“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.
“I'm just going to lift lighter 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, increase fat oxidation 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, increased fat oxidation and release more 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 size 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. As a rule of thumb you should fatigue after 8-15 reps opposed to 25-50 reps.
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