Working Harder, Not Heavier

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There is nothing like going to the gym and hitting a goal that you have always been wanting to hit. This happens quite often with weight training. We always seem to be looking for the next personal record… the next heavy load. We want to lift heavy things so we keep pushing and pushing with heavier weight. If you have been lifting or weight training for sometime you may have noticed you have plateaued. Nothing can be more frustrating then getting stuck at the same weight and not seeing those gains you feel you have been working so hard to get.

But, have you really been working hard? Or just heavy?

What does that mean? Aren’t they the same thing? The answer is no.

There is a difference between putting in the effort to be better, and just putting on more weight to the bar. Next time you are thinking about sneaking on some extra weight because that is what is bound to get you to the next level, take a second and think again. And if you still aren’t sure what all this is about take a look at  this article from Barbell Shrugged that explains just what we mean by working harder, not heavier.

What do you think? Have you tried this approach? If so, did it work for you?

10 Reasons Women Should Lift Weights

Women should lift weights. There we said it. By ‘lifting weights’ we don’t mean those adorable little 3 pound dumb bells. I mean, your purse weighs more than that! No, by ‘lifting’ we are talking about building true strength, power, and fitness. Unfortunately, too many women still believe the myth that lifting weights or doing actual strength training (remember, those adorable 3 pounders don’t count!) will result in huge, bulky bodies. Not true! Lifting weights can help women get slim, toned, and looking amazing!  

Here are our top 10 reasons why women should lift weights:

1. You’ll Lose More Fat

Researchers from Penn State found that those who lift weights shed six more pounds of fat than those other dieters who only did aerobic exercise. Dieters and chronic cardio fanatics may lose weight, but research has shown that a quarter of weight-loss from non-lifters was muscle loss. Want to lose the right kind of weight? Lift.

2. Your metabolism will soar

Did you know that losing muscle mass can cause your metabolism to slow down? When women lift weights they build essential muscle mass that keeps their metabolism roaring. 

3. Hourglass Figure

When women lift weights they build muscle that brings out that awesome hourglass shape.  

4. Your Clothes Will Fit Better 

As we lose our muscle mass it’s usually replaced with fat, particularly around the midsection. But when women lift weights they are more easily able to keep a hip to waist ratio that not only makes your clothes fit better, but also has a correlation to better overall health. 

5. You’ll have stronger bones, and reduce your risk of osteoporosis

Lifting weights is especially important for women who tend to suffer from osteoporosis more as they age. 

6. You’ll reduce back pain

Weight lifting can strengthen key muscles in the whole body when done correctly (hint: forget the weight machines!). Back pain can be greatly reduced as you strengthen the core, back, legs, and improve your posture through quality weight training.

7. You’ll Burn More Calories

Did you know that weight lifting continues to burn calories even after your workout is done? That’s because after each strength workout, your muscles need energy to repair their fibers. 

8. Better Sleep

Strength training can improve sleep quality and aid in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

9. Overall Health

Research has shown that weight lifting can improve heart health, bone health, brain health, and improve overall mood and energy. 

10. A Long Life

University of South Carolina researchers found that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. 

 

So… women, it’s time to step up to that bar and get lifting!

 
Sources:
http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html
http://www.womenshealthmag.com/fitness/weight-exercises-women http://www.prevention.com/fitness/fitness-tips/9-reasons-women-should-lift-weights/1-your-metabolism-will-soar