Bodytalk
Question: As a woman, if I lift weights, won't I start to look like a guy? Weightlifting
builds better,
healthier bodyAnswer: Absolutely not!Lifting weights will not cause a woman to develop big bulky muscles, thus resembling a man, unless that's what she really wants and is willing to train very, very hard to develop that look.
In regards to lifting weights, women have been victims of gender stereotyping for years.It's slowly changing now, because female baby boomers are discovering how effective weightlifting is for maintaining bone mass and good muscle tone as they age.Here's what lifting weights does do for a woman's body:It increases muscle density, which helps reduce body fat and increase lean body weight. Lifting weights visibly tightens and tones the muscles.In short, it builds a better physique and a healthier body, and it does it faster and better than any other form of exercise.
Women often don't want to train with weights because they are afraid they'll bulk up.In fact, because women don't have high levels of muscle-building hormones or the same amount of muscle fiber as men, they will find it very hard to add on enough muscle mass to look masculine.For a woman to develop the kind of physique normally associated with men, she would have to: 1) be genetically predisposed toward large muscle growth; 2) ingest ergogenic substances such as steroids that cause unnatural muscle hypertrophy (growth), and/or 3) participate in a very high intensity, high volume training program.High intensity, high volume training means going to the gym six or seven days a week, and spending a couple of hours there each time you go.
One last thought, while we're on the subject. It's a myth that women should train differently than men. All the evidence points to the fact that women can benefit from the same workloads (proportionately speaking) and training methods that men enjoy. Women are no more likely to suffer injury when lifting weights, either. In fact, men are more at risk for weightlifting injuries than are women, because men often let their egos dictate their workloads.
Every woman, no matter what her age, should work on developing a training program consistent with her individual physical and psychological makeup.
Q: I'm about 30 pounds overweight and am finding it hard to lose this weight.Can you make any suggestions that might help me in this endeavor? A: First figure out your ideal weight. Ask to see the weight charts at your doctor's office or local health department. Be realistic and strive for a healthy body, not a skinny one.
Identify negative eating habits.Figure out which foods you abuse by overeating and then avoid those foods entirely.
When eating, avoid distractions. We often eat while working, watching television, reading or even driving. We're not aware of the amount of food we're eating because we're so preoccupied with whatever else we're doing.
Unconscious eating can lead to overeating.
Design a meal plan -- include breakfast, lunch, dinner and snacks --and stick to it.
Realize you have a choice.You can choose to eat a candy bar or you can choose not to.By choosing not to,you're choosing to be healthier.
Work on letting go of a deprivation mentality. Don't become a prisoner on the diet roller coaster.
Instead change your lifestyle and eating habits.
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.
