Shed the Fear and Shed Pounds – Muscle Burns Fat
By Carlos Mirabal, Ethos Personal Trainer, National Academy of Sports Medicine
Will I get big muscles if I lift weights?
Almost every woman has posed this question of her trainer at least once. Your ability to build muscle was determined long before you set foot in Ethos or any gym. Each one of us has an individual unique genetic code which predetermines how much muscle growth and fat our bodies can store. One of the primary contributing factors to muscle growth and size is the hormone testosterone. In females, testosterone levels are in the range of 15 – 70 nd/dl. In males, range is 200 – 1070 nd/dl.
Really?
To build muscle, levels of testosterone need to be in the high range of 800+ nd/dl. Women cannot build bigger muscles then what their genetics have already predetermined. In short, women just do not produce enough testosterone.
Keep in mind that I am talking about healthy individuals. Also, certain illegal drugs can enhance a woman’s ability to develop muscles, but let us not go there. Let’s get back to women and testosterone. Women have low testosterone levels and even if a woman produces higher then normal levels, it is still not enough to build big muscles.
The Toning Syndrome
How many times have you heard or said, “I don’t want to get big muscles, I just want to be toned.” It is really hard to tone muscle without doing some kind of resistance exercises.
So, hit the weights women, and when you do, you will produce a more toned and leaner body. Why? Because building muscle burns fat. When a woman builds muscle, a woman will burn fat. Because of the levels of testosterone a woman has, she cannot develop bigger muscles then her DNA will allow. With healthy nutritional habits, the heavier the weight a woman lifts, the more fat she burns and the smaller in size she gets and the more toned her body becomes.
How Much?
The American College of Sports Medicine recommends a minimum of two strength-training sessions per week performing 8-12 repetitions per exercise (a set).
How Heavy?
Toward the end of each set, you should feel that you cannot do more (or many more repetitions). If you feel like you can do many more, you need to increase the amount of weight you are lifting.
My advice to all women who want to lose weight and tone up:
- do resistance training
- eat right
- watch your body change
10 Reasons Why Women Should Strength Train
http://www.bodybuilding.com/fun/franco7.htm
For additional fitness tips or a complimentary fitness consultation, reach out to Carlos at: Carlos.mirabal@ethosfitness.com or visit him on Ethos fitness floor.
