• 25Jul
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    Weight Lifting For Women

    Weight lifting used to be considered a men exercise. Women would strictly do cardio to avoid having any muscles. They would strictly do running, walking, or aerobics. Women wanted to be very thin. That is a thing of the past. Now women want to have muscles, lifting heavy weights, and be fit not skinny.

    Benefits to Lifting Weights

    Women, and me as well, lift weights for the muscle definition. One of the biggest benefit to lifting weights is it burns fat. This helps by increasing your metabolism thus burning more calories in a day. This will translate to the person being able to eat more food. Lifting weight will also give you results you can see. You will see the muscle showing. You will feel stronger and able to do more in your strength workouts like pushups or pull-ups. Weight training should be incorporated in every exercise plan for two to three days a week.

    Basics to Weightlifting

    In order to successfully gain muscle mass you must be able to increase the weight gradually. You may start with 10 pounds, then add weight to 15 pounds, and so on. Another foundation is when lifting, you must isolate the muscle to force it to change. The last tip is allow the muscle rest time. The general rule is 48-72 hours rest between working the same muscle group. If you do not rest the muscle group you will risk injury and over training.


    Over-training can be a real problem for many weight lifters. One of the most common reasons for overtraining is doing too much too soon. You must, allow your muscle time to rest. There are tell-tell signs of overtraining.

    These symptoms are:

    • Fatigue or insomnia
    • Injuries
    • Headaches
    • Lack of energy to complete workouts

    If you are not able to sleep, workout, or feel ill, you may be training too hard too soon. Try giving yourself a few days rest to see if your body recovers enough to be able to get back into working out daily again.

    Lifting weights is a fun sport but, should be done safely. Consult a book or a personal trainer that can show you the correct way to lift. They can should you routines that will target certain muscle groups and develop a work out plan for you. When lifting weights it is also important to eat enough calories and protein to feed the muscle growth. If you feed yourself well, eat enough calories and fats, you will see amazing results.