Why Do I Need To Strength Train?
Over the last 20 years, women have steadily infiltrated the weight room, and with good reason. Studies show that strength training gives your muscles shape and tone while increasing bone density, helping prevent and, in some cases, even reversing osteoporosis! Regular weight training also elevates metabolism, lowers blood pressure, increases circulation, strengthens connective tissues, and encourages fat loss.
So if it's such a great idea, why did it take women so long to get with the program? A lot of it has to do with the myth that lifting weights will make you "look like a man" -- unfeminine, thick, and bulky. But that couldn't be further from the truth. Women simply don't have enough testosterone to create that hefty bodybuilding look naturally. We do, however, have just enough to create that "tone" that everyone wants.
But know this: tone is a fluffy word for muscle. Scary? Not really. Think about it: You can't tone or shape fat. It just sits there, looking...fat! You can, however, tone and shape muscle through resistance training, and Project: YOU will give you that sleek, lean shape you desire by combining strength training with proper diet and regular cardiovascular activity.
If you're just starting out, follow these rules for a safe and effective weight-training program:
1. Use the "Goldilocks 15-rep test" to determine your weight increments:
· Was it too easy? Try again with the next weight up.
· Was it too hard? Try the set just below it.
· Was it just right? Bingo--you've found your level.
Of course, nothing is ever this cut and dry, and you may have to have to drop to a lesser weight during a move because you are fatiguing quickly. This is fine. Just pick up a more comfortable weight and continue.
2. Not sure what to do? Try one of my strength training DVDs: Lift Weights to Lose Weight or Lift Weights to Lose Weight 2.
3. If you're excessively sore, take a day off from resistance work. Pushing yourself to train on those days is counterproductive, and will only make you more susceptible to injury. Opt instead for a regenerative yoga session to loosen up and quiet your mind and body, or get some fresh air and take a rejuvenating walk outdoors. Getting the blood flowing always helps.
4. Make sure you listen to your body. If you find any moves in my workouts to be too challenging, just follow the modifiers and listen for cues on how to alter certain moves that may pose problems for you. If you have any questions or need some support, jump on my Community Message Board and chat with me or others who are ready to help lend an ear. Remember, improving your fitness level is a process that involves taking baby steps. As you make improvements in strength and stamina, try increasing the weight you're using and/or incorporate some more advanced moves into your regular routine.
Myth Buster!
Myth: By working out, you can turn fat into muscle.
Fact: Muscle tissue and body fat are two completely different things, and one can no more become the other than a pigeon can become a pickle. People probably began to think along these lines when they started to lift weights and began to lose more fat, and the fat was seemingly transfigured into muscle mass. And while it's true that more fat is burned by the body if you have a greater amount of lean muscle mass, it is never "changed into" muscle. Conversely, if you stop exercising or doing resistance training, you'll probably gain back some of the body fat you lost, which will cover your new muscle tone so you may appear "fatter." Visually, it might appear that fat and muscle are swapping seats, but they can't.
Try one of Kathy's cardio DVDs.
