Use Heavy Weights to Trim Down
I used to be a cardio junky. Step, spinning, Jane-Fonda-like aerobics, ANYTHING that got my heart rate up. I hated lifting weights. It was a waste of my time. Isn’t losing weight all about burning calories? I thought cardio was the yellow brick road to Thin City…
That was until I made a significant change in my workout routine. I went from 90% cardio to about a 50/50 mix. Three days a week I do nothing but weight-bearing exercises…no grape vines or Charleston kicks involve. And when I say weights, I mean WEIGHTS. Heavy enough that you can only do 10-12 reps.
Over time I noticed a huge difference. I was getting leaner, I had much better definition, and I lost those nagging extra pounds!
So, it wasn’t a surprise to me when NY Times published an article about the benefits of heavy weight training. I know there is a myth circulating that lifting heavy weights will bulk us girls up, but unless we start taking testosterone supplements, we will never look like this…
Back to the article…In a 2002 study scientists analyzed two groups of women given various resistance exercises: one group worked at 85% of their maximum ability for 8 reps and the other group at 45% of their maximum for 15 reps. The women lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.
Similar findings came out in a study last year. For six years 122 women were followed. Those women assigned to do resistance exercises three times a week — sets of 8 reps at 70 to 80 percent of their ability — lost the most weight and body fat. Another two-year study of women who did strength training with challenging weighs twice weekly had similar findings, with a notable reduction of “intra-abdominal” fat.
So, girls, start lifting those weights! Short time is just around the corner!