Cardiovascular exercise is often associated with weight loss, but weight training is also an ideal tool for women trying to lose weight. Some women worry that they will build bulky muscle from weight lifting, but nothing could be further from the truth. Female body builders lift weight intensely for years and eat a carefully formulated diet to develop large muscles. Muscles are not something that pop out overnight, or accidentally.
Function
Weight training has three components that aid in weight loss. Weight training burns calories, like any other activity, although not as many calories as aerobic activities such as running or bike riding. Weight training builds lean muscle mass, which is smoother and smaller than fat, so that even if you don't lose as much weight as you would like, you will look better and fit into a smaller size. Weight training also boosts metabolism. Muscle requires more calories than fat to maintain, so increasing the amount of muscle you are carrying around increases the number of calories it takes to keep your body running around the clock.
Types
There are different types of weight training. You may choose to focus on one type of workout, or mix your plan up so that you do a variety of workouts throughout the week. Lift heavy weights for fewer repetitions, or a lighter weight for a greater number of repetitions. Regardless of the type of workout you prefer, concentrate on proper form to reduce your risk of injuries.
Effects
Women don't build muscle as quickly as men, but with a dedicated program you should see results within a few months. Smaller muscles such as the biceps and shoulders will show improvement first, while larger muscle groups, like the legs, will take longer to show noticeable improvement. Also, the more weight you have to lose, the longer it will take to see results, because the muscle is hidden under excess fat.
Benefits
Aside from aiding in weight loss, there are multiple reasons to add weight training to your exercise routine. Weight training reduces your risk of developing osteoporosis, improves sleep, strengthens bones, joints and ligaments in addition to muscles, and allows you to reverse the naturally occurring loss of muscle mass that is a result of aging. Lifting weights may also lower your blood pressure and cholesterol. Finally, older women will find that lifting weights improves their balance and functional strength, helping to reduce some of the unpleasant side effects of growing older.
Considerations
While gyms offer a wide selection of weight training equipment, including machines and free weights, you can also lift weights at home. Some women do not want to join a gym, either for financial reason, because of scheduling conflicts or simply because they prefer to work out at home. Investing in some dumbbells, a medicine ball, kettle bells or even using body weight exercise can all give you an effective weight training workout.
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