Do women need strength training exercises?

strength

Do women need strength training exercises?

The number one persistently persistent myth is weight training bulks women up. Nothing could be further from the truth. The only things bulking women up are those biscuits, breads, and bagels.

Lifting heavy weights benefits women and is one of the best ways to increase strength, while simultaneously improving muscle tone. Here are the top 3 myths:

Myth 1: Strength training causes women to become larger and heavier.

The truth is strength training helps reduce body fat and increase lean tissue. Muscle takes up less space than fat. Muscle is also 100% more metabolically active, and along with diet and the appropriate amount of cardiovascular exercise will help to accelerate your weight loss. The payoff…you’ll be leaner, more toned, and defined.

Myth 2: Women should avoid high-intensity or high loading training. Women are typically encouraged to use limited resistance, such as light dumbbells, in their strength exercises. Women need to train at intensities high enough to cause adaptation in bone, muscle, cartilage, ligaments, and tendons. When exercise intensity provides insufficient stimulus, you’ll gain insufficient benefit. To gain maximum benefit from strength training, women should often perform their exercises at or near the repetition maximum for each. Lifting heavy weights will produce the firm, fit, and cellulite free looking body that most women covet.

Myth 3: I exercise so I can eat whatever I want. This is another big myth. Listen, exercise is no substitute for poor nutrition. Contrary to popular belief, you simply cannot eat poorly and exercise the poor choices away in a thirty minute jog on the treadmill. Sorry, it just doesn’t work that way.

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.

Certifications

Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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