I came across this article yesterday on facebook that was shared by a Former Figure competitor regarding cardio/running. It was interesting that it was coming from her because it’s well known across the fitness industry that those in the body building competition put in over 10 hours of cardio a week to achieve their lean figure. However, this article (you must read!) provides a completely different outlook on it.
It’s true, please let me ask you. If you are a woman, and you want to lose weight, what’s the first workout that comes to your mind when you think about going to the gym and exercising? Going for a walk, go for a jog, maybe achieve a 5K? Now let me ask you again, if someone told you, you SHOULD NOT run and they told you to lift weights, would you snort at them worried you would get huge like all the guys?
Now I present you this article:
Why women WON’T get huge lifting weights. Great article, lots of great stuff on bodybuilding.com. I suggest you hang out around there and check out other stuff (aka, articles) that they have.
Now, if you have never stepped foot inside a gym, have anxiety when approaching one. Don’t kill yourself over it, start at home. Invest in a TRX (I have a blog post about it here: https://priorityfitfemale.wordpress.com/wp-admin/post.php?post=158&action=edit), get a swiss ball and browse my blog for some exercises you can do at home. Take a walk and do sets of walking lunges in your walk, maybe stop at a park and work on some pushups, etc. Park’s are fantastic for working out!
However, if you do want to learn and get into a gym to start working out with weights and you have never worked out before in your life. Ask the front desk for someone to give you a tour so you know where the equipment is and someone can show you how to work each machine. Every gym has this option available to newcomers, use it!
Personally, if you have never used weights before in your life, go with machines. Machines provide more support for your body, which is good when new because your body isn’t used to these movements to begin with, the more support will help you learn which muscles to use and which muscles the machines will use. Starting with 3 sets, 10-15 repetitions 3-4 x a week will do wonders for you!
If you have a previous history of weight training, and you want more from your workout. I would suggest free weights. Free weights are a bit more of a tricky business because they do require more stabilization, but that’s good because more stabilization + more muscles used = stronger. Free weight exercises would include (as a suggestion because there are a thousand!)
- Barbell squats (squat rack)
- Shoulder Press
- Bicep Curls
- Tricep Dips
- Walking Lunges
- Front arm raises
- Incline Flies
I would make this post MUCH more detailed, but as it stands, I can’t, I’m short of time right now. If you have any questions and want more info, please leave a comment! 🙂