Women: Health benefits of lifting weights – Part 28

Long, lean, shapely, toned and sexy body. Do I have your attention? Yes, this is the kind of physique any woman would love to have. How to get it? Cardiovascular exercise and light weight training.

There are so many benefits to weight training that due to the myth of the “bulk”, many women just aren’t aware of. Fear not, my lady. You won’t get big but you’ll definitely feel the power. Benefits include increased HDL (good) cholesterol levels, increased libido, lower risk of adult onset diabetes, lower risk of osteoporosis, increased metabolism, lower blood pressure, improved posture, as well as just a great way to feel good about you!

Here’s where to begin:

1.Set your goals. Whether it be weight loss, toning or endurance, you must have a goal. Write it down somewhere so you can assess how you’re doing.

2.Measure. Your measurements will be a more accurate way to tell how you’re progressing than the scale. Muscle weighs more than fat so forget the scale or you might find yourself getting frustrated. You’ll find your clothes fit differently and people noticing a difference in how you carry yourself. Again, write it down so you can chart your progress.

3.Join a gym or purchase some free weights. It doesn’t have to get expensive. Even using the weight of your body is a good start. For example, push ups, squats and lunges are great and target more than one muscle group at a time. As far as the weights, go for light ones. Get a good set with 3, 5, and 10 lb. weights and do 3 sets of 20 repetitions. You’ll feel the burn by rep. 12 and you’ll get into fat burning mode and stay there!

4.Learn the proper form. Very important! There are many sites that have videos that demonstrate proper form and a good variety of exercises. Try www.exrx.net or join a bodybuilding forum and ask questions of the professionals. I feel that if you see someone with the body you want, ask them how they got it.

5.Get going. Whether you do a few push ups, some dips or a few squats, do something.

6.Don’t forget the cardio. It’s important to do some sort of cardiovascular exercise in addition to your weights. A good session of 20-30 minutes in between weight training days will do wonders.

7.Fuel the Fire. Eat clean. You know what that means, no junk. The best foods are things from the earth and lean cuts of meats for protein to build and repair muscle tissue.

8.Re-hydrate! Drink at least 2 – 8 oz. glasses of water before a weight training session and at least that amount during your session. Consume the balance of your 6-8 glasses of water throughout the rest of your day.

Any way you do it, just get moving! Fight the flab and stay in fat burning mode all the time with all that strong, sexy muscle. You go girl!