MYTHS
- I will bulk up. Actually, women's testosterone levels are a fraction of what men's levels are and the only way a women would need to worry about bulking up is if she's taking any supplement testosterone.
- My chest will get bigger. False, your back will get bigger, but not your chest since breast are actually composed of fatty tissue its possibly your cup size will decrease a little after a bit of body fat-loss.
- I'll become stiff and musclebound. Flexibility will increase if the moves your preform are completed to full range of motion. If you are still worried about this, take a yoga class for additional flexibility support.
- I'll have to spend hours in the wight room with the guys. Full body weight routines can take as little as 40 minutes. If you are lifting for strength and lean muscle improvement, shoot for 3 sets of 10-15 reps each move.
FACTS
- Decreases risk of osteoporosis. Women tend to lose bone density, the older they get. Strength training paired with enough calcium intake is the best defense against osteoporosis.
- You will lose body fat. Studies show that in just two months, 2-3 days a week of weight training will result in about a 2 lb muscle increase and a 3.5 lb fat decrease.
- Increased metabolism. Muscle burns more calories than fat, so the more muscle the higher your Resting Metabolic Rate will be. Each muscle cell burns calories even while you sleep and revs up when you need energy for physical activity.
- Reduced risk of: Injury, pain, arthritis, heart disease, diabetes, depression.
Here is a full body strength training program, I suggest using 5-8lb weights to start with and complete 10-15 reps for a total of 3 sets.
Squats w/ weights at side
Biceps Curl
Reverse Lunges w/ weights at side
Overhead Press
Kettle Bell or Ball Swing
Triceps Kickback
Side Lunges w/ weights in front
Reverse Flyes
Donkey Kicks
Dumbbell Rows
Fire Hydrants
