9 Weight Training Tips | Female Bodybuilding

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Hey my name is Erin and I’m a former U.S. Junior Olympic-certified swim coach and personal trainer and fitness is my passion so I cannot wait to share it with you guys.

All right. Some weight training tips for you ladies. Now the first thing that I hear from many women is, “I don’t want to weight train. I don’t want to get big and bulky. I don’t want to look muscular. I’m going to look like a man. I can’t lift heavy weights.” Let me tell you if you haven’t heard it before, there is no way that you will look like a man unless you have a hormone imbalance. Women just don’t produce enough testosterone to grow as big as men. Therefore, you should not be afraid of lifting weights because no matter how heavy the weight, you’re really never going to get huge.

You always need to stretch. If you don’t stretch the muscle won’t appear long and lean. It can have a bulkier look. And you need to maintain a clean diet because you can build muscle underneath a layer of fat. You know the more fat that you have over that layer of muscle, the larger you’re going to look naturally until you get rid of that fat. So those are a couple of things to keep in mind. But please do not worry because you will not look like a man even by lifting very heavy weights. Most women don’t actually lift enough weight.

Another thing to keep in mind is that as women, we lose 5% of our muscle mass every ten years after age 30. So starting at age 30, your muscle mass is dropping off by 5% every ten years so it’s really, really important that regardless of what age you are you continue a strength training routine. If you start before the age of 30 that’s actually better because you’re building muscle mass and your body will have that muscle memory and it will be easier for you as you get older. But even if you’re 35, 40, 45, 50 it doesn’t matter. Pick up a set of weights. It’s never too late to learn. That said, if you’re brand new to strength training and you’re not quite sure how to use them, don’t just follow a DVD or even our videos alone. Get the help of a trainer, even if it’s just a couple of times so that they can correct your form and that you understand how to do it on your own.

Another cool fact if you didn’t already know this is that muscle burns fat. Yes, it does. So the more muscle that you have on your body, the higher your metabollic rate will be, theoretically, because muscle requires energy so you are going to expend more calories the more muscle that you have on your body. So it behooves you to build some muscle mass and it’s not that easy for women. You really have to work at it, eat enough protein and keep a clean diet, get enough rest.

Rest is also really important. Don’t overdo it. More is not necessarily better. People tend to think, “Well, if 15 reps is good then 30 reps is even better.” That’s not necessarily the case. You need to rest your muscles in order for them to grow. So what happens during exercise is that you’re creating tiny tears in the muscle fiber. Okay? And the way that the muscle grows and strengthens and hardens is by those torn muscle fibers healing. So you want to create those teeny little tears. They’re good. But if you don’t give yourself adequate time to rest, you’re never going to see any improvement. So it’s really, really crucial to rest. If you work legs one day, don’t work them the next day. Just listen to your body. Being a little bit sore is good sometimes, but you don’t want too much pain. No pain, no gain is true only to an extent. Don’t force yourself to the point where you can’t take it anymore.

Another important point is that the scale lies. Yes, it’s true. The scale can lie to you. And what I mean by that is that the scale is not literally lying but that people often focus on the number that’s on the scale and while that can be a good motivator to inspire you to work out and lose weight, it’s important not to focus so much on that number, specifically if you are weight training and looking to increase your muscle mass. The reason I say that is because muscle weighs more than fat. So it’s not necessarily a bad thing to see that number increase if the incre

Comments

Sophie Von Prytzbauer says:

That the weights are lying is sooo true… I started weighttraining about 7 months ago, I’ve never looked better, still, I’ve gained almost 10 pounds, and I’ve never weighed more… 🙂 It took some time to get used to the number on the scale, but now I’m almost excited when the number is higher.. Haha. I love it weighttraining!

larry lee says:

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Raven Jess says:

This was really helpful as i’m just getting into lifting heavy weights.

Ayoub Tube says:

I have lost 10 kgs in 2 weeks following a healthy lifestyle thanks to ExprezSliminizer!

cambria stumbo says:

These are some really good tips! Ever since I have been weight training I have gained 10lbs and still gaining… Also my appetite has increased is that normal? I have had trainers say it is and I should in take more protein?

Claire M says:

Thought this would actually give me woman-specific tips for lifting. Videos like these are important of course, but most, almost all, how-to lifting videos where they use more than 5 pound weights are made by men. There needs to be more of these made by women because we have different body types!

Christina McClure says:

I HATE bad info. 1lb of muscle is EQUAL to 1lb of fat. It just takes up less room.

Dawn_PiggieMama16 says:

Muscle does not weigh more than fat. A pound of muscle weighs the same as a pound of fat. What you’re trying to say is muscle is more dense, therefore you can fit more of it in a smaller space. That’s why the scale can go up when weight training, even though we’re getting smaller. It also has to do with water retention after a good workout, perfectly normal.

Liliia Wirth says:

It is hard to concentrate and to listen because of the music.

Nida Aizaz says:

Can women do weights during periods?

nevergiveup 2014 says:

OK to all those who are negative about what she is saying! Her body may not be all toned but what she is saying is in fact true. I hear diffrent theories and none of it work for me and as I came across this video as if right now!!! I said to myself “Check, Check, and Check I did all that What she is saying I see massive results in my body. She may not be toned or muscular but she is smart on what she teaches.

Gina m says:

i think everyone has a different body figure

Nola Susan says:

? where’s the tips?

arron frederick says:

she dont even look like she works out it looks like she spends more time on her teeth than on her body

Deepinside says:

Muscle does NOT weigh more than fat, muscle is just denser, that is all.

Ram Thapa says:

Shed all you fat through ExprezSliminizer.

Aida F. says:

Great advice Erin thank you so much!! The music doesn’t bother me at all, I tuned in to what you were saying and that’s what mattered, want arms like you!! 🙂

Oilers 98 says:

Good tips for female weight loss..

007Devilincarnate says:

“you need to stretch for the muscle to [change shape and] look long and lean”…not sure what the evidence is for this claim or is this just from your experience ?

neroma says:

Nice , but fatty lady

Nightmare Vampire says:

Since lifting hand weights, I can now lift a 15kg bag of dog food which before use to be to heavy.

Heather White says:

Excellent tips! Staying hydrating helps you lose weight and stay healthy more than you know.

Harpsichoré says:

Really helpful video. I would just suggest to keep the music a bit on lower volume, it is slightly louder than speach.

Tana C says:

Wow I think she looks amazing, don’t know what people are talking about, honestly I would love to have a body like hers

Gina m says:

i work out everyday so when my legs hurt the next day i do arms i always just listen to my body..

Angela T says:

Lol is she serious? If I lift too much weight, my arm’s look manly. Im a 25 year old woman… I don’t think women are thinking that they’ll LITERALLY look like a man. But some women can get quite mannish lol. I know some lesbians who could throw me to the floor and then some.

SofysGamer 22 says:

Aren what is your perfect weight in kilos

Perry Watts says:

Just a suggestion for future videos, as a viewer I felt like your background music was extremely distracting

kansasprincess10 says:

inspiration

samia meg says:

Your so wonderful and inspiring 🙂

Amazed Fitness says:

shared!

bna mania says:

omggg, the music is so distracting 🙁

Valentin Serebrov says:

Scientific data show that you are able to improve your muscle building process 2x-3x quicker; by just modify your eating plan. Because the time you spend on the gym is only 3% of all your time.

Luisa Alvarez says:

And she’s chubby

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