Weight Training Tips For Women Who Want To Burn Body Fat

FitnessJuly 4, 2017

Women face a difficult time spending long hours on the treadmill to burn body fat. While most women don’t have the time for it; those who do probably don’t care about the need to burn body fat. Things could be different if women decided to combine cardio with resistance training; it would decrease the time they spend burning body fat, hence weight loss.

“For the vast majority of those who are obese – those with a Body Mass Index over 30 – their size is their choice. They choose to take in more calories than they burn. They choose to take in high fat calories over low-fat ones.” — John Ridley

Resistance Training And Cardio

According to the American College Of Sports Medicine, clinically significant weight loss can be achieved through weekly sessions of aerobic training that exceed 250 minutes. Extended steady-state cardio can increase the percentage of calories lost, but cardio alone will not be enough. Women should also do weight training to increase lean muscle mass, which will result in a higher metabolic rate. This is a clear sign that the body will burn calories even when resting.

Weight Training Myths

Many women shy away from weight training because they believe that they will begin to have a masculine appearance. However, experts have confirmed that women do not have the testosterone levels that are required to build large muscles as in men. When women indulge in weight training, they benefit from muscle tone, definition, and symmetry. Strength training offers additional benefits in the form of building strong bones, which are useful in fending away osteoporosis. Strong muscles and joints promote good posture, healthy joints, assist in protecting the women from injury, and possibly ward off posture related issues later in life.

The Higher The Intensity Of The Weight Training, The More The Fat Is Burned

If you intend to get the most from a weight training workout, lift heavy weights and fatigue the muscles in about 10 to 12 repetitions. The American College Of Sports Medicine recommends one to three sets of eight to 12 repetitions and exercises for all muscle groups 2 to 3 times every week. Increase the intensity of the weight training by about 5% as you grow stronger. However, it is also important to allow your muscles to get adequate rest between workouts. That way, your muscle tissues will have adequate time to adapt.

High-Intensity Training Is Also Beneficial To Burn Body Fat

High-intensity training is also an efficient way of losing body fat and increasing lean muscle mass. During a high-intensity workout, you should move quickly from one challenging exercise to another between short bouts of high-intensity cardio between the sets of weight training.

High-intensity circuit training can burn fat both during and after the workout unlike standard steady-state cardio or traditional weight training. For instance, you can jump the rope for 30 seconds or do push-ups or jumping jacks. This will ensure that you exercise every muscle group in your body.

“You can’t get rid of it with exercise alone. You can do the most vigorous exercise and only burn up 300 calories in an hour. If you’ve got fat on your body, the exercise firms and tones the muscles. But when you use that tape measure, what makes it bigger? It’s the fat!” — Jack LaLanne

There is no need to fear about looking muscular or losing your feminine shape if you do weight training. Science has evolved over the years, and new techniques have been developed to ensure that women maintain their femininity despite doing weight training exercises to burn body fat.