Lift Like A Girl
Smash through all those iron- pumping myths and find out why you should be hitting the weights room, now.
It ’s time to show the boys just how much you can play in their court
Ahh, we all know that bit of the gym that strikes dread into our hearts— the mirrored section with the dumbbells all lined up, adjacent to that complicated machinery, bulked-up single t-wearing meat heads and a whole lot of grunting. You know you hurry past it, making little eye contact, on the way to the safe havens of your usual spin class. But by avoiding weight training, you’ve been missing out on one of the best workouts around. We tend to stay away because we don’t want to end up the flesh- coloured version of The Hulk, but these fears are unfounded. While yes, we gain muscles from lifting weights, it would require an extensive amount of years (and in corri gable amounts of testosterone ). We quizzed the experts on why ladies should lift— you might just love your dumbbell ( not the one that keeps tex ting you) a little more.
IT TONES YOUR BODY
After a big weekend, we usually think along sweaty run will help us beat the bloat. After all, what can a few leg raises or bicep curls actually do? Err, a lot, apparently .“Resistance training increases your lean muscle mass ,” confirms personal t rainer and exercise physiologist Neil Russell ( atleta.
com.au). “This means you burn more energy at rest and your fuel requirements are higher, so you’ re less likely to store body fat .” And if you have another junk food-related slip-up, a weights room session is the gift t hat keeps on giving. “You’ll be burning kilojoules during your workout, and after a weight t raining session, your body will continue to burn an increased amount of kilojoules f or up to 24 hours , ” explains personal t rainer Nathan Meola ( onepts1.com). Off- setting t hat 3 pm Kit Kat fix? Yes please.
YOUR BODY WILL THANK YOU
Think about t he beating your poor little knee caps whenever you go for a run. That kind of impact? Non-existent when you’ re weight training .“It’ s one of t he safest and most effective ways to develop your body,” Nathan explains. “Weight t raining not only builds strong muscles, but also helps to build the strength of the connective tissue surrounding your muscles, which improves joint stability, which helps to reduce your chances of injury down the track .” Double win!
SAY HELLO TO DEEPER SLEEPS
While any kind of physical exercise helps your sleeping patterns, weight training in particular helps you get a better night ’ s sleep. ” Research has shown weight training greatly improves sleep quality, the ability to fall asleep and the amount of time spend asleep ,” Nathan says .“If you find yourself lying in bed staring at the ceiling yet again, calculating just how many hours you have left before you need to be up in the morning ditch the herbal tea sand start lifting some weights.” Yes , sir. *Throws chamomile out t he window*
IT BOOSTS YOUR BRAIN
We all know t hat any kind of exercise releases happy hormones called endorphins in our brains. But studies of people that suffer from anxiety and depression have shown that training with weights may have helped ease some of t heir symptoms .“Its one thing in your life you can control. So, if you’ve got depression, anxiety or even stress , and you go to the gym and get results, this progress isa little win for you ,” said Neil .
YOU WON’T BULK UP
“It’s just not going to happen. The main reason is because women don’t have enough testosterone in their bodies, and bulking up takes years of focused training and strict nutritional adherence,” said Nathan. “There’s no reason to train like a‘ girl ’,” Nathan stresses .“I’ ve found women to be comparatively stronger than men, and with their high pain threshold they’ re able to lift heavier and for longer, while enjoying some fantastic body transformation results .” So, stop hurrying past the weights or thinking that lifting is not for you. Book a training or head to a gym like The Outlaw Gym in Subang Jaya ( fb.com/theoutlawmy).
JUST DOING CARDIO ISN’T ENOUGH
“Card io plays a vital role in any well-designed training program, but it’ s only one piece of the puzzle ,” Nathan pointed out. “Losing weight does not a dream body make. Your shape, tone, strength and body f at percentage won’t change. Sure, you’ll get a smaller version of the same body, but if you really want to change the shape of your body, then there’ s no tool like weight training .”
[Weight training] is one of the safest and most effective ways to develop your body.