Health Women: If you want to lose weight and get lean, swap cardio for weight lifting

04:53  13 september  2017
04:53  13 september  2017 Source:   9Coach

An Instagrammer's incredible transformation shows the different effects of weight lifting and running

  An Instagrammer's incredible transformation shows the different effects of weight lifting and running In a recent Instagram post, fitness Instagrammer Rebecca Catherine Smith shared a side-by-side photo of her body before and after changing her workout routine.Weightlifting is no longer considered "just for the boys." Celebrities and average people alike are embracing this classic strength-building workout-type. Case in point: Rebecca Catherine Smith. The Instagrammer recently shared a transformation photo documenting her experience with lifting weights. In the post, Smith discussed her switch from a cardio-based exercise program to weightlifting and the effects it had on her body.

“ Cardio alone will not build lean muscle mass — that’s where weightlifting is the hero,” she adds. RELATED: Why women should lift heavier weights . The very best part is you don’t have to go it alone. Our resident coach suggests finding a group fitness class with weight resistance training .

Cardio burns more fat than weight lifting (Star Tribune). Aerobic Exercise Trumps Resistance Training for Weight and Fat Loss (Science Daily). If on the other hand, you ’re trying to lose weight , you want to do as many multi-joint, free- weight movements as possible.

  Women: If you want to lose weight and get lean, swap cardio for weight lifting © Provided by Nine Digital Pty LtdWho knows where it came from, but there’s a massive misconception among us ladies that if you lift weights, you’ll get big and bulky.

Fact is, resistance training is one of the better thing women can do to get leaner, more toned and (no surprise) a whole lot stronger. If you don’t have weights in your training regime you should, and here’s why.

“If you are time poor then a combination of weightlifting and cardio will give you the best results in a short period of time,” says CrossFit coach and functional movement therapist Georgia Hardy-Hesson.

“Cardio alone will not build lean muscle mass — that’s where weightlifting is the hero,” she adds. “Increased muscle mass boosts your base metabolic rate, which then allows your body to burn calories faster.”

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Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. Women will not get big and bulky from lifting weights , but instead lose fat and gain lean , toned muscles. Women should lift weights just like men.

If you are desperate to lose weight and get lean , then this is a MUST READ blog post because it reveals real world fat loss advice for both men and women on how to lose weight and more importantly - How To Keep The Weight Off After You Lose It.

Not sold yet? Luckily the long list of benefits don’t end there. It’s proven weightlifting can give you more energy, better sleep and aid weight loss. (Yes, you heard correctly!) Weight training is actually proven to help you trim down!

  Women: If you want to lose weight and get lean, swap cardio for weight lifting © Provided by Nine Digital Pty Ltd If weightlifting's got the aesthetics sorted — count us in! But is it really helping what’s on the inside? What about our muscles, joints and overall inner health?

Lifting weights with proper form can naturally increase your flexibility. When paired regularly with aerobic exercise, it’ll also significantly decrease the risk of cardiovascular disease, not to mention the benefits it has for your bone health in improving your bone density.

The very best part is you don’t have to go it alone. Our resident coach suggests finding a group fitness class with weight resistance training. It’ll provide the perfect place to start in a supportive, fun environment. If the team vibes aren’t for you, there are things you can slip into your existing training, or even try out at home.

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If you want to lose weight and get lean fast, you must create a large enough calorie deficit that is sustainable, that allows you to lose only loe not musclekeeps your metabolism humming, and energy levels high so that you can burn fat fast.

really want to lose weight at the same time i want to get toned.. weight loss being a priority..im naturally quite bulky so i dont think i will ever get the lean look..would you recommend that i do weights before and maybe a 30 min cardio session..i have heard a lot of people go on about how if u weight .

You’ll get the most bang for your buck with compound exercises – where you’re using multiple muscle groups at the same time.

“Nail the basics first, this means learning how to move your own body weight with good form before adding load,” Hardy-Hesson adds.

So, what are the trainer’s tips? Combine squats, push-ups, lunges, pullups (even with a resistance band to start with) dips and single leg deadlifts for a great all over workout.

“From there, intensity can be added for greater results by adding load,” Hardy-Hesson says. Think barbell back squats , bench press, or weighted pull ups.

If you’re already into all that and are living out all the benefits, you know there’s no limit to weight training. When the squats get too easy (never!) you up the repetitions or the weight. You’ll only need to spend five minutes trawling Instagram to see the great lengths amazing female athletes are going to. And take it from someone just starting out, the journey is infectious.


We need to acknowledge what happened to Lily Collins after she lost weight to play a character with anorexia. .
The Netflix film To The Bone has generated heated and important conversations about the portrayal of eating disorders in popular culture, ever since <g class="gr_ gr_8 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del" data-gr-id="8" id="8">it’s</g> release earlier this month.&nbsp;The Netflix film To The Bone has generated heated and important conversations about the portrayal of eating disorders in popular culture, ever since it’s release earlier this month.

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