Edit: The 12 Days of ChristMASS competition is over. Thanks for reading and be on the lookout for any future competitions.
More muscle means more Calories.
Resting Metabolic Rate (RMR) is driven by our lean body mass. Even at rest, skeletal muscle is responsible for 25% of the body's Calorie use. Simply put, if you increase your muscle mass, you will burn more Calories. In one study, previously untrained adults, on average, increased their muscle mass by 1.4 kg (3.1 lbs), increased their RMR by 7%, and reduced their body fat by 1.8 kg (4 lbs) after 10 weeks of resistance training. [1] Another study showed that intense resistance training sessions elevates RMR by 8 to 9% for three days following the exercise session. [2]
Lifting weights will NOT make you bulky.
Many women will look at bodybuilders and avoid the gym for fear of becoming too muscular. This fear is unfounded. Men are testosterone dominant and women are estrogen dominant. Women simply do not have the capacity to become "too muscular" without the use of drugs.
Cardio will not get you the booty you want.
I have heard numerous times, "I want to look like her!" then, in the same conversation, mention that they only do cardio at the gym. The principle of specificity states that in order to achieve a specific result, you must train specifically for it. As the name suggests, cardio is used to improve cardiovascular health. It does not make you more muscular. If you want that booty, you're going to have to get in the squat rack.
Lifting weights helps prevent osteoporosis.
As you most likely know, women are at a much higher risk of osteoporosis compared to men. Inactivity compounds this risk. Resistance training puts strain on the bones and in response, the body will strengthen them so that they are better prepared for future stresses. A meta-analysis in 2006 showed that high intensity resistance training significantly increased bone mineral density in postmenopausal women. [3]
Lifting weights improves mental health.
Lifting weights can be empowering for many women. The ability to perform certain activities of daily living on their own instead of having to ask for help from a male counterpart can dramatically improve self-confidence. Resistance training has also been shown to reduce symptoms of depression. [4]
Thanks for reading! At the end of the 12 days of ChristMASS, I am giving away a $100 Amazon gift card! There are multiple ways to enter. The following things will give you one entry each:
- Like the Treadaway Training Faceboook page.
- Share the Treadaway Training Facebook post containing any 12 days of ChristMASS article.
- Like any 12 days of ChristMASS post on Facebook.
- Tag 3 people on any 12 days of ChristMASS Facebook post.
- Repost any 12 days of ChristMASS intagram post (and tag me so I can see it).
This gives you 5 possible entries each day with 1 additional entry for liking the Facebook Page. God Bless and I'll see you tomorrow for the 12 Days of ChristMASS Day 7!
References
[1] Wescott, W.L. (2012). Resistance training is medicine: Effects of strength training on health. Currents Sports Medicine Reports, 11,4, 209-216. DOI: 10.1249/JSR.0b013e31825dabb8.
[2] Hackney, k., Engels, H., & Gretebeck, R. (2008). Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. Journal of Strength and Conditioning Research, 22, 5, 1602-1609
[3] M. Martyn-St James, S. Carroll (2006). High-intensity resistance training and postmenopausal bone loss: a meta-analysis. Osteoporosis International, 17: 1225. doi:10.1007/s00198-006-0083-4
[4] Nalin A. Singh, Theodora M. Stavrinos, Yvonne Scarbek, Garry Galambos, Cas Liber, Maria A. Fiatarone Singh (2005). A Randomized Controlled Trial of High Versus Low Intensity Weight Training Versus General Practitioner Care for Clinical Depression in Older Adults. Journal of Gerontology, 60 (6): 768-776. doi: 10.1093/gerona/60.6.768
