Lifting Weights to Lose Weight

Most women gym-goers spend most of their time doing cardio exercises.  Cardio exercises are usually held in groups doing aerobics, taebo, hi-low, bench, hip hop dance and zumba routines.  Others join spinning classes, yoga, and pilates sessions.

My take:  It is not true that you will look less feminine because of the muscle bulk brought by lifting weights.  It takes a lot of work for women (compared to men) to build muscle mass because our bodies are engineered to host more fat than men (in preparation to child bearing).  Lifting weights twice or thrice a week on a regular basis will give you muscle mass, cuts and tone but not the build you are afraid of, the kind that are entered in to fitness competitions.

It is easy to understand why women favor this type of exercise routines.  They are simply fun, easy to learn and leave you sweaty as most of us equate sweat as having burned lots of calories.  (This is not necessarily true, though.  More on that later.)  Plus, the group energy easily entices you to pump up more adrenalin and move more as you execute the movements as a group.

There is practically nothing wrong about doing cardio exercises day in and day out.  This type of exercise strengthens your heart, burn calories and gives you a natural high, thanks to the endorphins released during exercises.  Thus, cardio exercise is very much part of any weight loss program and so is weight lifting or strength training.

This part of the gym, where the weights are, is scarcely filled with women.  Surprisingly, there are elderly women who often accompany me when I fill my weight-lifting quota.  I observed that the rest rarely or never set foot near the weights.

DJ does strength-training.

Lifting weights, compared to cardio routines, admittedly, can be pretty boring.  Most of the time, it is an individual workout involving cold dumbbells and exercise machines while you mentally count your repetitions and sets.  But I stay motivated because of its many benefits and continue to slave away with guys grunting, flexing and sweating along this side of the gym.

First of all, weight lifting burns calories just like any aerobics class.  With less rest periods in between repetitions and sets, your heart rate goes up as you lift, pull, and push weights.  The bonus part is that the burn lasts a full hour at most after the exercise session.

Second, weight lifting builds muscles.  You need muscles to improve your performance during cardio classes.  Muscles shape your body resulting to a better looking physique and better fitting clothes.  Muscles take less space that fat thus, you may weigh the same but with less fat.  A big bonus is that muscles burn calories even when at rest! 

Third, weight lifting strengthens bones and connective tissues.  This is important to fill up your bone bank.  Lifting weights encourages the utilization of calcium thus making the bones stronger and denser.  This can protect your body from injuries from your daily routine as we grow older.

Fourth, weight lifting enhances balance and stability.  Again, you need this to perform your daily routine involving work and leisure and/or other exercise routines.  Your poise and the way your carry will dramatically improve, too.

Hot Tip:  Work your way up to lifting heavier weights with less repetitions when you want to bulk up.  Lift lighter weights with more repetitions when you simply want to tone up your muscles.  Do not skip on the warm-up and cool-down sessions to lessen muscle pain.