Women's Fitness Myths...Shattered!

Many women really want to get into shape but, unfortunately, they believe the several myths surrounding women's fitness -- especially when it comes weight lifting and strength training. This holds them back from getting the results they want. Here's a great article that dispels the most common women's fitness myths and shows you exactly how to train for the lean, fit look that you want...

(eFitness.com / PhysicallyElite.com) - Attention women: Do you avoid lifting weights because you think it will make you muscle-bound? Or do you only do a couple sets of 15 reps on exercise machines because you only want to "tone"? If so, this article will show you that those myths aren't true and explains why lifting weights using barbells and dumbbells is the best workout possible. As an added bonus, we also provide a complete workout to help begin building the body you desire.

Dispelling the Myths

Lifting Weights Makes You Muscle-Bound

While strength training helps everyone build muscle, women simply don't have enough testosterone, a key hormone for building muscle, to become muscle-bound and appear masculine.

The muscle you are able to build will only improve your appearance and femininity. All you need to confirm this is to take a look at a few of the celebrities known for regular strength training such as Alias' Jennifer Garner to see what results are possible and that strength training will not make you transform from a woman to a man.

If You Lift Weights, Do High Reps to "Tone" Your Muscles

Most strength training workouts for women prescribe 2-3 sets of 12 or more repetitions. While higher repetitions have their place, there is no reason for women not to train with moderate repetitions (5-8) for multiple sets too.

Performing many sets using high reps is effective for increasing muscular endurance and increasing blood flow to your muscles, not increasing strength levels and building muscle. Performing sets of 5-8 reps is especially beneficial when dieting, as it is the best rep range to use to ensure you hold onto the muscle you have. The more muscle you can hold onto when dieting increases the amount of fat you lose and keep off after you have achieved your weight loss goals. Doing sets of 12-15 reps has the opposite effect where you lose as much muscle as body fat.

Use Machines Instead of Dumbbells and Barbells

Women believe this myth because they feel using machines will prevent you from bulking up, a myth we have already dispelled. A workout consisting primarily of exercises using free weights (barbells and dumbbell) is the way to go.

Free weight training produces the most benefits in the shortest period of time. This type of training enables you to perform exercises that train many large muscle groups at once. This means you burn more calories for every set you perform.

Lose Weight First Before You Lift Weights

Last but not least is the myth that you should lose weight before you start lifting weights. This myth exists because women often become discouraged when they diet and lift weights since the weight loss that occurs isn't reflected on the scale. This is because the weight lost is body fat, not the muscle you need to stay healthy.

Lifting weights while dieting will help you keep the muscle you have ensuring the weight you lose is body fat. Studies confirm this showing that combining aerobic exercise, dieting, and strength training leads to greater losses of body fat and weight than when you only diet or diet and do aerobic exercise.

Below is a workout to get you started. Each workout includes exercises for the entire body, and uses sets of 8 reps to help you burn as many calories as possible at each workout while building or at a minimum holding onto your hard earned muscle when dieting. Combine this workout with 2-3 days of aerobic exercise and a proper diet and we guarantee the best results of your life.

Always use correct technique. If you need any of the exercises explained to you, consult with a qualified personal trainer.

Use a weight that you can perform for 2-3 more reps than what is prescribed. There is no need to use a weight that causes you to 'fail' at the end of each set. You should leave the gym feeling energized, not like you have to go home and go to bed after each workout.

Increase the weight used when you can go beyond the extra 2-3 repetitions. Only increase the weight if you can do so without sacrificing proper technique.

Start a new routine after doing this one for 4-6 weeks. This will help keep your progress on track and keep your workouts fun. Consult my workouts archive.

Lift weights before aerobics. If you want to do an aerobic workout on the same day you lift weights, that's fine. Just make sure to do it after you lift. This ensures you have ample energy to perform all of your exercises with correct form.

The exercises in the workout below are divided into groups (A1/A2, B1/B2, etc.). Each group is to be performed one after the other with about a minutes rest between sets for the total number of sets given. Once you have done all of the prescribed sets for each exercise in a group, move onto the next group of exercises after 1-2 minutes rest. Doing the workout this way burns more calories and gets more work done in less time. Also, is you are just getting into shape you may need more than a minutes rest between sets and groups of exercise. If this is the case, rest for as long as you need to be able to perform the exercises with proper form, decreasing the amount of rest as your conditioning improves until you reach 1 minute. Below is an example of how this workout is to be performed.

Monday

A1 Lunges
3 sets, 8 reps, 60 sec

A2 Dumbbell Bench Press
2 sets, 8 reps, 60 sec

B1 Leg Curl
3 sets, 8 reps, 60 sec

B2 Dumbbell Row
2 sets, 8 reps, 60 sec

C1 Swiss Ball Crunch
3 sets, 8 reps, 60 sec

Wednesday

A1 Seated Row
2 sets, 8 reps, 60 sec

A2 Stiff Leg Deadlift
3 sets, 8 reps, 60 sec

B1 Incline DB Flys
2 sets, 8 reps, 60 sec

B2 Dumbbell Squat
3 sets, 8 reps, 60 sec

C1 Back Extension
3 sets, 8 reps, 60 sec

Friday

A1 Dumbbell Shoulder Press
2 sets, 8 reps, 60 sec

A2 Step-Ups
3 sets, 8 reps, 60 sec

B1 Reverse Lateral
2 sets, 8 reps, 60 sec

B2 Calf Raise
3 sets, 8 reps, 60 sec

C1 Reverse Crunches
3 sets, 8 reps, 60 sec

Additional Tips

Make sure you get enough protein every day. Studies show that lifting weights increases your daily protein requirements to about .8 grams per pound of bodyweight. Increasing your protein intake will help you build muscle, get stronger, and lose more fat. Studies find dieters that ate more protein and fewer carbohydrates lose twice the amount of body fat and body weight as dieters who ate a high carbohydrate diet of equal calories.

A quick and easy way get the protein you need everyday is to supplement your diet with a high quality protein powder. For best results, use a whey-casein supplement. This blend is proven to be superior to whey protein alone for building muscle.

Once you have done this workout for approximately 4-6 weeks, switch to a new program.

Curt Pedersen has a degree in exercise science and has published exercise and nutrition articles in many leading publications. To read more articles by Curt, go to www.physicallyelite.com.

Learn more:

iVillage: Women's Fitness
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