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Summer Weight Loss Challenge Day 14: Increase Your Lean Muscle

Posted by on Aug. 4, 2014 at 9:08 AM
  • 45 Replies

Welcome to day 14 of the Summer Weight Loss Challenge!

If you want to reduce body fat, increase lean muscle and burn calories more efficiently you need to strength train.
Weight lifting is the answer! I know, I know. You don't want to bulk up or be man-like in your appearance. Well no worries ladies, you won't and here is why:

  • The first reason weight lifting won't make you bulky is because you don't have the testosterone levels to pack on a lot of mass. Men have higher levels of testosterone than women. If you compare the levels of testosterone between a man and a woman, you will have a huge gap. 
  • The second reason you won't get bulky is because most women don't consume enough calories to create mass.
  • The third reason is that building significant amount of muscle mass requires generating a higher degree of force that most women typically will not do. For example: men will often continue to press harder even when they are at their max often to the point of injury. Women typically will 'listen' to their bodies and stop when they have reached their max.

Now that you know you won't get bulky by strength training, here is why you SHOULD strength train:

  • Higher Metabolic Rate: Working against a high degree of resistance, you create tiny muscular tears in your body. You will expend a larger number of calories after your workout to repair those tiny tears.  If you want to get a lean body and shed fat, a high metabolism will help you achieve that.
  • Controls Weight: As you gain muscle, your body begins to burn calories more efficiently.
  • Develops Strong Bones: By stressing your bones, strength training increases your bone density.
  • Boost Stamina: As you get stronger, you will not fatigue as easily.

You have 4 options with strength training that can be done at home or at the gym.

  • Weight Machines: Most gyms or fitness centers have these.
  • Free Weights: Barbells and dumbbells are the most common weight lifting tools
  • Resistance Tubing: Is lightweight tubing that provides resistance when stretched.
  • Body Weight: Exercises done with no equipment using only your own body weight as resistance.

You don't need to spend hours a day lifting weights to benefit from it. Strength training 3 times a week for 30 to 40 minutes is all that is needed for most women. Plus, results are quick! You will begin to notice improvements in your strength and stamina within a few weeks!

Do you weight lift?

How often do you strength train?

Do you use resistance tubing, free weights, machines or your own body weight?

Have you found strength training to be effective for you?

treadmillOne member who signs up for the Summer Weight Loss Challenge and replies to 25 of the daily posts will be chosen at random to WIN a CafeMom Gift Pack!

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by on Aug. 4, 2014 at 9:08 AM
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Replies (1-10):
by Member on Aug. 4, 2014 at 9:21 AM
I have weights and I use them occasionally. I have never gotten into strength training.
by on Aug. 4, 2014 at 9:22 AM

This is something I need to work on I think I am at a Plateau for my weight lost.

by on Aug. 4, 2014 at 9:41 AM

Strength training has never been my favorite thing to do, but I still use resistance bands and hand weights with my Wii Fit now and then. I also do yoga, we helps.

by on Aug. 4, 2014 at 9:57 AM
I love weight lifting. I have free weights that I use a few times a week. When I stick with it it is very effective.
by on Aug. 4, 2014 at 10:02 AM

Everything I do, is at Curves. I use all their machines. At home, I just walk and do Zumba.

by Member on Aug. 4, 2014 at 10:07 AM
I don't. I even bought some 5 pound weights I'm just not a fan of arm workouts. They hurt :(
by Bronze Member on Aug. 4, 2014 at 10:11 AM

I do weight lift some times. Streight training ican be very helpful

by Bronze Member on Aug. 4, 2014 at 10:15 AM
1 mom liked this

I think pilates is strength training, right? I don't use weights except for my own body (and picking up my almost 2 year old)

by Member on Aug. 4, 2014 at 10:24 AM

I don't, but I should.

by Bronze Member on Aug. 4, 2014 at 10:25 AM

I have exercise bands as well as a few light weights. I don't use them nearly as much as I should.

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