Knowledge is Power
Some women avoid lifting weights because they think they'll end up looking like a female version of The Rock.
They're wrong. "The vast majority of women do not have the genetic capability to develop large, bulky muscles," says Cedric Bryant, PhD, chief science officer for the American Council on Exercise, the organization that certifies personal trainers. To get that look, you need a guy's levels of testosterone, plus many, many, many hours a day spent pumping iron. The average woman simply does not naturally produce enough testosterone to bulk up from weights, Bryant says, and most women are lucky to squeeze in half an hour a day doing any exercise.
So think of "weight lifting" more as a great way to tone, tighten, and trim your body (and get those Jennifer Aniston arms or Heidi Klum legs). Your goal isn't necessarily weight loss—in fact, once you start, you may even notice that you've put on a few pounds, but don't panic. You're gaining muscle, which weighs more than the fat you're losing. But because muscle is more dense than fat, it takes up less space, helping you fit into your clothes better. And if you lift regularly, you'll eventually start dropping pounds. Plus, research at the University of Alabama at Birmingham found that women on a strength-training program for 25 weeks lost significant amounts of belly fat—the dangerous kind that increases your risk of heart disease and diabetes.
The Fix: You don't have to spend a lot of time pumping iron to reap the benefits—2 or 3 times a week on nonconsecutive days for about 30 minutes per session should do the trick. The American Council on Exercise says that light weights and multiple reps tend to help build endurance and muscle tone, while using heavier weights generally produces stronger muscles.
from Prevention.com - 14 Worst Health Mistakes List - Thanks, Prevention Magazine!
For good exercises to do go to Fit For Your Adventure 'Exercise Library page or Workoutz.com!
Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.