WOMEN - Build Muscle, Burn Fat and Lose Inches

Women love to lift light pink weights to prevent bulking . As a coach , I personally savor the moment a client comes to me and says he does not like heavy lifting, and you do not want to be " big" or " because his legs are large very quickly with weights " or some precautions similar . These comments from women excite me because it means I have a chance to change their views and show their amazing results with difficult weight - heavy lead that never dreamed of : inches lost , improved energy, better sleep quality, increased libido , dissipation of stress, improved self-esteem and sense of empowerment. I usually start by saying that I guarantee no difficult heavyweights will not see a single change in your physical , period. They can literally make hundreds and hundreds of repetitions with low weight and end up with no curve , no definition , no cuts, no inches lost to show it .

The problem with light weights

Overall , 90% of sports fans female form without knowing the resistance to doing things like running on the treadmill , zoning classes " tone " elliptical or taking a feed pump 60 minutes. Basically, in my opinion , lifting light weights for representatives in the end is the same as running , ie , the application of a light stimulus for longer ( resistance training) . Interestingly , 90% of sports fans are eager women fat loss , however , is training for endurance, in other words , who do long workouts , resistance to decrease the average light in order to be able to maintain a constant effort for the duration of the training session . If it is not fat loss we want , why we do not train for it?

During toning hours - time require the participant complete hundreds of representatives in order to increase the weight lifted while performing the same exercises . Although progressive increases in weight are a great way to increase the intensity , the amount of weight that can really add up when you are supposed to complete 100 reps with it ? In addition, he is always doing the same exercises , class after class , we know our bodies adapt and respond more to less ( ie burn less calories, less build muscle, less release amounts of hormones to burn fat ) in time .

Moreover, besides being a ridiculously inefficient use of time , for lifting with a quite complete sets of 30 , 40 or even 50 weight repetitions light causes very different hormonal response of more intense formation heavier . Physiological level , complete hundreds of reps with pink dumbbells essentially does the same as running in terms of hormonal response. Increases the stress hormone cortisol and adrenaline, but without the further release of fat burning hormones such as growth hormone, testosterone and lactic itself, which acts as a chemical messenger in the acid fat burning process . The resulting low intensity hormonal soup promotes muscle breakdown and fat storage perhaps in the middle ( cortisol is the hormone known as " belly fat" ) . Doing this kind of training day after day promotes stripping of muscle, not building . The stimulus used is sufficient to promote growth and development. The only way to increase the burning of fat while building muscle is to lift heavy weights , preferably quickly and do more in less time.

Why heavy lifting

Contrary to what many coaches can say the grouping occurs, but it is not what you think it is. It occurs when the muscle is built in layers of fat , without paying attention to fat burning . Therefore, you appear larger . Now we know we have to lift heavy weights to stimulate a change in the body, but we also need to burn fat while you lose inches and gain more definition . Most educated personal trainers know that to increase fat burning during and after training , you must break your anaerobic threshold. In other words, when you get up , you get out of breath , you need to burn in your muscles ( signal accumulation of lactic acid) and you have to lift the weight heavy enough to reach the point of the mechanics of muscle function . Do not fear the consolidation when fat burning is maximized.

Lifting heavy weights to the point of muscle failure , in general, increases the release of testosterone, which when increased naturally through weight training increases fat burning in women (one of the reasons why men are thinner than women) . Lifting heavy enough to generate a strong burning sensation in the muscles increases the release of human growth hormone , which also helps to burn fat and has properties anti - aging benefits a nice woman .

Finally , adding muscle mass will improve your fat burning potential when not working . A pound of muscle burns 15-30 calories per day at rest, while a pound of fat burns calories 2-5, it is obvious that the composition is more desirable. More muscle makes us more metabolically active . Also, a pound of fat takes up more physical space than a pound of muscle. Therefore, burning fat and increasing lean muscle mass will not create the mass, but rather create an inch strip, tight body , lean defined , not to mention your clothes fall on you .

Jill Coleman:
Fitness
Fitness Model , Writer and Personal Training and Nutrition Consultant