3 Reasons Women Need To Build Muscle in 2018
Many women have been afraid to lift heavier weights because we think we'll get bulky.
& to be honest, I used to think the same exact thing until I became educated on what strength training means and what building muscle actually does to our bodies.
As a certified personal trainer and licensed fitness instructor, here's the spark notes of what I've learned:
- Women do not have the same genetic makeup as men. Therefore it's nearly impossible to ever get "bulky" by starting to lift heavier weights.
- Lifting heavier is going to do the opposite of making you look "bulky." ( the word Bulky is also largely subjective - but that's a different story for another day)
- Building muscle is going to help you tighten, shape and tone your entire body faster.
The best part about building muscle and adding more resistance to your training program is that you can train your body for the results YOU want.
I often get emails like this from women who are feeling frustrated and going in circles in the search for the "best fat loss secret":
"Hey Massi, I want to lose weight (which I know takes cardio) but on your website, you push for building muscle. Eventually, I'd like to build muscle but I have to lose all this fat in my gut and super thighs - let's not forget my love handles.”
You’ve probably googled, " How to lose fat fast," "What's the best fat burning exercises" "How do I get rid of belly fat" and have read 753 blog posts that now got you even more confused than when you first started searching.
You're probably frustrated that you're super busy and don't have enough time to go to the gym enough times in the week to really see any changes.
You're also annoyed because you're saving short workout videos on Instagram but none of them ever seem to get you far.
BECAUSE OF THIS, YOU'RE STRUGGLING TO ACHIEVE YOUR BEST BODY.
You haven't lost those inches off your waist, you're feeling like you're not toned up and you want to feel your best for the summer.
I know that figuring out what to do at the gym (to get rid of that stubborn fat) is difficult because I've been there.
It makes me so sad to see women put a lot of time and effort into their routines only to be disappointed by their lack of results - especially because I can totally relate to this feeling.
Before you waste any more of your precious time and energy I encourage you to make sure you're building the proper foundation for your fitness routine.
One of the biggest secrets I've learned from being a Personal Trainer is, when you say I want to “get toned,” “slim down, but not bulk up,” "lift, shape or tighten my butt,” you’re actually saying: “Masiel, I want you to help me build muscle.”
Here's the tea: Adding more time on the treadmill is pointless if your goal is to change your body composition.
We end up prioritizing cardio over weights which keeps us stagnant and looking exactly the same 3 months out. We don't see change, we get frustrated and then we quit.
Here's why you should start building muscle:
#1. Muscle tissue is partially responsible for the number of calories burned at rest
Incorporating weight training into your routine will help you burn more fat than doing steady rate cardio. Why? Because lean muscle burns fat even when you’re not working out.
Every single one of my one-on-one clients starts with weight training. Whether they want to get rid of excess belly fat, lose 25lbs, tightening up their stomach or fitting into that two-piece - weight training is key.
If you have limited resistance to your muscles your body will not change.
Your Basal Metabolic Rate (BMR) is the amount of energy expended while at rest. As your muscle mass increases, due to weight training, your BMR (the number of calories you burn at rest) increases.
In English, this means that the more muscle you build the more muscle you burn doing nothing.
Cardio isn’t efficient when it comes to burning calories because you only burn calories while you’re running.
Not much happens afterward. With weight training, you get more calorie burn in the long term which makes it easier for your body to maintain a healthy weight & lean body composition.
What is body composition?
Body composition refers to the proportion of fat and fat-free mass in the body. A healthy body composition has a lower proportion of body fat and a higher proportion of fat-free mass. But More importantly, hopping on and off of a scale is not an accurate measurement of y our overall health & body image.
By keeping track of your body composition and seeing your results change over time, you can build a healthier body and enjoy a fuller, fitter (and happier) life.
#2. Building Muscle Changes Your Body Composition For The Better
Question from my clients: "My weight on the scale has barely changed and I don't know why? but my clothes fit better and everyone around me is noticing my weight loss. What is happening?!"
My Answer: Your body composition is changing however it takes you longer to notice because muscle is more dense than fat.
This means that muscle takes up less space than fat yet weighs MORE. So even when your body is changing the weight on the scale might not be (or maybe heavier.)
Have you seen a comparison of what 1lb of lean muscle looks like next to 1lb pounds of fat?
The difference between the two is CRAZY.
The transformation of having less fat and more muscle on your frame can dramatically change the way you look and feel.
One of the first things I tell my clients is that your diet is what helps you lose weight, and weight training is what changes your body composition.
This can be very confusing and frustrating when you first start because it seems counter-intuitive.
But doing a million repetitions with pink dumbbells is essentially another form of cardio, and it’s not going to change your body shape.
Doing cardio does help with fat loss, but it only breaks down your existing tissue – leaving you with a soft, "skinny fat" look.
To get that coveted ‘toned’ look, you need to lift heavy weights.
#3 Cardio Tricks You into Thinking You Can Eat More
How many times have you told yourself that because you ran for an hour you deserve to have that piece of cake or bowl of ice cream?
When we do a lot of cardio, we often tend to give ourselves the permission to overindulge.
Overindulging and binge eating = cancels out the results you've been working so hard for.
We burn the calories and then we put them back in which ends up canceling our workout.
There is not enough time in the day to burn off the extra calories that you just gave yourself permission to eat after your cardio.
A good friend of mine (an avid runner) told me that when she's running she feels like she's burning more calories than when she's weight training. Why? Because she's sweating more and feels the burn immediately.
Weightlifting feels different from what you're used to and you may not sweat but that doesn't mean it's not effective.
If you were to put two women side by side -girl A who's a runner and girl B who's weight training at the end of her training girl A will look lean while girl B will look sculpted aka curvy. Cardio leans you up & strength training tones you.
*Bonus: Strength Builds Confidence
As you begin to look back at where you started and where you are now, you'll start to notice that not only are you losing fat in all the right places but you're also stronger. Building muscle builds strength and strength builds confidence.
If you're just starting out on your journey and need a roadmap on exactly what you need to do, I have a free class on how to build muscle to help you get started. Click here to sign up!
BEFORE YOU GO, A POP QUIZ!
- What is a round, shapely booty made out of? MUSCLE.
- How do you stop your arms/legs/belly from being jiggly? MUSCLE.
- How do you get a back that doesn’t produce bra-bulge? MUSCLE.
- How can you get rid of your fupa aka extra belly fat? By building MUSCLE!
Did you learn anything new in this post? If so, please let me know in the comment box below. I'd love to hear from you!
Your virtual Fitness Coach - Masiel Encarnación