Before you start a weight training regime, it would be great to understand the purposes and benefites of lifting weight. The benefits of weight training are,
- to increase muscle mass, hence revvs up metabolic rate since muscles use up more calories than fat
- to improve muscle strength and muscle tone
- to improve flexibility
- to correct muscle balance and body alignment, etc.
*with a carb-protein ratio 4:1 and calories content should subject to about 1/4 of the amount you burn from training - a milk drink or coffee or small pack of oatmeal cooked in skim milk would be good.
Women generally DO NOT bulk up from weight training becuase they do not have as much testoterone as men to build BIG muscles.
However, some women do get BIGGER arms or legs from a weight lifting program, why? Again, one of the purposes of lifting weight is to build muscles but in order to tone up, fat has to go in order to reveal muscle definition. In other words, to achieve the goal of toning up, your training program should break down into 2 parts - Fat Loss AND Tone Up. Then further break down the plan into 'how to achieve fat loss result' AND 'what to do to tone up'. For optimal fat loss result, it is often recommended to make a few modifications on eating habits and vary the exercise intensity and frequency. To tone up, keep challenging yourself with a different weight or higher reps every 2-3 weeks. It is also best to look into various aspects and to understand how the training program will help you achieve the desired results before you start.
Hope you enjoy the article.
Be Your Best,