Weight Loss

Women and Weight Training

When looking around the gym, youโ€™ll notice most women are spending the majority of their time on the cardiovascular machines. While cardio is a great for heart health and conditioning, the best way to improve your overall fitness, reduce body fat and maintain adequate muscle mass is through strength training.  Even with this knowledge, the number of women who pick up heavier weights than the pink dumbbells at the gym are extremely low.


This behaviour may be due to the misinformed belief that strength training will make you bulky. Unlike men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. So unless you pump yourself full of testosterone, and eat more calories than you are burning every day your muscles will only get stronger and denser โ€“ giving you that toned and defined look that you are after.

When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles itโ€™s recruiting more calories and energy to fuel the recovery process there by boosting your resting metabolism. As you build lean mass, you will burn more calories thought out the day. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

So what are you waiting for? Reduce body fat, feel stronger and more confident. Pick up heavy weights and start building your body today!

Weighing in on Weight Loss

Number on the scale wonโ€™t budge? Don't let it get you down. Here are 4 ways to better monitor your weight loss goals:

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1) Track your Body fat percentage. Because muscle weighs more than fat, this measurement will give you a better picture of your progress. If the numbers on the scale donโ€™t change, or increase, this method will be able to tell you whether you gained muscle or fat. This is much more accurate and motivating than weighing yourself alone.

2) Weigh yourself less often. If you still want to weigh yourself, combine it with body fat percentage readings and do it less frequently. Weight fluctuates greatly within a day. Pick one day a week and weigh yourself in the morning without clothing. Be sure to avoid weighing yourself right after a workout. You will most likely have lost a ton of water weight and will probably be upset if you weigh yourself the next morning and notice that the numbers have gone up.

3)  Measure yourself! Measurements are a great way to determine success. If you notice youโ€™re losing inches, even if youโ€™re not losing the pounds, you can celebrate that youโ€™re on the right track as youโ€™re replacing stubborn fat with muscle.

4)  Assess your well-being.  Weight loss is just one of the benefits of exercise. How do you look and feel? Do you have more energy? Are you able to do things that you weren't in the past?  How does your clothing fit? Are you starting to see some more muscle definition? These are all questions you can ask yourself to assess whether youโ€™re on the path towards a healthier, happier you!