Weight Lifting Exercises
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Weight Loss

Women have an aversion to doing weight lifting exercises! Yes they do!

I would estimate that 85-90% of the female clients that I have trained over the years have had some aversion to weight lifting exercises. They fear that they will start to look like the he-man/she-man female bodybuilders! Heaven Forbid!!!

Well, I’m happy to say that is NOT the case! In order to achieve those exaggerated results, you would have to:

  • be in the gym at least 4-5 hours per day, 6 days a week
  • eat an extremely clean diet
  • take some sort of metabolic enhancer - yes, steroids!

Women do not have the gene and hormone make-up to have such massive muscles without help! So take a deep breath, RELAX and keep reading.

Weight lifting exercises are essential for a toned body and aid in weight loss. Let me tell you how. See Week 3 of Weight Loss Solutions

Muscle burns 17x more calories at rest than fat! Read that again. Your metabolism (the speed at which you burn up calories) increases with the amount of lean muscle that you have on your body.

Cardiovascular activities that provide aerobic exercise such as walking, jogging and biking are great to burn fat, but these activities are limited in shaping the body.

Resistance training - or a weight lifting program - is the quickest and most effective way to sculpt the shape you are looking to have.

Weight Lifting Program

Muscular strength, or 'muscle fitness' is attained by working with weights that are heavy enough to challenge you to 'fatigue'. Muscle fatigue occurs when you have trouble lifting a weight repeatedly. Essentially the muscle is tired out. It is at this point that the muscle 'grows' or in other words, starts to become 'toned'.

A good weight lifting program should suggest that you do 3 sets of 12-15 repetitions of each exercise. This general formula will work with free weights or commercial weight training equipment... whatever you have access to. Start by choosing a weight that challenges you to finish the 3 sets.

Consult a personal trainer such as my assistant Olive ( left ) or better yet...

Click here to Contact Kathy.

Get a weight lifting program set up specifically for you.

I will assist you in setting up a specific plan and help you determine proper weights and technique.



General Weight Lifting Program Guidelines

Here is a general guide for the beginner/intermediate exerciser who wants to add weight lifting exercises into their weekly program.

  1. Lift weights every other day to give your body a chance to recover and 'repair' or build the muscle. Example : lift Monday, rest Tuesday, lift Wednesday, rest Thursday, etc.
  2. If you choose to split your program (work legs and lower body one day, then arms and upper body the next day) you can exercise on consecutive days. Example - Monday lower body, Tuesday upper body, Wednesday lower body, etc.
  3. Make sure you take 2 rest days per week.
  4. Choose exercises and weights that really challenge you to complete the 3 sets of 12-15 repetitions. If you are looking to 'build muscle', then opt for 3 sets of 8-12 repetitions with heavier weights.
  5. Warm up for 5-10 minutes prior to beginning your weight lifting program. You can do this by walking, jogging, cycling, etc. This will prepare your body for exercise by increasing blood flow to the muscles and lubricating your joints and tendons. It also prepares your brain for exercise!
  6. Do your cardio (elliptical, treadmill, cycling, etc) workout AFTER you finish your weight lifting exercises. The reason for this is that the body will have used up the stored glycogen in the muscles while performing the muscular strength exercises. This will burn fat for energy while you are doing cardio. Thus preventing you from joining the Obesity Statistics Fan Club!


These easy tips will give you a good guideline to get started on a weight lifting program.

See my Fitness Schedule and Fitness Workouts.

Check out the many fitness articles and books that are available, for more ideas on how to increase your muscular fitness.



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