Weight Lifting Is Not Just For Bodybuilders

Have you ever wondered why all that cardio isn't getting you as toned as you'd hoped? Hours on the treadmill just won't get you the toned look you're going for, even if you are losing tons of weight, because are in need of some weights! If you think cardio will get you ripped, that's probably because long-standing myths surrounding lifting weights have plagued this essential part of physical training for so many people and for so long. Especially women, who have fears of becoming manly, or who are just intimidated by this section of their local gym, are missing out on what could make or break personal goals.
  Skipping weights at the gym is like skipping out on your veggies at dinner! They are likely the best thing for you, full of great stuff, and will have more long-lasting effect on your body and health.

What is weight training, exactly?

Often called “weightlifting”, lifting weights is synonymous with weight training and resistance training, while weightlifting is a sport all on its own! Sports such as bodybuilding, power-lifting and Olympic weightlifting all use resistance (weight) as a training method, and as such fall under the wider umbrella of weightlifting exercises. Each of these disciplines uses a unique technique and method of training, leading to a specific goal. None of these exercises should be confused with resistance training for health.

The average Joe, however, may not easily see the difference between these sports and simple weight training for general fitness and overall improved health, or weight loss. What women need to know is that lifting weights does not lead to large, bulky muscles (yes, even if you think you do grow big muscles). Women are simply incapable of growing large muscles the way men do as a result of our hormonal balance; women don't have the testosterone levels required to grow quite that bulky, and will never get there unless they use steroids. Women who grow large muscles do so intentionally with unnatural supplements.

What you shouldn't do when you start lifting weights is walk in blindly, grab a big ol' barbell, and copy the beefy meat-head next to you. In fact, never copy others in the gym at all — how do you know how long they've been training, what their goals are, and how they compare to you? Start with what you know and use the guide below to help you set up your workout. You should also seek the help of a professional. If your gym has a personal trainer program, make full use of it to help you develop a weight training routine uniquely suited to your individual goals!
 

Seek Help and Information

So weightlifting need not be avoided at the gym. The help of an expert (a trainer) can make you feel more comfortable as you find your way around cable machines, dumbbells, barbells, benches and more. One you've learned how to set up your workouts according to your goals, and what exercises you can start with, you'll notice a huge difference in how you feel.

Weight training should be used by people who want to lose weight, gain muscle, tone muscle, burn fat, manage health conditions like diabetes and osteoporosis, and improve sport performance — even for long distance runners. Essentially, there is no one who should be leaving weight training out of their workout programs! If you do have a medical condition, just consult your doctor before working out.
 

Benefits you can expect from Lifting Weights

There are numerous benefits when it comes to weight training. Using the muscle to force against a resistance is simply getting our bodies to do what they were made to do. Humans evolved as a moving species, not to sit at desks for the better part of our days, or relax in front of the TV on a nightly basis. These long-lasting bouts of inactivity can and do take their tolls on the body. With just a few hours a week pumping against a resistance, all that negative damage done can be stopped and reversed with the right workout.
 

Improve tone and strength

Training with weights has been proven to decrease muscle tone and mass loss as a result of inactivity and aging. Use it or lose it really does apply here, muscles which are not used will waste away. The major problem with this is that muscles have the capacity to be huge calorie burners when they are at work and rest. The more toned and in shape muscles are, the more  energy they will burn, including residual fat from the body.

During resistance training, the body is burning several times the amount of energy it would be on a treadmill or elliptical by far. This makes for a more effective workout. It also means that you don't need hours and hours of cardio to burn fat; cut your workouts to one hour, three times per week. Split your time half and half, or about that, between the cardio and resistance training.

Improve Bone Density

Bone density studies have shown conclusive results for some time now that resistance training helps stop bone degeneration in people who are aging and those with bone density deficiencies. While many people who suffer from these risky health problems are afraid of hurting themselves by lifting weights, they just don't realize how simple and effective the solution is.
 

Help Kick Unhealthy Habits with Weight Training

Studies have also shown positive results when it comes to kicking a few bad habits with the help of weight training. Smokers in several studies have shown consistently better results when it comes to quitting and starting a resistance training program. Cravings become better controlled with the help of regular exercise with the combination of weight training and cardiovascular training.

What To Do in the Gym?

Don't be nervous! Step into the weight-training section of the gym like you know what you're doing. A good program doesn't have to be long or tough. A big mistake people make is thinking that they need to lift heavy weights. Weight-training does not put a minimum on how much weight you need to lift. Start small and work your way up once you're comfortable. Choose exercises that target all the major muscle groups and work from the largest muscles to the smallest.