want to get too big” by Hollie G., Head Trainer
At the start of classes I have clients
choose their hand weights. I usually already know who can hold a plank for
longer than I can (instantly blacklisted) and who can hold a squat for a whole
season of ‘Lost’, yet I still see so many clients choosing the lightest hand
weights available! I know you can manage more than that, so why go so low!?
Unfortunately the stereotype associated
with women and heavy weights is that of oiled up bodybuilders, chunky limbs and
a loss of femininity…it is highly incorrect and such a waste of a great
FACT – Women don’t really get big! The body
requires Testosterone for muscle growth (hypertrophy)
and women have an incredibly low amount of this (10-30x less than males).
There’ll be no hefty muscles in sight, instead lean muscle and reduced body
FACT – Increased muscle mass in the body
increases the resting metabolic rate. The more muscle you own the more calories
you burn throughout the day. Yes that includes sitting on the sofa and sleeping!
For every 1lb of muscle you gain, you burn 35-50 more calories a day (without
trying). It seriously adds up.
FACT – Lean muscle takes up less space than
fat pound for pound. This means that as you turn fat into muscle your clothes
will fit better, the body will slim down and again you will NOT get bigger!
FACT – There is no dispute that
Cardiovascular work burns a large amount of calories however weight training
burns more calories in the body in the 24hrs following. Think of the long term
FACT – Opting for heavier weights in your
session can burn twice as many calories as if you pumped half the weight twice
as many times!! So 8 reps with 4kg weights burns twice as many calories as 16
reps with the 2kg weights – use your time wisely!!
FACT – Weight training improves bone
density and mass which can seriously reduce the risk of osteoporosis as well as
injuries! There are also studies suggesting it can help the fight against
Diabetes as it increases insulin sensitivity.
FACT – Ever wanted to get a smaller bum so
taken up running/cycling, to go and find instead you lose a cup size in your
bra? Cardio work won’t target areas whereas weight training can be more
specific! Speak to your trainer for help with this.
So how does this work in class?
*Don’t let yourself get comfortable.
*Bring a few sets of weights with you in
case you want to change during the exercise.
* Listen to your body, if by the end of an
exercise you didn’t feel it where you were supposed to, remember next time to
use heavier weights or heavier springs.
*Don’t be embarrassed to rest during
exercises, you need to bring the muscle to fatigue, you should aim for the
point where you couldn’t eek another rep out.
It’s no myth; muscle does weigh more than
fat. Throw away the scales and use the fit of your clothes as your guide.
skinny, is sexy!
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