| In a woman's world, strength training with weights | | | | which is something we should all be concerned with |
| has more misconceptions and myths than any other | | | | at any age. |
| area of women's fitness. | | | | So How Do women Build Muscle? |
| Basic Rules of Strength Training | | | | The true answer lies in our DNA. Our genetics have a |
| Whoever is lifting the weight, be it male or female, | | | | large determining factor as to how we distribute our |
| the old rule will apply. So let's get the facts straight | | | | body fat and what ratio of estrogen to testosterone |
| right now and move on: | | | | is in our body make-up. So, in a way we are already |
| - Heavier weights performed with less repetitions will | | | | predisposed as to how our body responds to weight |
| build muscle mass | | | | training and aerobic exercise in a certain way. |
| - Lighter weights performed with more repetitions will | | | | What Body Type Are You? |
| build endurance, tone the muscle group worked | | | | There are three classifications of body type for |
| without building mass | | | | women: |
| The average woman will experience a 20 - 40 | | | | Mesomorphs: Tend to be more muscular, this body |
| percent increase in strength when lifting weights | | | | type responds quickly to weight training and is more |
| after several consecutive months of resistance | | | | apt to gain muscle mass. |
| training.Often women will complain of a small weight | | | | Ectomorphs: This body type tends to stay lean. Even |
| gain as well as experience a tight change of fit to | | | | with strength training, they are less likely to build any |
| their clothes, this will of course happen when they | | | | muscle mass, but will become stronger through lifting |
| start to replace lean muscle mass with fat loss. A | | | | weights. Weight loss occurs more easily and they |
| pond of muscle weighs more than a pond of fat. As | | | | tend to NOT store body fat. |
| far as the ill fitting wardrobe, this is because your | | | | Endomorphs: This body type is more soft and round, |
| body measurements change as you start to build | | | | often referred to as voluptuous. There must be a |
| your arms shoulders, and leg muscles. investing in | | | | loss of body fat before this body type can see a |
| some new clothes is a small price to pay for a long | | | | difference in muscle tone due to strength training. |
| lean strong body. As far as the scale goes, I would | | | | Research continues to prove that weight training is |
| avoid looking at the numbers. They mean nothing at | | | | great for women. It builds body strength and helps |
| all. It is better to keep track of your shrinking | | | | to slow bone loss and osteporisis in some cases. |
| waistline and fat loss. | | | | However, most women continue to avoid resistance |
| The same can be said for women that indulge in | | | | training out of fear of developing large muscles and |
| aerobic workout activities such as step classes, | | | | losing their femenity. |
| elliptical machines and stationary bicycle or outdoor | | | | No two bodies are alike it is important to remember |
| cycling. With aerobic exercise, increasing the height of | | | | that every woman will respond differently to the |
| the step or overload due to resistance will also | | | | exact training routine. Never compare yourself to |
| encourage muscle mass to occur rather than tone | | | | others you see at the gym. Focus on your individual |
| the legs, resulting in a toned, lean look. True aerobic | | | | results based on your age and body type. It's not |
| training in the form of running, race walking and | | | | what you look like, but rather how exercise makes |
| cardio classes at the gym will build your heart muscle | | | | you feel and the quality of life it brings to you. |