4 Reasons Why You Should Lift

Lifting weights not only creates a stronger, healthier, and more resistant body but it also gives a confidence and pride within yourself.  So lets just cut to the chase as to why you should lift:

  1. Increased metabolism.  It takes more calories to maintain a pound of muscle than it does to maintain a pound of fat.  Not that you have to become muscle bound but changing your body composition to put on a pound of muscle you will burn about 50 more calories a day.  Quick math 50 x 365 = 18,250/3500 = 5.2 pounds burned in a year that you didn’t have to “work” to lose.  More quick math if you put on 5 pounds of muscle you will burn of 26 pounds of fat with in a year… Everything else staying the same.  Sign me up for that!!!
  2. Increased bone density.  To the women reading this, this point is SUPER important for you because of osteoporosis and osteoarthritis.  When we lift the muscle will tug on the bone which will force the bone to have to become stronger to support the muscle.  So wah-la stronger muscles equals stronger bones which equals a better quality of life.
  3. Stronger body in general.  This is sort of stating the obvious but when you workout your body becomes stronger and more resistant to injury and sickness.  It’s not proven but I honestly believe that I almost never get even a common cold because I workout. I keep my body working at a high efficiency level to the point that I don’t get sick and if/when I do I am back to feeling better in less than three days.
  4. Great looking body.  Lets face it when you step out on the beach with your tinny weeny yellow polka dot bikini people will notice that you go to the gym and that you have put in countless hours working on your look.  There is no better confidence booster than that!

While we are here I am going to put a fallacy to rest:  Women bulk when they lift.  I can’t stand it when I hear women say this!  Especially when I hand them pink 5 lb. weights.  Do you seriously think you are going to put on all kinds of muscle doing 3 sets of 15 reps with 5 lb. weights?  I dare you to think that through.  The truth is it takes a long time to put on muscle and a consistent effort lifting heavy weights at your max effort level.  However the true reason why women won’t “bulk” is that we don’t have the levels of testosterone like men do.  So it’s just not going to happen unless a women pumps herself with all kinds of steroids they just will not build big muscles.  Period.

To also help you pave the way a little with a weight lifting workout I set up a workout to follow:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Chest Back Legs Chest Back Legs Rest
Shoulders Bis Abs Shoulders Bis Abs
Triceps Triceps

Types of sets you can do:

  • To build muscle: 3 sets of 10
  • For a longer leaner muscle development: 3 sets of 12-15
  • For a cardio lift: 3 sets of 20-30

I usually do 12-15 or 20-30 with my clients and then through in a heavy day to switch things up.  I would recommend rotating between all three of these types of lifts.

Good luck with your lifting program and let me know how it all goes!!!