Website design By BotEap.comSo this is something I hear a lot when talking to new clients at the gym. Many women’s fitness regimen consists of a long cardio session, perhaps with some very light exercises with high repetitions. When I ask “why are you training the way you are?” Most of the time the client will tell me that she is trying to lose some body fat and tone her physique.

Website design By BotEap.comSome go into more detail about how they want to tone their arms, have smaller, more defined legs, or have a flatter stomach with some muscle tone underneath. Now unfortunately there is no such thing as spot reduction, it is physically impossible for a human being to lose body fat in a specific area of ​​the body, but that is a whole new topic for another day.

Website design By BotEap.comI always ask if they include any weight training in their program, and most women say no, or yes, but with light weights and high reps. But why is this the case? More often than not, many women avoid the weights area because they are afraid that heavy lifting will cause significant muscle gain, and they just want to tone up after all. It’s hard to figure out where the idea of ​​”toning up” came from, since there’s really no such thing, you’re either building muscle or you’re not.

Website design By BotEap.comThe toned appearance many women strive for is established through weight training to build the muscle underneath and then lose the body fat on top through a well-structured nutrition program. Hours of cardio and high reps, light weight training will only leave you frustrated with little results. Most of my clients say they have avoided weight in the past for fear of becoming “bulky” or having muscles like men. While I’m sure we’ve all seen images of female bodybuilders, and I have great respect for the hard work and dedication they put into their passion, it’s impossible for women to look like this after just a short stint of weight training. If it were that easy, why doesn’t every guy who lifts look like Arnold Schwarzenegger or Phil Heath?

Website design By BotEap.comWhile it is possible for a man to build muscle quickly and easily, this is not the case for women. But why is that? It all comes down to hormones. Testosterone is the primary hormone responsible for building muscle, and while women do have some testosterone, it’s nowhere near the level of men. So it stands to reason that they can build some muscle, but not as much or as fast as men.

Website design By BotEap.comSo what happens when women lift weights? They build muscle slowly, which will help improve your physique. More muscle tissue in the legs makes for more shapely thighs and buttocks, and more arm development can help fight bingo wings. Building muscle tissue in the shoulders and back will create the illusion of a smaller waist and help create the hourglass leak.

Website design By BotEap.comBut what about body fat? While lifting weights will burn calories, the only way to lose body fat is to establish a calorie deficit, through a well-structured nutrition program, as mentioned in a previous blog “the only diet that really works.” If you decide you want to look more toned and therefore go on a very hard diet to lose fat, with little muscle underneath, you end up with a skeleton in the end. However, with some well-defined muscles, you’ll create that toned, “wonder woman” physique you’re looking for.

Website design By BotEap.comSo, in conclusion, women should lift weights as it will lead to the physique many women are looking for by building “toned” muscle and helping to lose fat to get in top shape.