Thursday, April 28, 2016

Myth busters - why women need strength training more than cardio!


Cardio won't cut it!  Literally!  If you are wanting a defined, sculpted, toned body - cardio isn't going to get you there!  It's so common that I hear people want to lose fat by doing cardio first.  They literally try to run their behinds off, but truth be told they don't get a round & tight booty from running alone or the sculpted arms & Carrie Underwood legs they are really wanting!  

It actually takes strength training to get the natural butt lift you are really looking for!  And feel like you need cardio for a healthy heart - trust me leg day with 10-15 heavy weight squats is going to get in some of the most intense cardio you have experienced!!!!


Here are my fitness pictures from day 1 to day 90.  During this time I was only doing cardio workouts for 30-60 minutes, 6x a week.  Yes I lost weight, but my after photo still wasn’t the results I wanted to see.  I went down in pants sizes & lost some pounds, but I was not toned or cut like I wanted to be. 


Weight training is where it’s at because you will grow your lean muscle mass!  Yes ladies that’s a sweet thing!  Here is why…the more muscle you have = the more calories your body will burn even while resting.  So you get to eat more food!  You won’t “get bulky” by lifting weights because women don’t have the testosterone men have to get big!  Instead you’ll carve out that figure you are really looking for!


3.  Strength training disconnects success from the scale & places the focus of success on weights or reps going up!  So many of my clients & myself included will vary in weight every day.  Because of this, most of my clients will get discouraged and “give up” before they ever get started because when the scale doesn’t go down fast enough they determine their new routine isn’t working!!!!  However, when we shift the focus on our strength gains & away from the scale, women get empowered.  They realize how strong they are & they fall in love with strength training!  

Here is a fun fact for you from a test group study if you still don't believe me!!

"Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results."  Nerd Fitness



2 comments:

  1. Great info. You haven't been around for a long while. I would love to see how big your little gal is getting.

    ReplyDelete
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Thank you so much for your kind words & support! I love hearing from you & read each and every comment you leave for me! ~Annie

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