Resistance Training

Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.

 

Just because you work out doesn't mean it's time to go get a pizza because you “just worked off the calories.” It's simple, if you have a high body fat percentage, you are eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.

 

 

Resistance training has some proven benefits:

  • Improved muscle strength and tone
  • Weight management
  • Prevention and control of health conditions such as diabetes, heart disease and arthritis
  • Pain management
  • Improved mobility and balance
  • Improved posture
  • Decreased risk of injury
  • Increased bone density and strength
  • Reduced body fat
  • Boosted metabolism
  • Improved sleep patterns
  • Increased self-esteem
  • Enhanced performance of everyday tasks

 

A Little Cardio Goes a Long Way

bodyfat, female athlete, bodybuilding, getting lean, cutting weightWomen today go way overboard with cardio. I have a simple explanation for what this does to your body. It is well known to those of us in the industry that excessive cardio (meaning more than 45 minutes steady state or 30 minutes of high intensity interval training) is too much for the average person.

 

After this amount of time, your body will start to become catabolic, which means it starts to eat muscle for fuel instead of food recently eaten and fat stores. All those ladies you see on the cardio equipment day after day, who always look the same, are actually eating up their muscle.

 

Do you realize what this means? They are lowering their metabolism because now they have less lean mass. Basically, if you would give them a body composition test, they would be fatter.

 

Becoming catabolic also happens when we don't eat enough. Starving yourself will only make you carry more fat. When you can't stand starving yourself anymore and go back to “normal” eating, don't expect a positive result. All the scam diets that tell you to drink nothing but shakes or eat only five hundred calories a day, they make you catabolic and set you up for failure. Don't be lazy. Take control of your body.

 

All of it comes back to being balanced and approaching your health and fitness from a variety of angles. While these guidelines are general, they work and they are a great place to start whether your goals are athletic or aesthetic. Cardio, strength, and nutrition are all important and all build upon each other. Focusing too much on any one aspect while leaving others at the wayside won’t have you be the best athlete you can be.

 

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Photos courtesy of Shutterstock.

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