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December 28, 2017 By Ranveer Allahbadia 2 Comments

Women and Weight Training

women-fitness

Most Indians associate the word ‘Gym’ with big muscles and this is the unfortunate truth about gyms in India. Gymming and weight training automatically gets you to picture a bulky man with veins popping out of his arm. I personally blame the media for this. But, it isn’t the 1980s anymore. The world has moved beyond this idea that gyms and weights are meant only for men.

As a fitness coach, and online influencer, the one thing I honestly believe is that woman all over the world should experiment with weight training or resistance training at some point. I am of the opinion that women benefit MUCH more from lifting weights than men ever will? Unfortunately, most women believe that weight training WILL make them bulky. But, it’s not as simple as that. Yes, I get that most women don’t want to look like female bodybuilders but, here’s what you need to know. Female bodybuilders (Insert picture) look the way they look because of injecting testosterone and steroids in their bloodstream.

The one scientific truth that women must be aware of is that weight training has different effect on male bodies and a different effect on female bodies.

Testosterone is the hormone that makes men manly. A part of being “manly” is having the ability to pack on muscle. And packing on muscle is enhanced with higher testosterone levels. That is also why the bulky bodybuilders you see on stage ‘look unnatural’ to some. They’ve injected themselves with heavy amounts of testosterone. But, if you’re a normal, everyday woman, you need to know this one thing – You DO NOT have as much testosterone as men do. This factor alone will prevent you from becoming bulky through weight training.

Most women have one common fitness goal – to lose weight. What most women don’t know is that there are slow ways to lose weight, and fast ways to lose weight. Conventional weight loss techniques like swimming, running or even something like zumba are just cardio exercises. They are primarily working your heart. So, while you’re doing the activity, you’re burning calories. This can be called an active burn of calories.

The biggest difference between weight training and these conventional methods of losing weight is that weight training is the most intense activity you can put your body through. It damages your muscles like no other activity. When you lift weights, you burn calories. But, the real charm of weight training for women, lies in the “after-burn effect”. Because of all the damage you’ve inflicted on to yourself through weights, your body continues burning calories 2-3 days after you’ve done the weight training. So you’re getting both the benefit of an active burn as well as a passive burn. And this form of damage and repair, if combined with a bit of cardio (running, swimming, zumba) will benefit you the most in terms of weight loss.

But, weight loss is a very short term goal. As a woman, you need to take a step back and understand what you’re becoming in the long term. The bitter truth is that women’s bodies disintegrate faster than male bodies. After the age of 25, women’s bones tend to become slightly more porous. They lose a bit of their density and strength. In this process, women also get more injury prone as they grow old. And strength training with dumbbells and weights can be the savior in this case as well. A good training programme, executed in your 20s, will pay off for the rest of your life. Long term strength training has been proven to benefit everything from women’s bone density to aging processes to strength and of course rapid weight loss.

This is what Indian women need to learn. Science is pointing in one direction. And as a 21st century woman, it’s time to open up to new concepts. Forget what you’ve grown up seeing in the media and forget what you’ve been told by the society you live in. The only person you should be listening to is science. And science urges you to step into the weight room. You grow as an individual ONLY outside your comfort zone.

September 10, 2014 By Mitali Ambekar 2 Comments

Smart Girls use Dumbbells

weight-training
As a sports nutritionist, I have in the past only worked at various Gyms. My primary job was to plan diets. At times I even had to look at client’s workout schedule to be then able to accordingly plan a diet for them. It is during this stint that I realised that most women clients would either only do cardio and stretching or do weights with the same amount of weights for almost 3months continuously. They would lift minimal weight of 2.5lbs/5lbs and that too they did as their trainer told them. I then had to spend extra time with these women and explain to them that they should start their weight training initially with lower weights but gradually increase the weights to higher pounds to achieve the necessary results or the goals they have set for themselves.

Ladies..Wake up!! Today its women power and we women are walking shoulder to shoulder with men in varied fields. There is always this fear I have seen among women who go to gyms to lift weights. So don’t be afraid to lift weights and do as men would do. Or at least get closer.

Don’t worry!!You will not put on those extra muscles that will make you look manly because we women have been blessed with some lovely hormones that give us the beautiful body. So, irrespective of how much ever weights you pick up you will never look manly. It will only tone your body to make you look more beautiful, energetic and fit.

Women are the master of all trade and we often work towards keeping one and all happy. We are very good at multi-tasking and most of us do it with ease. And to be able to perform all of these duties to the fullest we have to have amazing energy levels, great stamina and a strong willpower too. And after doing all this if we want to look good and maintain ourselves there is nothing wrong with it at all.

Many women who are not fit or not into regular exercising often face lot of menstrual problems, pregnancy issues, Post pregnancy weight issues etc.. All of this can be sorted out with regular weight training.

Women can achieve the stamina, long lasting energy, good looks, a toned body and beautiful skin with a good workout. Maintain the same consistency of one day gym and one day cardio.

Listing the benefits of weight training for girls/ladies/mother/grandmother.

1. Strong Bones : Most of the women face bone density issues, especially in old age. Weight training helps you in increasing the bone density. In younger girls it makes it stronger.

2. Lesser Body fat: As you gain muscle with weight training your metabolism will increase, in turn making you burn more calories, thus leading to a toned body and lesser fat %.

3. More Energy: Exercise helps you in boosting your metabolism, thus more energy.

4. Stronger Body: Exercise helps in stronger muscles thus helping you maintaining your daily chores easier like picking up grocery bag and carrying children around, picking a   bucket etc.

5. Fights depression: Exercise releases certain hormones in the body which makes you feel good and enhances your mood too.

  1. Manages chronic conditions: Chronic conditions like Aches and pains in the joints, blood pressure, Heart disease etc., and their symptoms reduce with regular weight training
  2. Eases Menstrual Issues: MS and menstrual pain, one of the biggest concerns for females, is taken care of if Regular exercise is a part of daily routine.

8. Post Pregnancy weight: If you are weight training regularly, even after pregnancy getting back in shape becomes easier.

9. Skin & Hair : As blood circulation increases due to exercise, your skin and  hair become more healthy and better.

10. Thyroid & PCOD: Weight training helps insulin resistance and reduces body fat, thus helping cure both Thyroid and PCOD.

There are numerous such small but good benefits for women in including weight training as a part of the exercise regime.

So go Pump The Iron Girls!!

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