Strong is the new Skinny

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