Lift Big-Girl Weights to Lose Fat and Gain Lean, Sculpted Muscle
Girls the only way you will get big and bulky is by lifting your fork to your mouth too many times.
Want to look sexy? Lift big-girl weights to improve your shape, curves, and firmness.
You do NOT have the testosterone to get big or bulky or gain muscle like a man: men have about 20% more than you do.
Do you think those guys are in the gym five days a week just to compare biceps with their workout buddies? Even with that extra testosterone they have worked hard and heavy to get sculpted muscles to look sexy. Yes, you men know it’s true.
Men and women need to train the same to get results.
Get rid of the baby weights
Sets of 15-20 are not optimal to add lean muscle mass. Pick a weight you can complete for at least 6 reps but not more than 12. You need sufficient stimulation to gain muscle, and nothing beats free-weight/compound exercises.
What exercises are the men or those sculpted women doing? Do those.
For example, here is one of best for women: the conventional deadlift. If you want an exercise that will firm up your entire lower body–hamstrings, glutes, quads, you name it–this is it. Think of the conventional deadlift as a variation of the squat, except that you use your back and shoulders for stabilization, too.
“One of the best exercises a woman can do for her lower body is the [conventional] deadlift,” agrees Lori Gross, LPTA, LATC, CSCS, vice president of Human Performance Specialists Inc. in Sunrise, Florida. “Deadlifts require several large muscle groups, including your back, to work in a coordinated fashion. This exercise helps you create not only a great physique but also a functional one, good for sports that require running and jumping, as well as everyday activities like lifting a heavy box off the ground or picking up a child.
Add this to the other things you will see the guys doing (and if they aren’t, you will see the stronger/leaner women doing them): squats, lunges, rows, pull-ups, lateral pull-downs, triceps dips, and myriad abdominal exercises. The strong women will be much more efficient at this last group, so keep an eye out.
Make Friends With Protein
Men and women have similar metabolisms except that women burn a greater ratio of fat to carbs than men. This is why women do well on lower carb diets and need to make friends with protein.
Adjust your total caloric intake. Women need fewer calories than men because men have more muscle mass and less fat (relative to total bodyweight) than women. Women need to examine the macronutrient balance. Ideal is about 40%-50% carbs, 30%-40% protein, and 20% good fats. Focus on including a bit of protein with every meal or snack.
Adequate protein intake is integral to create new muscle proteins, and may be more than you are used to eating. The good news is protein will make you full and satisfied. You need protein to sustain muscle, energy, and promote fat loss. Proteins and AA’s support immune system function; promote healthy connective tissue, hair, and nails; and support energy levels.
On average women need approximately 1 gram/protein per pound of body weight daily. Yes, the guys are doing this. Getting this from whole foods in ideal, but a nice protein powder can be an option when needed. Choose something you like the taste of—that will guarantee you will ingest what you need! (Note—always check with your physician before making dietary changes.)
EFA’s (essential fatty acids) help support the fat burning process and maintain a lean body. Eat good fats and look for good supplements if necessary (like BCAA’s).
Take Advantage of Insulin and Hormones
Insulin control is at the heart of the whole thing. This is a storage hormone. When it is secreted, fat burning is blunted. Control insulin by choosing low GI (gastrointestinal) carbs and increase fat loss. Keep stable blood sugar for energy and leaner muscle gains.
Weight lifting increases levels of testosterone in women, which helps to build muscle mass without the fear of “bulking up.” Your repetition range for these exercises could be between 3-5 (this is the next step from 6-12: increases strength).
Testosterone conveys powerful anti-aging effects. It turns fat into muscle, keeps skin supple, increases bone mineral density, puts women in a positive mood and boosts the ability to handle stress. Testosterone also supports cognitive functioning and keeps the liver and blood vessels clean.
Go get ‘em! You are shining stars so embrace your strength.