Why Women Should Lift Weights

Step back Jazzercise and take a seat Zumba! Women everywhere are realizing the amazing benefits of weight lifting. The best part? No expensive gym membership required. All you need is a cheap pair of hand weights you can purchase at Wal-Mart. If you're new to lifting, or new to exercising, start with a set of 3 lb weights and a set of 5 lb weights. If you are already exercising you might want to go with 5's and 8's.

Here's some of the benefits of weight lifting.

1) Increase Your Metabolic Rate - Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat. With more muscle you burn more calories even when you're doing nothing at all!

2) Increase your bone density, your lean muscle mass, your balance, and your ability to heal.

3) Reduce your risk for coronary disease and diabetes.

4) My favorite? You need to lose less weight! You will lose more inches and need to lose less weight to get into those skinny jeans!

Worried about bulking up?
DON'T!!! It is testosterone that helps men to bulk up and women simply do not have enough of this hormone to bulk up like they do. Trust me, I have PCOS (Poly-Cystic Ovarian Syndrome) and one of the symptoms is excess testosterone production. If I don't bulk up while lifting a woman with normal hormone levels won't come close. You'll just build nice lean muscle.

So whose ready for days 3 & 4 of the routine? I am feeling the burn for sure today!

Day 3
Biceps - Hammer Curls - 3 sets of 12-15 reps
Triceps - 2 arm overhead extensions - 3 sets of 12-15 reps
Chest - Chest flies - 3 sets of 12-15 reps
Back - Standing Bent Over Rows - 3 sets of 12-15 reps
Shoulders - Military Press - 3 sets of 12-15 reps
Abs - Torso Twists

Day 4
Legs/Butt - Squats - 1 set 20-30 reps
Back Legs - Standing Leg Curls - 3 sets 12-15 reps
Inner Thighs - Plie Squats - 3 sets 12-15 reps
Calves - Heel raises - 3 sets 20-25 reps
Abs - Pelvic Tilts

Google the individual moves but feel free to let me know if you can't find info on any of the moves. Just start! Every great change starts with one decision, one moment. This could be yours! So go buy some weights and drink some water. Then come back Friday for a new low-carb recipe.