STRONG IS THE NEW
SKINNY - Bones are out, toned is in!
This is my mantra, and I am out to spread it. Before I start
the main thing I need to clear up is that strong means strong, it doesn’t mean
big. Many women shy away from strength training as they think it will make them
big and ‘manly’. Understandable, as recent images of Jodie Marsh flexing her
biceps are enough to put any woman off ducking under the squat rack and
guzzling down a protein shake!
But what women don’t realise is that Jodie Marsh trained to
be a body builder. Training for strength is different. It also takes a
considerable amount of hard work and never faltering dedication to get a body
like that. Women have lower levels of testosterone than men so we are not
programmed to develop big muscles. Women also tend to follow a diet that
teeters on a calorie deficit. Without force feeding yourself extra helpings of
protein in an attempt to keep your body loaded with muscle building amino acids
you are unlikely to gain bulky muscle mass.
If you go into a gym what do you see? A cardio area full of
women and a free weights area full of men? This needs to change! How many women
have you seen regularly working out in the cardio section of the gym? They are dedicated;
they will be there week in week out. BUT have you ever seen their physique
change shape? Excessive cardio can put your body in a stressful situation. It
wears down your muscle and can lead to injury and weakness. Just look at the
difference between Paula Radcliffe’s physique and that of our Olympic star Jess
Ennis….who would you rather look like?
Strength training gives you shape. It creates a lean, toned
looking body. A body that can take on whatever life has to throw at it.
Still need more convincing? Well, here’s a summary of the
benefits of strength training:
-
A stronger
skeleton. Strength training will help to maintain and boost your bone
density meaning you are less at risk of developing brittle bones and
osteoporosis later in life. This is particularly important for women as after
the menopause the protective effects of oestrogen on our bone health is lost
and we need to give our skeletal system a helping hand.
-
Increase
metabolism. Muscle is metabolically active so the more you have, the
greater your metabolic needs. You know what that means ladies….starter, main
course AND desert anyone?
-
Helps you
to lose weight and keep it off. Not only will strength training increase
your metabolism but it will keep it elevated for an extended period of time
even when you are not working out! This makes managing your weight a heck of a
lot easier. You may have been told that cardio torches fat, but the minute you
step of the treadmill this fat burning process stops. Strength train and gain
muscle mass however, and your ‘after-burn’ from a workout will remain elevated
while your sat at your desk in the office. Cardio can burn into muscles but
strength training will burn into fat!
-
Injury
prevention. By strengthening the
muscles supporting your joints you can help prevent injuries by maintaining
good form and posture, as well as strengthening joint integrity. No more knee
ache on your morning run.
-
Improve functional strength. Day to day activities will seem a lot
easier. I’m all for men being gentlemen and offering to carry my heavy bag but
what happens when no one else is around to help? Life is hard enough without a
heavy handbag also weighing you down.
So ladies, hit the spot button on that treadmill and take a
look around your free weights area next time you head to the gym. If you are
unsure of how to begin speak to one of the Personal Trainers in your gym or
contact one in your local area to show you how you can also strength train
outside or in the home. For more help and guidance please contact me at Lindsay@purelifestyles.co.uk and
follow me on Twitter @Pure_Lifestyles for more healthy tips! J
