as a female in the exercise science field for the past 12 years, i have learned a thing or two about the importance of weight training. you get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. and finally, if weight training is done properly you will likely be sore the day or two after your workouts (especially if you are new to resistance exercise). after all, weight is just a number and doesn’t say a whole lot about your body. i have trained a lot of individuals over the years and i cannot tell you how many have sold themselves short. if you want to lose weight and not look “skinny fat,” you need to lift heavy weights. you don’t have to spend more than 30 to 45 minutes on your weight workouts. the key is to work hard throughout the entire workout, minimizing rest and keeping your heart rate elevated.
by pushing your body out of its comfort zone, you are forcing it to respond and to change. make your body work for you, and don’t be afraid to fail. incorporating these into your weight-training workouts can increase the intensity of your training, which is ideal for losing weight. of course, you still want to focus on using heavy weights. move quickly from exercise to exercise and rest for a minute at the end of each round. if you decide to split your workouts, try to do two workouts focusing on your upper body, two workouts focusing on your lower body, and one total-body workout per week. she is a member of the international society of sports nutrition, delta omega public health honors society, and a metabolic effect instructor. stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
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