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MUSCLE BUILDING/DEVELOPMENT:ALL YOU NEED TO KNOW

 

 

We have many times emphasized the fact that strength training is not an option.
It is a true necessity for the general population, regardless of sex and age.

 

I would say that strength training - and preferably free weight training-is imperative for all women.
It is widely accepted that weight training is one of the most effective and all natural andidotes against osteoporosis.

 

Weight training can be used in both a preventive and curative way.

 

It is totally indispensable for all women-and especially for those approaching menopause- to get involved in a program of weight training.

 

It will help counteract the consequences of the often abrupt reduction of their estrogens.

 

Estrogens are those hormones that help keep under control the phenomenon of osteoporosis.

 

Additionally weight training will help women:

 

-increase their strength and thence their independence and the ease of performing the everyday duties and chores

 

-improve their feeling of balance, preventing thus from falls and possible fractures that might worsen dramatically their life quality

 

-develop strong muscles that can work protectively against fractures.

 

In a few words weight training helps women to considerably improve the quality of their lives and especially as they mature.

 

Now, I know very well that the spirit of our times is that of instant gratification!

 

 

So, for all of you that embrace this spirit- I personally don't- I have some good news:

 

 

-the sexiest element of your body is those muscles lurking directly under your subcutaneous fat and trying to grab the chance and jump onto your life stage where they can play a protagonistic role.

 

-your body composition will improve remarkably(meaning that your body fat percentage is certain to drop considerably)

 

-your self-confidence will soar as well as your sense of well-being

 

-you are going to have a better mood every and each day

 

-and -last but not least- you are going to have your increased metabolism as a valued and perpetual ally in your efforts to remain fit ,slim and sexy.

 

 

 

Myths- truths-tips related to weight training

 

 

 

1. If you are afraid of bulking up,your fears are totally unjustified.

 

Your hormonal profile is vastly different from that of the men.

 

Even if you desperately seek bulking you won't achieve it if you are going the natural way.

 

Don't take as a reference point the women-freaks of the relevant magazines as they are mindlessly using big quantities of anabolic steroids.

 

Strength training will give you-in combination with the improvement of your body composition profile-the sexy,defined look that all the experienced and knowledgeable male population deeply appreciates.

 

Strength training will save you from the unsightly sagging effect characterizing many critical parts of your body,an effect that aggravates as you grow up.It will help tone up your underlying muscles.

 

Greek women are very beautiful but very lazy too.They don't like to train and when they do they are not working seriously enough. Over the age of 18 ,even the slimmest of them have very high body fat percentages.Thus the sensuality they emit is stagy,fragile and vulnerable.

 

 

2. Strength/weight will not subtract from your femininity.Rather the opposite!

 

 

3. Strength development is not a subject pertaining only to males. Increased strength helps women be more independent and accomplish more easily many of the everyday tasks and choirs.

 

 

4. Weight training is excellent but it needs to be combined with an aerobic activity.This way you will reap the maximum benefits from your training regime.

 

This combination will help you keep your valuable muscle mass while simultaneously shedding fat.

 

 

If you incorporate both training modes in the same workout-which is perfectly advisable-take care to perform your weight training first.

 

The reasons:

 

 

-you will have the stamina to execute your program in the right way and better benefit from this

 

 

-you will deplete your glycogen stores and thus burn more fat during the aerobic part.

 

 

You will achieve maximum fat loss and muscle building results if you combine HIIT with circuit weight training.

 

In front of the hypothetical dilemma to choose only one way of training I would definitely opt for weight/strength training. And this I would do because there are numerous ways to incorporate aerobic characteristics in a weight training workout.

 

 

5. The biggest mistake women do with weight training

 

Women do not tax their muscles properly.They generally use very light weights, incapable of eliciting a decent response and some satisfactory results.

 

Muscles need an adequate stimulant if a distinct difference is desired.

 

My view is that women fall victims to some deeply rooted stereotypes.According these,women -being delicate creatures-are not compatible with heavy weights.

 

This I believe is very far from the truth!Women have excellent potential as far as it regards weightlifting.

 

Despite this, the typical case is that of women performing endless repetitions with 2-3kg dumbbells.

 

This is a pure loss of precious time!

 

Do they seek muscle definition?

 

This is not the right way!To have some valuable insight into muscle definition I would urge you to read my article :

 

"Muscle definition:the absolute article"

 

Are they afraid of bulking up?

 

This is a competely groundless fear since the hormonal profile of women-much different from that of men- will not favor bulking up for all natural female athletes.Full stop!

 

6. Therefore ,women should adopt the concept of progressive overload.Ounce by ounce!
And what is the limit?
You will never know until you reach it!

 

 

7.Your most efficient way to success:

 

-3 workouts per week
-only total body workouts
-only compound/multi-joint movements
-high intensity with minimal breaks
-duration: 20'-30'

 

8. There is no upper age limit!

 

Most elderly women would reap tremendous benefits from weight training.
Get free from this kind of prejudices!
Having said that,I feel obliged to admit that elderly women dealing with weight training in Greece are in serious danger to be confined in the cuckoo's nest!!

 

9. And one promise - or admonition if you want to take it like that :

 

Weight training can make you fall in love with your mirror!

 

10. There is no possibility -as with all other forms of training-for local weight/ fat loss.
Nevertheless,weight training will always be a powerfl ally in your perpetual fight against fat.

 

11. Definetely you do not have to frequent the gyms to have some positive results.You can absolutely achieve them in the comfort of your home.The necessary equipment is minimal!

 

12.In the beginning you might find serious weight training as demanding and painful. However as the time passes and you reap the full benefits of your efforts you will thank yourself for your persistence and commitment!

 

13. (Skip it if you are superstitious!)

 

As you indulge in weight training you might notice to your dismay that the scale pointer is moving upwards.
This is both logical and expected since you build muscle and muscle is much heavier than fat.
It is high time to recycle your scale and trust your mirror or your beloved pair of jeans.

 

 

Chris Strogilis

 

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com

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