eight reasons to lift heaver weights

BeWell.Active

8 Reasons to Lift Heavier Weights
Adapted from Shape Magazine, January 2012

Heavy lifting is in! Women are advised to not only lift weights but to lift heavier weights. But why? Here are 8 reasons why you need to make this change.

#1 – You’ll torch body fat.
You may have been told that cardio is the ultimate fat burner, but the effect stops the minute you hop off the treadmill. Build more muscle and you’re body will be burning fat all day long. According to one study, adding just two heavy lifting sessions per week can reduce body fat by 3% - without cutting calories. And more muscle less fat translates to smaller clothing sizes than your less muscular counterparts.

#2 – You’ll look more defined.
Love the lean, defined muscles of super-fit ladies? Swap out your weights for a heavier set! Dr. Jason Karp, and exercise physiologist and author, explains that lifting heavier weights will not cause a woman to bulk up, thanks to too-low testosterone levels. “Lifting heavier has the potential to make women more defined,” Dr. Karp says.

#3 – You’ll fight osteoporosis.
The key to this one is consistency. Research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially among the high-risk group of post-menopausal women.

#4 – You’ll burn more calories.
A study published in the journal Medicine & Science in Sports & Exercise found that women who lifted more weight for fewer reps – 85% of their maximum load for 8 reps – burned nearly twice as many calories during the two hours after their workout as compared to when they did more reps with a lighter weight (45% of their maximum load for 15 reps).

#5 – You’ll build strength faster.
Lifting lighter weights for more reps is great for improving muscle endurance, but if your goal is to increase your strength then increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you’ll be amazed at how fast you’ll build strength.

#6 – You’ll lose belly fat.
A University of Alabama study found that women who lifted weights lost more intra-abdominal fat (deep belly fat) than women who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but also decreases your risk of diabetes, metabolic syndrome, and some cancers.

#7 – You’ll feel empowered.
Throwing around some serious iron doesn’t just empower women in the movies. Lifting heavier weights – and building strength as a result – comes with a big self-esteem boost. Your strength will not only show in your lean and toned body, but also in your attitude.

#8 – You’ll prevent injury.Achy hips and sore knees don’t have to be part of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, and also strengthen joint integrity.