There isn’t a best way to lose body fat besides a calorie deficit but there are certain workouts that can improve your quality of life, now and definitely in the future. Unfortunately there is a stigma attached to lifting weights especially for women but I’m here to hopefully change your mind.
Firstly let me tell you why it’s so important to lift weights at the gym. Lets start with getting old. Getting old is hard and is a lot harder if you’re weak, weak muscles, weak bones, weak tendons & weak ligaments. Not only do these make moving or lifting things extremely difficult you are highly susceptible to injury and that’s no good for living a long and healthy life. Lifting weights will increase tendon & ligaments strength and support your skeletal structure like they are supposed to do. It also improves your bone density and will make it very hard to break any bones from unexpected falls you may have when you are older and lastly we will have nice strong muscles that will keep you doing the things you love for longer and keep living your best life.
YOUR BACK IS HURTING BECAUSE YOU DON’T MOVE ENOUGH & IT IS WEAK!
YOU HAVE BAD KNEES BECAUSE YOUR GLUTES, QUADS & HAMSTRINGS ARE WEAK!
START LIFTING WEIGHTS NOW….
Now let me tell you how you build muscle and get ‘bulky’…. Yes you have to lift weights and a lots of them about 5 times a week to be exact. On top of that you need to eat a stupid amount of Calories and Protein for 5 to 10 years depending on your goal and how strict you are with your training and nutrition. Is this your training plan? Then yes you might get ‘bulky’. Size doesn’t come from exercise it is purely nutritional and the amount of calories you eat. YOU CAN NOT GROW MUSCLE IN A CALORIE DEFICIT. The purpose of use lifting weights and eating a high protein diet in a deficit is so we retain as much muscle as possible while losing our body fat. FACT- Most women don’t eat enough calories & protein to lose body fat (never mind put weight on) while resistance training because they don’t eat enough to repair the damaged muscles from session to session leaving your body storing body fat for its life (because its made to do that, unfortunately)
Here is my tip for you…. Start lifting weights 2-4 times a week (if you’re doing other exercise during the week make sure you give your body at least 2 days rest). Keep it simple, pick 5 exercises and do 8-12 reps of each for 3 rounds. To keep things interesting and stop you getting bored you can change your exercises everyday while keeping the same movement patterns.
- Pull (Horizontal or Vertical)
- Push (Horizontal or Vertical)
Pick any exercise with these movement patterns & you will not only get a sweat on but your also become crazy strong too.
GOOD LUCK & LIFT WEIGHTS!
YOU’LL NEVER LOOK BACK.