Monday, January 07, 2008

Why Women Should Lift Weights

January 07, 2008.

From a recent article posted in the San Jose Mercury News by Melinda Sacks...

I took the liberty of highlighting important benefits in each of the points. The benefits of weight training are numerous and this article does a good job of highlighting some of the more
important ones.

Even though this article is geared toward women, the same benefits listed apply to men. So you guys don't get off that easy.


Researchers say that most women who exercise still spend the majority of their time doing cardio, often ignoring the benefits of weight lifting. But unless a doctor advises otherwise, weight lifting can provide enormous advantages for most women, according to studies from such institutions as the Mayo Clinic, Harvard and Stanford universities. As with any new physical activity, check with your doctor if you have any health issues.

Here are the top 10 reasons sports medicine doctors and fitness experts agree weight lifting is good for you:

  1. By becoming physically stronger, you will make routine tasks easier and safer to perform, from carrying heavy groceries from the car to picking up the kids.

  2. Weight lifting will help you lose body fat and gain lean muscle. As this happens, your body mass decreases, your resting metabolism increases, and your clothes will fit looser. For every additional pound of muscle you gain, you will burn 30 to 50 more calories a day. Weight lifting is often touted as a proven way to keep weight off as women age.

  3. Women don't need to worry about bulking up as they get stronger. Unlike men, women do not have enough testosterone to build bulky muscles. Men have 10 to 30 times more of the hormone than women.

  4. The risk of osteoporosis goes down as you gain muscle strength. Weight training can increase spinal bone density significantly in just six months.

  5. Risk of injury decreases when you are stronger. You will be less prone to everything from back pain to arthritis to depression.

  6. It's good for your heart. Lower blood pressure, improved cardiovascular health and higher levels of "good cholesterol" have been found to be the side benefits of regular strength training, according to numerous studies.

  7. The risk for diabetes declines because weight training has been found to improve the way the body processes sugar.

  8. You can start weight training at any age. Research has shown that even women in their 80s can still build muscle strength.

  9. Weight lifting can improve mood and fight off anxiety and depression. One Harvard study found that after weight training for 10 weeks, those suffering from clinical symptoms of depression felt better than those who received only counseling.

  10. For women in middle age, strength training can help prevent the predictable metabolic sluggishness that often occurs. Many say it is not dieting, but weight lifting that is the true secret to keeping off middle-age pounds.

I will comment on one thing. In the opening paragraph, the author suggests that a majority of women spend their time doing cardio. I believe this is true. In my humble opinion, walking on a treadmill for 30- to 60-minutes is like Chinese water torture. You're better off cranking up the intensity and going for a shorter period of time.

And don't get me started on the benefits of slow-cardio and fat burning.

It simply isn't a good use of time in a world where we're all busy.

Off the soapbox...


On Friday I mentioned a new service debuting today. You can find more info on that and other services we offer guaranteed to help you achieve your weight loss goals.

  • Looking for a trainer? You found one here. But what if you don't live in or near Sugar Land. What if you are really serious about achieving your goals this year but are hesitant to just hire any old trainer? I don't blame you! What if you're nervous about joining a gym and just want to workout at home?

    The answer to all of those questions and more is my newest service, BSFC Remote. When you sign-up, I'll design a workout program specific to you. It will be based on your current abilities and the goals you want to achieve. It will include a daily schedule for weight training, cardio and stretching. Every activity I give you will have illustrations showing you the exact beginning and ending position. Additionally, each activity will have a text description "talking" you through performing it. These two things ensure you will perform the exercises safely and properly - leading you right down the path of success. It's a step-by-step guide to reaching your goals. As if that weren't enough, you'll have unlimited email support throughout your program. Have a question? No problem, shoot me an email and I'll get back to you.

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  • If you're like most Americans, you want to get in shape this year. I can't think of a better option than BSFC Remote (unless you want to train with me in person).

  • Don't forget, the day after tomorrow (Wednesday) is the free webinar on living, looking and feeling younger. I'll be covering all the keys you need to unlock a more youthful body. But, you can't get those keys without registering. Click here to learn how to live, look and feel younger.
  • Don't forget #2. Next Monday (January 14, 2008) is the first day of class for my 6-week Boot Camp. Imagine reaching all of your weight loss goals by the middle of February! You can do it with this Boot Camp. In six weeks you will do more for your health and body than you ever thought possible. You'll burn fat, get stronger and leaner, get rid of those aches and
    pains, have more energy, and more. Like I said last week, if you live within 10 minutes of the SW Freeway and Beltway 8, you are making a mistake by not signing up. There is an AM session and a PM session, so I've got your morning and afternoon workout covered. We start January 14 and spots are limited (and filling up fast) so if you're ready to change the way you feel and the way your body looks,
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That's all for today. Make it a great day. I'll see you soon. Until then, break a sweat today. It will do your body good.


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Links for you:
Live, Look and Feel Younger
6-week Boot Camp
BSFC Remote

1 comment:

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