‘’Can I workout at home?’’
‘’I just walk to lose weight’’
‘’I tried power yoga long back, it worked for sometime’’
‘’Joined a boot camp. Workout is good but weight is stuck’’
‘’I think I need to change my workout, my weight is stuck’’
Honestly, we cannot decide to do random exercises to lose weight. It needs to be planned according to the fitness components.
The most important exercise that most women miss out on is ‘’Weight training’’
‘’How about workout at home?’’
At the beginner level on can see some changes with home exercises as the strength is too poor in the initial stage. With time body’s strength increases exponentially.
Increasing intensity is vital to see the progress with weights. This limits the workouts at home. After some time, weight will not drop down at all
Women believe that the best exercise for women to lose weight quickly is only cardio/ walking; which is not the fact!
Go to any gym, you’ll find most of the women in cardio section and men in weight training section.
Most woman say NO to weight training.
Even if you see a woman doing weight training, she’ll pick up the lightest weight to train herself.
“Weight training will make me look like a man”
“I don’t want to look bulky”
“It’s not good for a woman to pick up dumbbells”
Absolute insensible and irrelevant facts which woman keeps in her head!
Poor professional guidance, unethical and unqualified nutritionists and trainers, even some doctors are majorly responsible for causing too much confusion in people’s mind.
Desperation and impatience to lose weight is another reason for bringing in the shortcuts to weight loss.
Guarantying unrealistic results not only plays with your health but also with the emotions of the people.
Let’s clear all the myths and understand why weight training the best exercise for women to lose weight, have healthy bones, skin glow and look lean:
Weight training for GPP (General Physical Preparedness)
Weight training is mimicry of the daily activity we perform.
Example, a dead lift, is exactly the mimicry of the bucket or the gas cylinder you pick up at home. If picking up gas cylinder cannot make you look like a man, then definitely barbell will not make you look like one.
Weight training is just a way to make you prepared to pick up heavy objects at home effortlessly in your daily routine, without getting injured. This is known as GPP.
Weight Training for Complete fat loss
Have you ever felt the pain in the body when you pick up something heavy?
This is due to the lactic acid accumulation in the muscles because of its breakdown. This pain takes 2 days to recover. Now for these next 2 days, body burns fat as a fuel to recover muscles.
Similarly weight training, burns more number of muscles leading to FAT LOSS. This state of fat loss for 48hours is known as EPOC (excess post exercise oxygen consumption).
It means, if you did lower body weight training today, you’ll burn fat for next 48 hours even when you are sitting in your office or home, or anywhere.
Weight training will raise you BMR (Basal metabolic rate) which will gradually reduces you body fat percentage.
With weight training, you will have MORE INCH LOSS THAN WEIGHT LOSS because fat is voluminous and lighter. So, don’t care about weight and celebrate when your clothes become lose because you burnt fat. Not muscles and water.
Weight Training for Muscle strength/ development
As a woman ages, there is a drop in the levels of strength. High intensity weight training makes the muscles stronger, enabling her to lift heavy weights in day to day life effortlessly.
Men and women have same number of muscles. The only difference between a male and a female are the reproductive systems and sex hormones.
Since the level of testosterone hormone is more in males, they can build up muscles to a greater level than women.
So all you women out there who feel they will start looking like a man then, say thanks to your hormone estrogen which will never make you look like them.
After doing weight training, you’ll look toned, delicate and beautiful.
If you want to reduce belly fat or any particular part of the body effectively, weight training would help as it burns fat for so long.
Weight Training to strengthen the knees and back bone
The common symptom every post menopause woman faces is the knee pain. With the increase in age, women lose their calcium from the bones.
During the phase of menopause, there is a sudden drop in the estrogen levels of a woman, which leads to a drastic depletion of calcium from the bones.
Including 1tb Calcium citrate empty stomach every morning and having omega 3- 1cap each after lunch and dinner, along with weight training, improves bone health tremendously.
Also, keep a check on vitamin D3 levels for better calcium absorption.
Buy best quality vitamin D3, calcium citrate and omega 3: SHOP
Weight training places a positive stress on the bones and the muscles, making it capable of absorbing calcium better.
Weight training for Anti- Ageing
Ageing process is nothing but losing muscle mass and increasing free- radicles in the body.
Weight training is the method of reverse ageing. With weight training body develops muscle mass which is going against the muscle loss ageing process.
With these exercises women looks younger than her age. Skin tightening is the best part about these exercises. Such result can never come with walking alone.
Have strong antioxidants- 1tb Glutathione with 1tb Vitamin C for workout. Start collagen (the best source of skin food- non veg) 2tbsp (10gms) every day empty stomach to see phenomenal changes within a month.
Buy best quality glutathione, vitamin C and collagen: SHOP
Take away guidelines:
Start strength training/ weight training at least 2-4 times/week.
You need not go to gym every day. Just see to it that you do 2-4 workouts of weight training in the gym every week.
Apart from weight training, take up 2 cardio activities in a week like walking/ dancing/ zumba/ jogging/ cycling/ swimming etc.
Always do stretching after workouts, whether weight training or cardio.
Let the trainer personally guide you the right techniques of training to avoid any type of injuries.
Eat good amount of proteins and fat, keep the carbohydrate low along with workouts.
Always supplement the essential nutrients.
10 exercises to lose weight for women are here:
- Dead lifts
- Step ups
- Bent over rows
- Lat pull down
- Good morning
- Leg curls
- Sumo dead lift
- Front squats
Sample workout Plan:
Day 1: Legs + Stretchings
Day 2: Upper body + Stretchings
Day 3: Cardio + Stretchings
Day 4: Legs + Stretchings
Day 5: Upper Body + Stretchings
Day 6: Cardio + Stretchings
See only a qualified sports nutritionist. Only she will know the right way to lose fat.
Personal Counselling: know more
Weight training, build up the muscles and depletes fat stores in our body. Muscle looks firm and tones, giving woman an attractive and a curvy look.
So all you woman out there, ‘WORKOUT LIKE A MAN, AND LOOK LIKE A GODDESS’
Hope you found my article useful. Do share it with your friends and relative. Also I would love to hear from you your struggles, your problems in terms of health. Do write in the comment section as the best discussions happen there.