Best way for women to burn fat?
At my gym there is at least one female and male trainer who believe that when women want to lose weight that they should avoid lifting weights. Instead, they should concentrate on fat loss, maybe use their body weight for resistance and use only light weights. They say they should lose fat first and then build muscle. Last I checked muscle burns fat and I always make sure new female members get their hands on the weights to show them how strong they really are and explain the relationship between lean muscle, body fat, and how muscle burns fat. Why would a trainer tell them to avoid the weights?
Last week at a body weight of 123 she squatted 415, benched 235, and deadlifted 375(which she is not happy about) in competition for a professional total of 1025 at 123lbs.
She is a very feminine HEAVY lifter and exemplifies what proper strength training can do for a femal body. Also check out Rachael Cosgrove's Female Body Breakthrough book and her FB Fan page http://www.facebook.com/RachelCosgroveFanPage
there is NO reason that an otherwise healthy female shouldn't train with external resistance.
Weight training, cross training, mix it up training, interval training, resistance training all burn calories!
The goal of "losing weight" is no different, and women's bodies react to resistance training the same as a man's. So, it's ridiculous to think (and even more so for a trainer to SAY) that women should not resistance train. Perhaps your gym's Director of Personal Trainer or other such person needs to hold some in-service continuing education classes there so that when issues like this come up, they can be nipped before they get out of hand. After all, like it or not, the quality of the personal training at a gym, and how the public views the trainers will be determined by not only the quality of the training but also of the information that the trainers are giving out.
You may want to suggest these types of periodic "training meetings" to help stop this sort of "bad information" from being spread at your gym. As "they" say, "one bad apple can spoil the barrel" and in this case you have TWO.
The first step in weight loss is changing your diet. Exercise is the first step in becoming healthier and can help in losing weight. Dietary changes are still the first and most important step. There is very little difference in gender when it comes to programming a diet and exercise solution.
Some of the factors that matter more are the client’s goals, current physical condition, health history, available time, fitness knowledge and skills, and more. Gender has only a small role in exercise prescription which is usually covered in the initial screen, such as “client would like to get pregnant as soon as possible” or “client is pregnant!”
Another key step in getting healthier or losing weight is determining who and what to listen to in terms of advice. The great thing about your post is that you can have multiple responses. Perhaps those trainers you mentioned in the question are saying the same thing as many other trainers in IDEA, but in a different way.
Maybe they do not consider bodyweight exercises as weight lifting.
Maybe they are trying to keep their clients from the traditional madness of bodybuilding.
Maybe they have developed a series of exercises to prepare their clients for weight lifting. Who knows?
Whether you read an article in Shape or in Scientific American, whether your trainer has a Ph.D. in All Things or a Certificate in Underwater Knot Tying, you still have to filter the information to make it work for you. There is no certification that can replace your judgment.
Read from and listen to many sources, be skeptical, try out those ideas that make sense to you, and learn from your mistakes. No one knows you better than you. Your trainer, your doctor, and your hair stylist all need to listen to you and work with you, not the other way around.
Phil Carpenter Lee, Instructor
LightSpeed Fitness, Inc.
When it comes to weight loss and muscle "if you don't use it, you'll loose it" is the phrase to live by. Fat is the body's survival energy stores. During weight loss, the body will break down unused muscle for energy. Having a resistance, or "strength training" component included with an appropriate diet and cardio prescription will signal the body that the muscle is needed, and is not to be sacrificed.
I had a new client who had been going to another local facility where she was using only very light weights (5-10 lb dumbbells) and body weight exercises as a resistance component. She did drop some weight, but quickly reached a plateau. I started her on a strength training program that included much higher weights, ones that would challenge her ability to get to 20 reps, and the weight has come off at a steady and appropriate rate since.
If you add one pound of lean muscle mass, the body will burn off enough extra calories over the course of a year to shed 5.2 pounds of fat.
Travis Lott: CPT, CES, AFPA Nutrition Consultant
As can be seen by my frequent answers, I am rarely rendered speechless but that does it!
You are right on with your statement, Wendy. Women need to lift weight, and for more than one reason.
You are in an ideal position to be a catalyst for change and growth. Share the science of exercise with your colleagues as it relates to the resistance training/fat burning conversation. Perhaps you might download an article from this portal that they might enjoy and that may assist them in seeing things from the perspective of the science.
Thank you for your question and I look forward to our continued exchange.
Second, I agree why wouldn't you teach someone who wanted to lost weight to lift weights?
To lose weight we all knOw we need to create a caloric deficit.
Per the science, 500 calories per day= 1 pound lost naturally.
It is also critical to obtain from the client a food diary assessing what they are eating, the amounts,
When they are eating and educate them first and foremost!
Second, a thorough fitness assessment needs to be conducted.
Also looking at any present or previous injuries.
Depending on their exercise exercise experience, this dictates how much and the type of exercise to begin with.
Analyzing and calculating their THR zone is critical to lose weight
With that information, we can begin to use the appropriate cardio vascular
Machine to burn calories steadily and consistently.
Introducing weight training should be implemented as part of the exercise prescription and explained thoroughly to the client, that performing weight training and cardio burns more calories due to raising your metabolic rate because of the use of Fats and carbs as the e egg substrates.
At the end of the day, it isn't effective to criticize one another,
But to learn and understand what you do win you clients.
"understanding the science behind the movement" is FUNDAMENTAL
Lifting weight increases muscle mass, density and metabolism. People dont get big lifting weight, they get big by eating big.
Lifting will help anyone, man or woman, lose weight.
Women often fear the iron because they think it'll turn them into a beast. Not possible because they do not have the required amount of testosterone (that men have).
Lifting heavy will make men pleasingly strong, lean and large. Lifting heavy will give women those curves and "toned" look everyone shoots for.
(Toned is not a word, simply using that because that is what people say in the gym to get my point across)
Mac Dodds M.A., Certified Strength and Conditioning Specialist
I wonder if the trainer's credentials are current because if they were they would have realized what they are suggesting is incorrect.
The quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique? The answer is simple: A combo of strength training and high-intensity interval training (HIIT). It's not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time. You'll crush calories, build fat-burning muscle, and avoid plateaus.