When I tell people about my workout scheme, most women have a negative comment about the weight lifting part. Something about not wanting to look like the Incredible Hulk in a bikini….just trying to picture that gives me the creeps. Trust me, I totally understand that no girl ever wants to look like the incredible hulk, least of all me. Trust me again when I say the choice of whether or not to lift weights isn’t a choice between bat wings and incredible hulk arms. There is a solid middle ground that means toned, beautiful arms as well as a healthy cardiovascular system and happy body. If for some reason you want incredible hulk arms, I hear steroids are the way to go.
With this weight lifting dilemma in mind, I found this interesting tidbit by Chalene Johnson (posted on her FaceBook like page this month), in one of the fitness groups I am a part of:
“How often? As little as 1x per week (lifting heavy) was shown to make a noticeable difference in body composition! With 3x a week, results were SIGNIFICANT!
Trying to lose weight and and reduce body fat-then lifting weights or body weight training may be your missing piece!
In a recent study, 10 weeks of strength training was shown to increase resting metabolic rate by 7 percent, and an average of 4 more pounds of fat loss in those who strength train 3x per week vs those who solely did cardio.
So if your goal is to get lean-you need to lift it may be time to ditch the treadmill , and say hello to weights,”
Some BeachBody workouts that are great for reducing bat wings and building a little bit of muscle are: Chalene Extreme, Body Beast (yes, even women are doing this workout), P90X, P90X2, P90X3, and the newest BeachBody workout that was released in December Hammer and Chisel.
I am currently using Insanity: Max 30 workout, and have also completed cycles of P90X/3, while also using Body Beast: Lucky 7 and my arms aren’t ripping out of even my tightest shirts (even when I get REALLY MAD).
These are my arm results back in January/Febraury 2013 while doing TurboFire and adding in Body Beast-Lucky 7 once a week.
The other, long term advantage of including weight lifting in a workout (especially as we get older) is fighting osteoporosis. The best way to fight osteoporosis is to be proactive (don’t wait until bones start breaking) and participate in regular weight bearing activity. Unless you are really good at hand stands, activities like lifting weights or yoga are the best way I know of to provide weight bearing activity for arms.
If anybody has any questions about lifting weights as part of an overall body workout, I would be happy to answer them!