What Is An Average Rate Of Weight Gain In Women WOMEN – Build Muscle, Burn Fat and Lose Inches

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WOMEN – Build Muscle, Burn Fat and Lose Inches

Women like to lift light pink weights to prevent excess weight. As a trainer, I personally enjoy when a female client comes to me and says she doesn’t like lifting heavy because she doesn’t want to be “big” or because “her legs grow too fast with the weight.” “or similar precautions. These comments from women excite me because it means that I get the opportunity to change their perspective and show them amazing results with difficult and heavy challenges that are not their very dreams: lost inches, improved energy, better sleep quality, increased sex drive, stress relief, improved self-esteem and a sense of empowerment. I often start saying that I guarantee that without heavy weights they will not see a single change in their body, period. They can literally do hundreds and hundreds of reps with light weights. they end up with no curves, no definition, no cuts and no lost inches to show for it.

The problem with light weight

In fact, 90% of female exercisers don’t know that they are training for endurance by doing things like jogging on the treadmill, the circuit on the elliptical or doing a 60-minute Power Pump “toning” class. In general, in my opinion, lifting light weights for reps at the end is similar to jogging, that is, applying a light stimulus for a long time (endurance training). Interestingly, 90% of female athletes want to lose fat, but they train for endurance; in other words, they do long, slow workouts with light to moderate resistance so that they can maintain a constant power for the duration of the workout. If we want fat loss, why don’t we train ourselves for it?

The one-hour toning class requires participants to complete hundreds of reps, with the goal of increasing the weight, during the same exercise. While increasing the weight is a great way to increase intensity, how much weight can you add when you’re expected to complete 100 reps? Plus, you’re doing the same exercises over and over again, class after class, which we know our bodies are more focused on and less responsive (i.e. burn less calories, build less muscle, release more fat-burning hormones) when walking. the time.

In addition, in addition to using ridiculous and ineffective timing, starting with weights light enough to complete a set of 30, 40 or even 50 reps produces a different hormonal response than that of heavier and more intense training. On a physical level, completing hundreds of reps using pink dumbbells does the same thing as jogging in terms of hormones. It increases the stress hormones cortisol and epinephrine, but there is no complement to the release of fat-burning hormones such as growth hormone, testosterone and even lactic acid, which acts as a chemical messenger in the process of burning fat. The hormone soup produced by malnutrition promotes muscle breakdown and may even store fat in the middle (cortisol is known as the “belly fat” hormone). promotes muscle loss, not muscle building. The stimulation used is never enough to promote growth and development. The only way to increase fat burning while building muscle is to lift heavy weights, preferably fast and done on time. shorter.

Why do heavy lifting?

Contrary to what many trainers might say, overtraining does happen, but it’s not what you think. This happens when muscle is built under the fat layer, without regard to fat burning. So you appear bigger. Today we know that we have to lift heavy weights to make body changes, but we also need to burn fat at the same time to lose inches and get more definition. Most educated personal trainers know that to maximize fat burning during and after exercise, you must breach the anaerobic threshold. In other words, when you lift, you have to be out of breath, your muscles have to be on fire (indicating lactic acid build-up) and you have to lift heavy weights to reach mechanical muscle failure. Don’t be afraid to go big when it comes to increasing fat burning.

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

Finally, increasing lean muscle mass will improve your fat-burning power when you’re not working out. A pound of muscle burns 15-30 calories per day at rest, while a pound of fat burns 2-5 calories; there is no thought that composition is preferable. More muscle mass makes us more metabolically active. Also, a pound of fat takes up more physical space than a pound of muscle. Therefore, burning fat and growing lean muscle will NOT create bulk, but instead will remove inches to create a lean, tight, defined body, not to mention your clothes hanging off you.

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