Here it comes I thought to myself. ‘I can’t do THAT, I don’t want to have big muscles and look like a man!’ my friend proclaimed. She has been trying to lose weight for a few months and wanted a boost to her efforts and had asked me which exercises would help her.
My answer, well that was quite simply all she has to do is include some form of resistance exercises to her workout. Sadly, her response is very common from females when it comes to using weights. They are terrified they will suddenly look like Arnie or see an image of themselves as a female body builder. The truth is it is physiologically impossible for women to gain muscle in the same way as a man because women don’t naturally have enough testosterone (studies have shown that women have 15 to 20 times less testosterone than men).
Yes, there are female body builders but those ladies train up to 2 times a day and 7 days a week. Their diet is extremely prescriptive to building muscle and dropping nearly all of their body fat. In some cases they may even take artificial testosterone in order to build muscle.
So, why should you include resistance exercises in your workout?
You’ll Have Less Body Fat – By using resistance, you will elevate a hormone called Human Growth Hormone (HGH), which helps burn fat in the body. This hormone also helps build muscle and the more muscle mass someone you have the more energy you burn (mostly in the form of fat) even at rest. For every 1lb of muscle mass you have you burn an additional 50 calories per day.
You’ll Look Amazing – Using resistance exercises can give women amazing curves…in all the ‘right’ places. Once you have started to lose ‘fat’ you will be able to see the muscles underneath which will give you a great looking bum, stomach, legs and arms. Your posture will start to improve as a strong lower back and core will help you stand up tall and will help you develop better body awareness.
You Will Reduce Some Of The Effects of Aging – Building muscle mass helps strengthen connective tissues, which increases bone density. By strengthening these areas, you are reducing your risk of injury, and your chance of developing osteoporosis later in life. As you get older your muscles start to naturally ‘waste’ (known as Sarcopenia). By using weights you will be able to reduce the effects of aging on your muscles by keeping the fibres stimulated.
Remember Muscle Won’t Turn to Fat – Resistance training will not “turn fat into muscle,” nor will muscle that has been built turn into fat. Find out more here on this.
Hopefully, you can now see the benefits of including resistance exercises into your program in order to build up muscle mass. My friend (thankfully) saw the benefits and looks amazing as a result…..and no she doesn’t look a thing like Arnie!