5 Reasons Girls Should Weight Train!

Why should you add resistance training to your routine?

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If you've read my posts before, you'll know that I'm a firm believer in strength training for everyone – not just for body builders but for anyone that's interested in developing or maintaining a healthy body composition.

We had a great session in my studio a few days ago, I had my breakfast group dead lifting and squatting relatively (for them) heavy weights.

Now, before I hear your calls of 'lifting heavy weights makes women bulky', I'd like to remind you that female body builders have to train for hours most days to make significant muscle gains and obsess about their diets, eating huge amounts of calories to keep their increased muscle.

Other comments I've heard in the past have been 'it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat'

Let's get a few things straight. It's all rubbish and it helps fuel the myths that keep too many women from experiencing the profound benefits of strength training.

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So, girls when you sit down to list your fitness objectives, you may be surprised to learn that strength training will not only help you reach them, but may help you reach them faster than performing cardio exercise alone.

Yoga and the treadmill have their place, but they’re not enough on their own. Here are five reasons you should prioritise strength training in your fitness regime.

1- MORE EFFECTIVE FAT LOSS: Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance/strength training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body’s ability to burn fat during and most importantly, after exercise.
Studies show that compared to cardio you’ll burn NINE times more fat after weight training and continue burning fat for at least 36hrs after training!

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2- MORE MUSCLE, MORE CALORIE EXPENDITURE: As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple wink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking and walking burns fewer than squatting and lunging with added resistance.

The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.

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3- CURVES – AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY: As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.

If you’re losing both fat and muscle, you can lose those lovely, and they are lovely, curves as well. Strength training can help create and sustain them.

4- STRESS RELIEF: Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not.

In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.

5- QUALITY SLEEP: Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.

Here comes the science. If fat loss is your goal, a primary purpose of these training programs is to produce a large metabolic hormone response, notably growth hormone (GH). At night during deep slow wave sleep is your biggest opportunity for GH production.

If you’re not sleeping soundly, you won’t get the GH release and In addition, stress hormones such as cortisol will be elevated. The HPA axis that governs hormone levels will get agitated, adaptations will be compromised, and fat loss will stall.

THE BOTTOM LINE IS, GET LIFTING GIRLS.
I’m sure you all want to feel strong, determined, and confident in everything you do from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.

Resistance training can benefit you in all aspects of your life and make you feel stronger, healthier, and more confident. It’s a key component that guarantees results from our rest based, breakfast and evening training sessions.

If you’re local get in touch for a FREE Trial!
Otherwise, find a local gym, personal trainer or weight training group, you’ll see results fast!

Eat Clean. Train Hard. Feel Great
Jax

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4. Aerobics: Myths, Lies and Miconceptions

4. Aerobics: Myths,Lies and Misconceptions

By Mike Mentzer

Weight Training – Flexibility and Body Composition

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Those supervising Project Total Conditioning used four measures of flexibility in human performance: trunk flexion, trunk extension, shoulder flexion and shoulder extension. The training subjects achieved much greater improvement than the control group—an average of 11 percent vs .85 percent for the controls.

The public’s fear that weight-training exercise causes people to become muscle-bound—a condition of abnormally tight muscles that results in a profound loss of flexibility—is without foundation. With proper weight-training methods that emphasize working the muscles through a full range of motion, giving equal work to the agonist and antagonist muscles, trainees will maintain and in many cases improve flexibility.

Finally, with regard to body composition, the subjects performing 10 weight-resistance exercises three times a week for less than 30 minutes per session lost more bodyfat than the control group.

[sound familiar?]

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With Nautilus/Sports Medical Industries funding the entire project—with costs in excess of $1,000,000—doctors from the Cooper Aerobics Center were flown in to conduct the cardiovascular tests while doctors from West Point did the strength testing.

In the past, I’ve alleged that the field of exercise science is a sham, with some of the most celebrated studies never having taken place. Since Project Total Conditioning in 1975—after millions more dollars were spent to develop the most precise testing devices possible—more than 60 other research projects have been conducted, all of which proved essentially the same thing: the overwhelming superiority of brief, high-intensity resistance training for enhancing total fitness.
In addition, while most of the studies have been published in scientific journals, the results continue to be ignored, for the most part, by aerobics advocates because they contradict what they’ve been espousing for decades.

I believe these results were ignored because they don’t support sales of trainers, or rows and rows of Cardio machines, wall mounted TVs. Think about it, the fitness team in your gym would actually have to train you if they had no machines to put you on?

PLEASE follow this blog if you enjoy it’s content- you’ll never miss a post again Thanks Jax

3. Aerobics: Myths,Lies and Misconceptions

3. Aerobics: Myths,Lies and Misconceptions

By Mike Mentzer

If you seriously doubt that overtraining may have long-term medical implications, bear in mind that exercise is a form of stress. While most think of a suntan or muscles as merely cosmetic, that’s not why they exist. Suntans and larger muscles are defensive barriers the body erects to protect itself from future assaults from the same stressors, but they can be overwhelmed. Someone who repeatedly overexposed himself to intense August sunlight would soon die, as the sun’s rays would literally cook his skin and underlying tissues. By the same token, chronic overtraining could inordinately tax the overall physical system and result in a breakdown somewhere, such as the glandular system. Cooper (Dr Kenneth -Aerobics Inst.) has gone so far as to attribute the Hodgkin’s disease of hockey great Mario Lemieux and distance runner Marty Liquori to chronic overtraining.

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A widespread myth among fitness enthusiasts has it that one must train one way for increasing muscular size and strength and another way for improving cardiovascular condition: lift weights to build strength and jog to enhance aerobic condition. As Arthur Jones (Nautilus Strength) stated, “Half of that belief is true, since jogging will do nothing to build strength and size and will, in fact, if overdone, as it usually is, do quite a bit in the way of reducing both muscular strength and size. But it’s not true that proper strength-building exercises will do nothing for improving cardiovascular condition.” How did Jones arrive at that conclusion?

In 1975 Nautilus Sports/Medical Industries funded one of the most important studies in the history of exercise science. Project Total Conditioning was conducted at the United States Military Academy at West Point and was overseen by Colonel James Anderson. The purpose of the study was to pin down how to use Nautilus exercise equipment properly and identify the physiological consequences of a short-duration, high-intensity-training program. It asked such questions as
– How much skeletal-muscle strength can be achieved from brief, intense workouts? and
– How does strength training affect cardiovascular fitness, flexibility and overall body composition?

The subjects included 18 varsity football players who trained all of their major muscle groups with 10 different strength exercises three times a week for eight weeks. The workouts were brief but very intense, with each exercise performed for only one set to failure. An extensive battery of tests and measurements was administered to the subjects after two weeks of training and at the conclusion of the study. According to the study report, “The prestudy testing was not scheduled until after two weeks of workouts to minimize the influence of what is commonly referred to as the learning effect on individual performance.”

Results? After only six weeks of training, the 18 subjects had increased the amount of resistance they used in the 10 exercises by an average of 58.54 percent. What’s more, despite such a tremendous increase in their strength—and the associated increase in overall physiological stress they were exposed to—the duration of their training dropped by nine minutes.

As a measure of the functional application of intense, brief strength training, the exercising subjects and a control group—which didn’t train at all or did so on their own—were tested in three areas: a two-mile run, a 40-yard dash and a vertical jump. On the two-mile run the exercising subjects’ improvement was four to 32 times greater than the control group’s. On the 40-yard dash it was 4.57 times greater, and on the vertical jump it was close to two times greater.

What about cardiovascular improvement? While conventional strength-training practices preclude cardiovascular improvement, especially when trainees take long, arbitrary rest periods between sets—which keeps them from maintaining an elevated heart rate—at the end of the study the training subjects tested better than the control group in all 60 indices of training effects on cardiovascular function.

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So, don’t get on a Cardio machine to improve your Aerobic capacity and endurance- just rest less and move quicker when you weight train! You’ll save time, stimulate more muscle and get LEAN.

Please Follow this blog if you enjoy it.
Thanks. Jax

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Are You Skinny Fat?

This woman did not get her toned body spending hours on the cardio machines in her gym.
She transformed her body using resistance training methods – weight, bands, body weight.

So, what is skinny fat?
It’s when you diet and reach your goal weight- but you feel like you still need to lose more! You still feel pudgy and soft. You have wobbly bits and want to lose them.

So why are you still wobbly?
It’s because your diet has left you light on the scales, but heavy in terms of body fat! You’ve lost lean muscle and retained fat. More dieting wont help either.

So, how to get rid of the wobbles?
You need to add some serious weight to your workout. You won’t grow into Arnold S- we girls don’t have the hormones to build that kind of bulk.
But you will gain muscle tone, better shape and the BONUS- you will burn more calories- even
while you sleep- so you’ll be able to leave your diet, eat normally and stay in FAB shape.

So add some weight to your workout- there will be no more fast regain when you take a break either. Your training time will drop to less than 3 hours a week and you’ll get faster results than ever.

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Fat Burning Myth #2

this skinny model definitely avoided resistance training!!!

this skinny model definitely avoided resistance training!!!

#2. Fat Loss Myth

DO NOT Lift Weights 
What they say: You may get bulky, stronger, but won’t burn as many calories when compared to doing aerobic exercise. in a way that’s true – because you won’t burn as many calories while you move heavy things about – but what happens for the other 23 hours a day is more important.
What really happens: There is no better way to get stronger, LEANER, and more shapely than by lifting weights in combination with a healthy cardiovascular program.
Use It or Lose It
When you don’t use the muscle, you are in danger of losing the muscle, meaning if you avoid resistance training you will preserve your fat stores and use your muscles for fuel.
What does that do?
Your metabolism slows down as you lose muscle, leaving you burning calories at a snail’s pace instead of like an over excited 3 year old.
Here’s the deal: Strength training builds and maintains lean muscle mass on your body.
Lean muscle mass is your metabolism-boosting tissue!
In fact, if you have a low amount of lean mass and high fat mass, then chances are, your metabolism will be sluggish, and you will struggle to lose weight and or fat and will probably NEVER keep it off..
Include a little bit of strength training and you will find you have definition in places you didn’t even know existed, plus, you may find you’re hungrier during the day.
[You should be hungry at meal times – otherwise why are you eating? think about that one.   Most of us are never hungry – and eat for all kinds of other reasons  – like habit, tradition, sadness, celebration, anger, frustration the list goes on.]
Feeling hungry is a good sign that you have boosted your metabolism by increasing your lean muscle mass.  So start moving heavy things around, get out your resistance bands and make your muscle work hard.  Wake up starving in the morning!!
Eat Clean, Train Hard, Get Great Results
Jax x