Weights are scray, right?
I don’t mean to sound patronising, but if you’re a female new to weights..it’s kinda true.
Your attracted to the idea of weights but you want to build lean, sexy curves…not get bulky.
This post covers everything you need to know about weights to get lean fast.
The world of fitness is confusing and often contradictory.
It’s hard to know where to look for sensible advice from an unbiased source
As a result many women are stuck in a rut with no clear path to follow.
They’re turned off stepping foot into a gym, or trying something new.
Something that could skyrocket them towards faster results.
Heres why weights are the key to your transformation!
How to Lose Weight and Generally Look Better
Weighing less doesnt necessarily mean youll better
If i said you could lose 14 pounds but youd look the same, would you be happy?
Probably not.
What if i said you could lose 10% body fat and youd look amazing in a bikini.
The difference is that fat loss results in a chance in how you look.
Fat loss is about keeping muscle and losing fat to reveal lean, sexy curves.
Weight loss means you weigh less from losing a combination of muscle and fat.
Lets start focusing on a change in physique, rather than weighing less.
Your change in physique cant be measured by a linear change in weight on the scales.
BUT
You can measure it reliably by measuring your body fat percentage.
(measuring the thing you want to lose)
Makes more sense doesnt it?
The Fear of Bulk
Are you scared of getting bulky?
Dont be.
Its not going to happen if you follow the advice in this post.
Its a common belief that weights can make females bulky.
This simply isn’t true.
In fact, it’s likely that the celebrity bodies you admire, have been carved by a set of dumbbells.
Female bodybuilding might be to blame for this, as the most successful female bodybuilding icons have helped to bring free weights into the lime light. As a result, women can sometimes associate weights with mass, but as time goes on, more and more women are thankfully starting to understand that weights are actually brilliant tools to sculpt a sexy phsique.
It’s all down to how theyre used, and in the case of women – there’s no need to be afraid whatsoever.
Don’t Guys Use Weights to Build Muscle?
They do but they’re set up differently to females.
Guys ability to gain enormous sizes is due to the amount of growth hormone they can release – this is precisely what goes into the “man” mix and allows, well, a man to be a man.
Females release roughly a third of the growth hormone output in comparison, which means, it is impossible for a woman to reach anywhere near the size of a male natutally. So even when a female does the exact weight lifting routine as a guy, the results will be different.
But Some Women Definitely Get Bulky Lifting Weights…
“I used to like doing weights but it was making me too bulky.”
It can happen but not for the reasons you might think.
While its true that lifting weights is likely to lead to lean muscle development, should there be a layer of excessive fat over the areas being targeted, the muscle will develop underneath and push that layer of fat forward and create a “bulge” like appearance.
The difference between you burning fat and building muscle is really going to come down to diet.
To gain muscle, you need to eat more than you expend.
Thats never going to be the setup on a fat loss nutritional plan – so dont worry.
If you feel like your getting bulky, its your diet you need to address, not the weights.
Weights will speed up your fat loss and transform your bodies shape and size.
Lots of cardio wont.
Im Sold! How Do I Start?
Youve seen the light. Congratulations.
Your on the path to burning more fat than every before.
Your training needs to be targeted, structured and tailored to your level.
A few key pointers to start with –
- There is no perfect program, but some will suit you and your goals better.
- Its more about what you can do every week and enjoy.
- right or wrong program, but some programs and protocols are better than others.
- If youve never lifted weights before, get a trainer. Lifting weights is a skill and you need to develop yours to prevent injury and achieve the right training effect so you burn fat and achieve the results you want.
- Poor form leads to poor results and a high risk of injury. Hire a trainer.
- Once you have solid technique, dont be afraid to lift heavy. You need to be doing a little more than you did the last training session, so ditch the pink weights and get serious.
- 45 minute sessions, 3-5 times a week is all you need.
- Prioritise and schedule that time in your calendar. We all have the time to train, if you dont right now then record what you do each hour in the day and replace the less important hour with training.
Ok so now that we know weight lifting is the key to your ultimate body, heres how to start.
Heres a sample 3 day week training plan.
This program hits every part of your body including all the key areas women love to work – Glutes, Shoulders, Arms, Legs and Back.
It doesnt need to kill you to start but the important thing is we make progress each week.
Youll enjoy it and youll definitely enjoy the results.
DAY ONE
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 5 |
| Barbell Deadlift | 4 | 8 |
| Bench Press | 3 | 12 |
| Dumbell Row | 5 | 5 |
| Dumbell Shoulder Press | 4 | 8 |
| Lat Pulldowns | 3 | 12 |
DAY TWO
| Exercise | Sets | Reps |
|---|---|---|
| Dumbell Lunges | 4 | 8 |
| Glute Bridges | 3 | 12 |
| Incline Dumbell Press | 4 | 8 |
| Chin-Ups (Use assisted machine) | 5 | 5 |
| Dips | 3 | 12 |
| Cable Rows | 5 | 5 |
DAY THREE
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 8 |
| Barbell Deadlift | 5 | 5 |
| Bench Press | 5 | 5 |
| Dumbell Row | 3 | 12 |
| Dumbell Shoulder Press | 3 | 12 |
| Lat Pulldowns | 4 | 8 |
Notes
- Pick a weight where you sold form with only 1 or 2 reps left in the tank after the prescribed reps
- Do 2-3 lighter warm-up sets
- If your mobility or injuries are holding you back, changes the exercise.
- Track all your reps and weights in a workout journal.
Phil Giffney
Founder
Results Fitness
Personal Trainer Dublin and Body Transformation Gym in Blackrock, Dublin
