Weight training for female fat reduction

In this blog I’d like to wipe out the common misconception among women that lifting weights will make them bulk up.

While it is true that resistance training will result in a small gain in lean muscle mass, it is healthy and beneficial for increasing the resting metabolic rate. The Resting Metabolic Rate (RMR) is responsible for approximately 60-75% of daily energy expenditure. This is energy used by the body to sustain bodily functions, such as nervous system activity, cellular respiration and cardiovascular function. So by increasing your RMR it will then help to burn more calories throughout the day which a high percentage will be from fat stores. This will bring you better results in fat reduction, body/muscle tone, overall strength and lasting results.

The belief that large increases in muscle mass will occur in females is false because testosterone levels in females are very low and testosterone is one of the major determining factors for producing protein to develop large muscles. Men have 10 to 30 times more testosterone than women which is why men can see significant increases in muscle size with a long term resistance programme where women don’t. If you go into any weights gym you will find most males want to improve muscle size but find it hard unless every factor is right, so it is going to be extremely difficult for women to build muscle with so little testosterone. If you’re thinking that women body builders manage it , then you need to appreciate the hours per day pushing weights, a perfected diet and more often than not performance enhancing testosterone boosters.

Here’s some research to back my claim:
Butts and Price (National Strength and Conditioning Association) investigated the effects of a 12 week single set resistance training program on the body composition of 92 untrained women aged 30 to 62 years.

Results:
The women on average lost 2.2% body fat, dropped 2 dress sizes and significantly improved their muscular strength in all the exercise. All this was achieved without modifying diet and simply performing a regular single set resistance training program of 12 exercises, three days a week for 12 weeks!

Not bad when you consider what was achieved with just 36 sessions of resistance training!!!

Here’s an example of a group of 12 exercises that you could perform to work the whole body and work towards the results above

1. High Pulls
2. Kettlebell Swings
3. Bent Over Rows
4. Deadlift
5. Power Lunges
6. Romanian Deadlift
7. Bench Press
8. Reverse Flyes
9. Dumbbell Flyes
10. Shoulder Press
11. Woodchop
12. Plank

Safety points
-Always perform a suitable warm up with dynamic stretches prior to commencing resistance training
-Ensure correct technique is used at all times. Do not compromise technique for heavier weights
-Start with a light weight and gradually increase throughout sessions
-Always ask for help if unsure about any of the exercises
-Perform a full cool down after each session with adequate static stretches for each body part

I hope you found my blog useful. Please feel free to post comments or questions

Thanks and happy training 😀

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