Step Two: Weight Training

Have you ever noticed how men lose weight so much faster than women? It all seems so unfair. Unfortunately, it’s true. But, why? Men have different hormones, obviously. However, they also have more muscle mass, hence the faster weight loss.

So, what’s a woman to do? Weight training is the answer. Yes, weight training. It’s simple, easy and inexpensive. You can buy a set of free weights at a sporting goods store and use them at home. If you are a member of a gym, you can use their weight machines. Either way, weight training is essential to weight loss.

For many years, women were afraid of weight training. They assumed they would bulk up and look unfeminine. This is not true. Weight training tones and firms, strengthens and enhances a woman’s feminine curves. So, from an aesthetic point of view, weight training will make you look like more of a woman, not less.

But, how does it help with weight loss? As you build more lean muscle mass, you burn more calories more quickly. Isn’t that what we all want? In addition, as women build muscle mass and do resistance training, they also strengthen their bones, which is an essential as we age.

If you don’t like free weights, you can also get stretch bands. These offer a lot of resistance and come in different tensions. You can start with the least tension and work up. There are many varieties of exercises that you can do with either bands or free weights, or both. You won’t get bored, I promise.

The main thing about weight training is that you need to do the movements slowly and thoroughly. This means that each repetition should be of equal duration. If you are doing an arm curl, for example, you need to lift and lower at the same rate. Most personal trainers and physical therapists recommend doing 3 sets of repetitions, or reps. Each set is 10 reps. You should also rest a bit, move around, and relax between sets. However, the idea is to start slowly. If you can only do 3-5 reps, that’s great. When you feel your muscles tiring, don’t overstrain. Overstraining leads to injury, and injury leads to having to stop your training. Slow and steady wins the race!

When you’ve completed your reps for the day, try to eat something within 30 minutes. If you are pressed for time, just have a healthy snack. The sooner you eat, the sooner you will burn off those calories. The body is at its peak efficiency for burning off weight right after a session. Also, be sure to keep well hydrated.

When we weight train, we are actually breaking down muscle fibers. On our rest day, those fibers are building back up and strengthening. That is why you should never do the same weight exercises two days in a row. Some people like to do an upper body regimen one day and a lower body regimen the next day. You will find your own rhythm, but just be sure to give your muscles a rest.

As you get stronger and build muscle, you should notice a few things. You will stand up straighter, lift your legs higher as you walk, have more energy to do what you must do and what you like to do. Consistent weight training should be combined with some sort of aerobic activity such as walking, swimming, dancing, vacuuming, jogging, basketball, tennis or whatever you like and will do consistently.

Again, exercise must be a consistent part of your life. Once you start to see the benefits in terms of your health, strength and weight loss, you’ll become addicted. Don’t worry, being addicted to exercise and weight training is a very good thing.

If you’ve never used free weights before, go to your local sporting goods store and ask for help. You want a pair of weights that are heavy enough to cause resistance, but not so heavy that you will strain yourself. The same applies to bands. You do need resistance, but you don’t want to tear your muscles or overload them. There are many books on weight training, as well as tapes and advice online. If you have a friend or relative who weight trains, ask that person to help you. If you belong to a gym, ask someone who is doing slow, careful reps to show you how to do them or how to use the machines. If you can afford it, you can always hire a personal trainer for a few sessions. If you have any sort of physical challenges, please see your doctor first, and ask for a referral to a physical therapist who can guide you. Good luck.