added extra mass.

Tip #3: Cardio/Calisthenics

Yes, I did just tell you not to overdo it with cardio. On the flip side, don't skip cardio completely.

Lifting will help to give you the muscle you need to look tone, but without a good cardio and calisthenics based routine included in your regimen, you won't ever get to see that muscle.

The trick to really getting that definition is losing the fat around your muscles. Abs, for instance, don't come from doing a million crunches.

They come from working your core and going enough fat burning exercises to lower your body fat percentage enough so that your abs can be seen.

If you consider these three tips, you'll have that amazing, toned beach body you've always wanted, without looking like you're about to enter a weightlifting competition.

So How Do You Get started?

Prior to a workout, make sure to stretch your major muscles. Work your muscles on the front of your thighs. Stretch your shoulder muscles by standing straight and rolling the shoulders backward in a circular motion.

And of course, don't forget to observe proper nutrition. Load up on water to prevent dehydration. Consume carbohydrates before starting on your work-out. 

For those with joint and bone diseases, swimming may prove to be a less stressful activity for your muscles. 

You can join a gym and get a personal trainer, or you can begin on your muscle building at home.

Recommended muscle building at home involves total body workout targeting the entire body; chest, back, shoulders, arms, legs and abs.

One should note that people with co-existing injuries, illnesses or other condition, a doctor should be consulted beforehand to avoid further aggravation of the condition.

Equipment Needed

A barbell, dumbbells of various weights, an exercise ball, a weight bench, and an exercise mat.

Few examples of workouts to try at home:

Before starting, do a warm-up session of 5 minutes of light cardio. For beginners, start with no weight for 1 set of 14 -16 reps and upgrade to 2-3 sets of 10-12 reps with enough weights as you progress.

      1. Bench press (chest)


Lie on a bench, step on floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees. Press back up and repeat.

      2. Lateral raise (shoulders)


Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.

      3. Barbell row (back)

Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat.  Squeeze back to pull the weight in towards the belly.  Lower and repeat.

      4. Back extension (lower back)

Lie face down and squeeze the lower back to lift your chest a few inches off the floor.  Lower and repeat.

      5. Hammer Curls (Biseps)

Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other.  For added intensity, stand on one leg for a balance challenge, switching legs with each set.

     6. Kickbacks (Triceps)

Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent.  Straighten the elbows to engage the triceps.  Lower and repeat.

     7. Deadlifts (Glutes, hamstrings and back)

Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeping your back flat and shoulders back.   Return to start and repeat.

     8. Static lunge (quads, hamstrings, glutes)

Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe.  Lift back up and repeat before switching sides.

     9. Squats (quads, hamstring, glutes)

Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand.  Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.

    10. Bicycle (abs)

Lie on the floor and bring the knees into the chest.  Straighten the right leg as you twist the body, bringing the right elbow towards the left knee.  Repeat on the other side in a cycling motion.

Start by adding in 3 weight training sessions each week. Make sure the workout targets all muscle groups for overall fat melting with a weight heavy enough to challenge you, but still allow you to keep proper form.

Don’t overdo it. Start slow and work your way up to more weight.

Even with small amount of weight, you’ll start notice changes in your body and as you progress and up your weight, you’ll be amazed how lean and tone you look.

Start enjoying all these benefits by adding a few weight lifting sessions a week!

If you can't hit the gym or start on a regular work-out plan, a regular walking exercise is the way to go. Start at a manageable rate. A 10 to 15 minute walk is a good way to start. 

You may read another blog post to learn about the tips of walking for weight loss.

Always remember women's fitness is the key to your beauty!

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Exercise & Fitness

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