3rd part

 

Read 2nd part here:

 

 STRENGTH TRAINING AND WOMEN(2nd part)

 

 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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