If you want to lose body fat (isn’t it fat rather than simply weight that you want to lose?), then improving muscle tone – not muscle bulk, is absolutely key. Women often worry that they will develop bigger thighs and chunky arms if they do resistance work. To build big muscles you need lots of testosterone. Women produce tiny amounts in comparison to men which makes building big muscles for women, virtually impossible without steroids.
It doesn’t require much time for great results. Doing resistance & weight bearing exercise 2 – 3 times a week for about 2o minutes each time will make a BIG difference to your body shape, tone and your metabolic rate.
You can achieve this by using your own body weight to resist against; free weights or exercise machines to work all your muscle groups. They latest thinking is to work all the body’s muscle groups (rather than working certain body parts at one time) and working each muscle group to the point of failure i.e. having a heavy enough weight that you simply cannot possibly do one more after 12 – 15 slow, steady repetitions.
In doing this you will trigger your body to produce the wonder that is human growth hormone (HGH). HGH is produced at night as your body recovers from your workout. A workout where you have really worked your muscles hard will have caused tiny tears in your muscle fibres. The HGH is required to heal and strengthen the muscles. The magic is that HGH requires a lot of energy to be produce, hence triggering body fat metabolism for its very production. Also, as the HGH increases your muscle tissue, so your metabolism will increase as muscles, even when not being used, are metabolically demanding, requiring fuel even when you are asleep. So, this is a double whammy when it comes to getting rid of stubborn fat reserves.
It’s a good idea to get some help from a personal fitness trainer or a member of staff at your gym to help you put a resistance training programme together for you as good technique is essential to avoid injury and to get the best results.
However, there is absolutely no need to go to a gym or to buy fancy training equipment in order to get a good workout. A couple of resistance bands and a few dumbbells are all you need as many resistance exercises can be done using your own body weight as resistance.