Large Sculpted
Large Sculpted
There is a widespread misconception that women will get “bulky” and overly muscular if they train with heavy weights. This becomes clear when you go to most gyms and see women using weights they can lift for 20-25 repetitions. Unfortunately, at times even certified personal trainers have supported this myth and avoided using heavy weights with their female clients. The truth is there are several benefits to heavy weight, low repetition training for women. In fact, heavy lifting must be used at some point to achieve maximal results. Here’s why:
1. Heavy lifting will create a desirable athletic body.
Lou Schuler, a Certified Strength and Conditioning Specialist and co-author of The New Rules of Lifting for Women, asserts, “If the weights are unchallenging, your muscles won’t grow. If your muscles don’t grow, they won’t look any better than they do now, even if you could somehow strip off whatever fat sits on top of them” (Schuler 4). The common fear of getting too big is unfounded. Women do not have the necessary hormones to increase muscle mass like a man. Specifically, their testosterone levels are significantly lower. So, regardless of how heavy the weight is, the hormonal response of a woman is not enough to produce very large muscles. In fact, according to Dr. William Kraemer, a renowned strength-training researcher, even when women are given steroids, their muscles are still not comparable to those of a trained man.
In one study conducted by Dr. Kraemer, fraternity members were presented with two photographs. When asked to choose, 98% preferred the image of a muscular athletic female over that of a thin and waif-like female. This study directly contradicts the popular belief that men only want the toothpick image women see all over the media.
The point? You need heavy, challenging weights to stimulate muscle growth. You need growth to truly change the shape of your body. Last but definitely not least, men like some muscle and shape to their women!
2. Heavy lifting helps create definition.
Heavy loads reduce subcutaneous (below the skin) fat levels, creating a more “defined” look. In reality, the size of the muscle fibers may increase but the reduction in subcutaneous fat actually decreases the circumference of the trained areas. This means you will almost always lose inches by training with heavier weights. These benefits cannot be achieved lifting lighter weights for 15-20 repetitions.
3. Heavy strength training decreases risk of osteoporosis and injury.
Heavy strength training increases bone, tendon, and ligament strength and mass much more effectively than higher repetition programs. This reduces a woman’s risk of developing osteoporosis or suffering from musculoskeletal injuries. The optimal protocol for bone mass and strength is 3-4 sets of compound movements for 6-10 repetitions. This is especially important for teenage girls, because their bodies are most responsive to bone-strengthening stimuli. Once their teen years are over, they have missed an opportune time to develop bone density and strength. Lesson: begin strength training now, because it’s much more difficult to build up bone density the longer you wait.
4. Heavy lifting is essential to increasing physical and mental strength.
In order to build strength you must challenge your muscles. Simply using 5 lb. dumbbells to do a triceps kickback 3 days a week will at best maintain what strength you have. You have to present a different stimulus to the body, and heavy weights are the way to do it. The hard work in the gym will naturally provide strength for everyday activities. You will no longer have trouble carrying groceries up the stairs, low back pain starts to dissipate, and you can take up activities you never considered before: hiking, tennis, or other leisure activities that will greatly enhance your quality of life. Gaining physical strength is truly an empowering feeling, and that confidence will tie into other areas of your life.
Hopefully you’ve seen the light when it comes to heavy strength training. It is the key to achieving that strong and sexy look that most women want. Drop your fear of getting too bulky. Unless you’re a genetic freak, it just won’t happen. Remember this: challenge your muscles, make your workouts difficult, and you’ll see results. Or, you can keep doing what you’re doing – and you’ll keep getting what you’ve always got.
References
Kraemer, William, PhD. Dr. Kraemer discusses the common myths and misconceptions around the topic of women and resistance training. NSCA Podcast.
Schuler, Lou. The New Rules of Lifting for Women. New York: Penguin Group, 2007.
About the Author:
Kurt Rawlins is a fitness professional, Certified Strength and Conditioning Specialist, and author. He specializes in helping professional women in Chicago shape and tone their muscles into fat-burning machines so they can wear whatever they want, and feel healthy and confident doing it. Visit his website at www.kurtrawlinsfitness.com to sign up for his free e-newsletter with valuable fitness and nutrition tips.
Article Source: ArticlesBase.com - 4 Reasons Women Should Lift Heavy Weights
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When diets and exercise do not work to clear trouble spots, many people resort to liposuction surgery to help them get the body you want. Where things have failed, a qualified plastic surgeon can actually provide the image of the patient's wishes.
Liposuction is a surgical procedure serious that requires a plastic surgeon with an eye and a hand of art activities. Also known as the sculpture of the body, this procedure involves the removal of deposits fat of certain known "problems" in areas of the body.
The most commonly operated in areas with liposuction include chin, breast, neck, cheeks, arms, legs, knees and more. Good surgeons will say that this surgery does not replace the diet and exercise, but may helping other methods do. But if diet and exercise is not practiced, it is possible that the fat deposits will return.
The choice of a surgeon to perform Liposuction should be really careful. The physician must be qualified. It is a good idea to have a surgeon who has exploration rights in the hospitals in the area, including if the procedure is completed in the doctor's office. And always check the background of your doctor and make sure he or she is easy to communicate. For results, the patient must establish its objectives and the physician should be able to explain what is possible, what is not and what results you can expect along with the possible negative results.
Many doctors who perform liposuction to find ideal candidates or close to it before it carried out the surgery. This means people with realistic expectations, normal weight or narrow and fairly elastic skin. Patients, of course, must be in good general health.
A good surgeon will emphasize a few things to a patient. The first is that there are no guarantees. Complications may arise and the desired appearance, can not simply be achievable.
When it comes to liposuction complications, many are the same as for any surgical procedure. There can be problems with infection, healing, nerve damage and more. Drug reactions are also possible as is a collection of fluid. The loss of excess fat and fluid if the procedure covers a large area can result in shock.
Even if the procedure was considered a success, other issues may arise, too. These include bagginess of the skin over the surgical site, pigmentation, loss of symmetry and irregular in outline and form.
However, liposuction surgery is considered a fairly safe procedure that can help both men and women deal with problem areas in their bodies. While no assurances, an operation successful can lead to a better body image and greater ability to maintain the appearance through diet and exercise.
Plastic surgeons who are well trained, qualified and honest with themselves and their patients can produce some surprising results. The trick behind it for the patient is finding the best, be honest with your doctor and themselves about expectations and follow all instructions before and after the procedure.
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Article Source: ArticlesBase.com - Liposuction Surgery Provides New Possibilities