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Women, want to lose weight? Grab some iron

Are you tired of sweating your way through hour after hour of arduous Cardiovascular exercise and still getting no love from the scales?  you need to more iron, not in your diet but in your hands. 

Two sessions a week lifting weights can reduce overall body fat by about 3% in just 10 weeks, even if you don't cut a single calorie.  This can translate to as much as 3 inches off your waist and hips.  Even better, such training pays off in the long term by boosting your metabolism and keeping your body lean and sculpted.  Suddenly dumbbells don't sound so dumb.

Although a 30 minute cardio sessions burns more calories than a 30 minute session of strength training, pumping iron burns more overall.  A study in 'The journal of Strength and Conditioning Research' found that women who completed an hour long strength training workout burned an average of 100 calories more in the 24 hours after the workout than their cardio counterparts. At three sessions a week that's 15,600 calories a year or four and a half pounds of fat.

Lifting weights quite simply has a positive effect on your metabolism, muscle unlike fat is metabolically active, it simply burns extra calories when you aren't at the gym, turning your body into a calorie burning machine.  Muscle is also denser than fat so a pound of muscle takes up considerably less space than a pound of fat, often people who lift weights do not see reults on the scales but find they drop a dress size.

Begin with three sessions a week, aim for total body workouts, targeting major muscle groups such as legs, back, shoulders, abs and go for moves that stress more than one muscle group at a time, like squats.  For each exercise try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you cant force out another.

Remember you must fuel your workout sufficiently.  Do not make the fatal error of cutting back on protein, this can contribute to you losing muscle. I would recommend that you consume 2.2 gram's of protein for every kilogram of body weight that does not come from fat.  For instance a woman who weighs 64kg (just over 10 stone) with 25% body fat would need 106g of protein. That's roughly 3-4 servings a day, good sources are Chicken, Turkey, Other lean meats, Fish, Eggs, low fat dairy products and soya. 106g of protein is only 424 calories a day.

So get out there and start pumping iron, not only is it an effective way to lose weight but it also helps to create a lean, toned physique, guards against osteoporosis and other conditions and increases your strength for everyday activities.

Need more advice or convincing, call me, I guarantee to change your life with weights.  

Thanks, Michael.

7 Comments to Women, want to lose weight? Grab some iron:

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