When it comes to strength training there are some false
perceptions out there… “I can’t lift
heavier weight because I’ll get bulky,” or how about this one… “I’m just going
to lift light weight for more repetitions to tone up.” Sorry to say if you believe and are following
the methods of these quotes then you are most likely off track to your
goals. I know, that just blew your
mind! It’s cool though I’ll explain.
“I
can’t lift heavier weight because I’ll get bulkly.” This is a messed up statement on so many
accounts, especially if you are female and not a steroid user. First off, it takes a tremendous amount of
testosterone in the body to even give an opportunity to produce bulky muscles,
far more than any woman could produce naturally. Second it takes a high calorie intake to
produce bulky muscles, typically above 3500 calories/day. Finally a normal “bulking” strength training
routine is 5-6 days/wk for 90min.
“Im
just going to lift light weight for more repetitions to tone up.” Performing a few extra repetitions on a
weight training exercise is not significant enough to burn extra fat and may in
effect burn less fat. If intensity is compromised, less fat may be burned when
light weight is used with high repetitions.
With strength training the idea is to boost your metabolism and growth
hormone in your body to burn more fat; lighter weight does NOT achieve this
result.
Now let’s
discuss why you should push aside those light weights and step up to those
heavier dumbells or kettlebells. The obvious
answer is heavier weight increases the intensity of your workout and therefore
increases your caloric burn. Above this,
heavier weight can stimulate higher metabolism and release of growth hormone
(helps burn fat) in the body. Think of
it this way…higher weight increases strength, strength increases intensity,
intensity increases metabolism, metabolism regulates body fat….BAM, again just
blew your mind!
Next
time you’re in boot Camp, grab the next kettlebells up. Even if you can’t complete the timed circuit
or reps given, know you did your body justice and doing better benefit for yourself
and your goals.
