Strength-training is a vital part of a successful workout plan. But, many women skip weights and only focus on cardiovascular exercises. Some women fear that weight training will cause them to bulk up. Actually, the opposite can be true. Weight training can help you slim down and tone your muscles.
Misconceptions
According to Fitness Magazine, some women think strength training is a waste of time because it doesn't burn as many calories as a cardiovascular workout. But, this is also not true. Muscle tissue burns more calories than fat, so strength-training combined with a cardiovascular exercise routine and a healthful diet is an effective way to lose weight.
Considerations
You need to lift enough weight to build strength. Lifting a weight 10 or 12 times should fatigue you, according to Fitness Magazine. You should lift weights three to four times a week for best results.
Effects
Lifting weights and building strength will keep your metabolism from slowing down, and when you lose fat, your body will look leaner, according to Fitness Magazine. You also will feel stronger while completing daily tasks. Most women increase their muscular strength 20 percent to 40 percent after a few months of strength training, according to the American Council on Exercise.
Alternatives
If you still do not want to lift weights for fear of bulking up, you can try Pilates on a Reformer machine, according to Helen Vanderburg, owner of Heavens Fitness Foundation Park Health Club in Calgary, Canada. You can also sculpt your lower body through cardio exercises such as running up a hill or cycling.
Expert Insight
Strength-training helps you lose weight quicker and helps you keep the weight off, according to Jeffrey Janot, assistant professor of exercise physiology at South Dakota State University. A pound of muscle burns an extra 35 to 50 calories a day, according to Wayne Westcott, weight training expert and researcher.
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