Lift Like a Lady


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Lift Like a Lady

The importance of Strength Training.

By Karen Jashinskey

Lifting weights and strength training are often pigeonholed as “men’s” activities and many women incorrectly believe that building muscle will make them bulk up and appear manly. However, women should expand their workout routine to include not only cardio but strength training as well. It is important to remember that lifting weights will not result in a body of Arnold Schwarzenegger proportions. Women have far less testosterone than men do so it would take drastically heaver weights and a very high-calorie diet for bulking up to occur.

The Benefits:

Lifting weights burns fat more effectively than simply clocking in time on the elliptical or spin bike. Additionally, strength training increases your heart rate as well as your metabolism. This means that you can achieve your fitness goals faster than with cardio alone and burn more calories throughout the day after working out. The key to lifting weights for women is using lighter weights with more reps. This will make you toned and lean.

The Risks:

For those who strength train, and particularly those who are new to strength training, giving your body a rest and letting your muscles recover is essential. Failing to take a break and overworking muscles can result in an injury. You can promote muscle recovery by focusing on a different body part each day, rather than targeting all muscle groups daily.

It is important to receive the proper nutrients and embrace a balanced diet to coincide with your workout routine. When strength training, your body requires a combination of healthy carbohydrates and protein so that your body has the fuel that it needs. Keep in mind that muscle weighs more than fat and that the number on the scale does not by any means define you. Try measuring your body parts in order to track your progress and development rather than relying on the scale. When you make these changes to your workout routine you may be amazed by the results—so pick up that weight, start lifting, and train like the strong and empowered woman you are!

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Top 10 Songs to Strength Train To:

  1. Poker Face—Lady Gaga
  2. Gives you Hell—All American Rejects
  3. I Gotta Feeling—Black Eyed Peas
  4. Domino—Jessie J
  5. Brand New—Pharrel Williams and Justin Timberlake
  6. Bodysnatchers—Radiohead
  7. This Is Why We Fight—The Decemberists
  8. Let’s Get Loud—Jennifer Lopez
  9. Jump Around—House of Pain
  10. The Rising—Bruce Springsteen

Prom Arm Work out