As a young woman trying to lose weight and get fit, I hear a lot of "don't lift heavy weights, just tone" and "you need to do a lot of cardio to lose any weight" and "try not to get bulky". I hear this from friends and some family members. But, in reality, lifting heavy weights combined with cardio is helping me get smaller. That's right, ladies, smaller. Not bulky, not big, not hefty, but smaller and leaner. Women are not naturally able to bulk up like men. Biology does not allow it without outside influences like steroids and testosterone supplements.
I started my fitness journey at a body fat percentage that was probably close to 47% at my heaviest. I'm not a tall woman. I'm 5'2. I'm basically a Hobbit, guys. At my heaviest, I was just over 200lbs. That's not good when you're that short! It's been a journey trying to figure out what would work for me as far as nutrition and exercise, but my trainer and I have found something that's working. Now (today actually!) I am down 10% of body fat! Not where I want to be yet, but definitely getting there! I have lost 3% of my body fat in the past 2 weeks (the gym I go to for personal training has a body scanner, it's freaking cool! I can talk more about that if anyone wants to know more about it).
Alright, so what does this have to do with women lifting heavy weights? Everything. I have been training with heavy weights (for me, the Hobbit) and I am losing fat like crazy! My metabolism is up, my energy is up, it's more interesting and satisfying than cardio (which I do and I still hate it). I am the strongest I have ever been. That is truly empowering. Physically, and mentally.
I only do about 15 minutes of HIIT (High Intensity Interval Training) cardio a day and about an hour or so of lifting weights. Most of the time it's heavy lifting, but I do also do lower (not super low) weight and high reps, but the more I lift and the stronger I get, the easier it is to lose weight. It really really is. I also follow a specific nutrition plan that works for me. That is also very very important. (I can talk more about my nutrition plan later, too).
I just wanted to share this accomplishment and a little bit of what I have been doing for exercise. Stay strong ladies! Don't be afraid to lift weights or learn how to lift weights. Dudes, encourage the women in your lives who want to get healthier not to be afraid of being strong. Encourage them to lift weights in addition to doing cardio.
Nutrition, Strength, Discipline, and Consistency.