10 Incredible Benefits Of Strength Training For Women, And Why You Should Start Right Now
If you’re hoping to improve your fitness and boost your general health, weight training is an excellent activity to incorporate into a weekly training regime. In recent years, researchers have put forward a series of arguments in favour of weight training for women. Weight training isn’t as popular as other forms of exercise among women, but it is attracting more attention. If you’re considering adapting the way you work out, here are the top 10 benefits of weight training for women:
- Burning body fat: you may assume that you need to complete cardio workouts to burn fat, but studies suggest that weight training is an effective means of gaining muscle and losing fat. This form of training boosts the metabolism, enabling you to burn calories faster.
- Strength without bulk: many women are apprehensive about weight training because they don’t want to be bulky. Scientific research suggests that weight training helps women to increase strength without significant muscle hypertrophy. Training affects men and women in a different way due to the levels of hormones that are involved in muscle growth.
- Lower risk of osteoporosis: weight training increases bone density, lowering the risk of osteoporosis. Studies suggest that a 6-month training program can reduce the risk by more than 12 percent.
- Enhanced performance: weight training offers benefits for almost any athlete. If you’re a keen golfer, a skier, a tennis player or a runner, doing weights will improve your performance.
- Improved strength: weight training will make you stronger, and you’ll notice a positive difference in day to day life as well as at the gym. Chores you used to find difficult, such as carrying heavy bags, will become easier.
- Lower risk of injury: if you train on a regular basis, you’ll strengthen your muscles, but you’ll also condition the connective tissue and the joints, lowering the risk of injury and diseases such as arthritis.
- Decreased heart disease risk: a weight training program offers multiple cardiovascular benefits, including reduced cholesterol and a lower risk of high blood pressure.
- Reduced risk of type 2 diabetes: according to research, weight training can alter the way the body processes sugars, lowering the risk of type 2 diabetes.
- Suitability for all ages: you might assume that you can only benefit from weight training in your 20’s or 30’s, but this simply isn’t the case. Research shows that women in their 70’s and 80’s can enjoy noticeable benefits. It’s never too late to start weight training.
- Improved mental health: we often focus on the physical health benefits of exercise, but weight training is also proven to boost mental health. Regular training can reduce the risk of depression, anxiety and stress and increase confidence and self-esteem.
If you’re keen to enjoy the benefits of weight training, it’s never too late to start. Regular training sessions can help you transform your body, improve your health and increase your confidence. Weight training changes the composition of the body, but it can also lower the risk of serious health problems and improve your mindset.
5 Easy Ways to Quit the Weekend Binge Now and Start Losing Weight
Many people struggling with their weight find that the weekend is the most difficult time of the week to stay on track. Though lots of people worry about falling off the wagon at this point, a study from 2014 clearly showed that you don’t have to be perfect all the time to lose weight. In fact, Brian Wansink PhD, suggests that adjusting to the fluctuations rather than trying to control them could be better for dieters overall.
Here are a few other tips you can use to help you go with the flow but in a healthier way.
1. Aim for Consistency over Perfection
The diet mindset is always focused on achieving perfection: you have to stick to a set meal plan of set foods and set calories. This doesn’t work because a) no-one wants to eat the same foods every single day and b) this is way more effort than anyone is prepared to give – especially on a Friday. Plus, when you fall off the wagon it is usually into a heap of junk food.
Instead of aiming for perfect, we should aim for consistency and allow yourself to compromise a little bit. Get the salad with your burger because you fancy it rather than the fries because it is Friday.
2. Forget About Good and Bad Food
The good and bad food rules are a myth. For a start, lots of foods fall into both categories, and you need a healthy balance anyway. So, instead of thinking in terms of cutting out food groups try following your stomach instead of resisting it.
There is only 1 rule you need: eat when you are hungry and stop when you are full. If you are craving when you know you aren’t really hungry then find something else to concentrate on (knitting is excellent for this!).
3. Ditch Cheat Days
Cheat days are by far the best day of the week – for 6 days you have deprived yourself and now, finally, you can eat as much sugar, fat and carbs as you like! But this really messes up your relationship with food. You automatically cure the deprivation with abundance making yourself feel anxious and greedy.
Instead, you should ditch the cheat days and have a little bit throughout the week. This might feel like you are eating more, but you will probably eat less because there is no anxiety attached.
4. Accept Responsibility for Your Decisions
Choosing what to eat and when can feel a bit like a hostage negotiation with you stood between the options. On the one hand you really want the fried food with extra sauce and a dessert; on the other hand, you know that you should be eating the salad and lean protein option.
The first thing is that there isn’t a “right” decision every time but there is always a consequence which you will have to accept. This isn’t about morals, just a basic cause and effect model. Accepting the consequences is a good way to enjoy your food more and to think more clearly about what you really want.
5. No More Excuses Food is there to give you enough nutrients, energy and happiness to enjoy a healthy lifestyle. When you eat sensibly, think about the consequences and only eat because you are hungry, you will notice a huge difference to how you approach your meals and how you feel afterwards. This is your decision to make so stop making excuses and start eating as you mean to go on.