Don't Believe Women's Weight-Lifting Myths
Bulky Muscles Not A Problem
POSTED: Thursday, September 17, 2009
  iStock / garymilner |
Wendy Roltgen, Contributing writerAre you looking for toned arms like Michelle Obama? Then adding weight lifting to your exercise routine is essential.Strength training, along with a healthy diet and regular cardio exercise, is one of the best things women can do to maintain metabolism and keep their arms looking great.Despite popular belief, lifting weights does not make most women look masculine and bulky. Since women naturally have less of the hormone testosterone, an essential hormone for increasing muscle size, they do not gain muscle in the same way as men.Of course, women who want to can get very large muscles. But women who compete in body building competitions train for hours a day and utilize supplements to enhance their muscle mass. Women who follow a basic strength training regimen will not develop muscle in a similar fashion.For great looking arms, cardio training and strength work need to go hand in hand. Strength training helps build muscle mass. Muscle burns more calories than fat, which can make it easier to lose or maintain weight.In addition to toned arms, weight lifting can also help women ward off osteoporosis. The American Council on Exercise says that weight-bearing exercise can help prevent bone loss and recommends adding strength training to an exercise routine at least two days a week.
Great Looking Arms
Cornell McClellan, Michelle Obama's personal trainer, revealed her routine in Women's Health magazine. The secrets are tricep pushdowns and hammer curls completed immediately following a routine of cardio exercise.Hammer curls utilize a pair of dumbbells, making this an ideal home exercise. To start, stand with feet shoulder width apart and palms facing each other. Raise one dumbbell in your right hand, bending your elbow and raising the weight towards your shoulder. As you lower the dumbbell, curl the dumbbell in the other arm up towards your shoulder. Repeat by alternating the lifting the weight in each arm and continue for one minute.Tricep pushdowns require a straight bar and overhead pulley, making it one to do at the gym or on a home gym. Start out with the straight bar in front of you at chest level and grip from the top. Keep your arms close to your sides and push down on the bar until your arms are straight. Complete 15 repetitions and repeat for two or three more sets.If going to the gym is not an option for you, the American Council on Exercise features an exercise library of detailed instructions for arm weight lifting exercises such as triceps extensions and triceps kickback that work the triceps.You'll also exercises that focus on other parts of the arm and body. Basic equipment required for many of the featured exercises are just two dumbbells and a stability ball, making these weight lifting exercises ideal for doing at home.Diet Part Of Looking Great
Diet also plays a role in looking great.Regular exercise and strength training will not give you the desired results without a healthy diet.For best results, the U.S. Department of Health and Human Services recommends a diet balanced with lean protein, plenty of fruits and vegetable and whole grains.If you need assistance in developing a healthy diet plan the U.S. Department of Health and Human Services provides a complete menu planner for free. The menu planner is available for download and designed to help you make healthier choices.Copyright 2009, Internet Broadcasting. This material may not be published, broadcast, rewritten or redistributed.
The story Don't Believe Women's Weight-Lifting Myths is provided by LifeWhile.
The views expressed are not those of Click2Houston.com, KPRC or its affiliated companies. This is a community moderated forum. (Please note the 'Like' and 'Report' tabs.) By posting your comments you agree to accept our Terms of Use.
blog comments powered by Disqus
A man is wanted after he kicked a front door off its hinges and shot a woman, KPRC Local 2 reports.
A 19-year-old is accused of using a stolen gun to shoot a Houston police officer who was trying to stop a burglary, KPRC Local 2 reports.
A man dies nearly two weeks after a masked gunman shot him in the head, KPRC Local 2 reports.
A driver admits to drinking and taking drugs before getting behind the wheel and crashing, police tell KPRC Local 2.
Three men pose as police officers to get a businessman into the car to rob him, police tell KPRC Local 2.
Feb. 9, 2010: A man is accused of using a stolen gun to shoot a Houston police officer who was trying to stop a burglary. Mariza Reyes reports.
Anthony Yanez
February 8, 2010: Charles Barkley joined Randy McIlvoy via satellite to talk about the 2010 NBA All-Star game and the Rockets.
Feb. 9, 2010: Local 2 investigates florists. Are you getting what you paid for? Amy Davis reports.
Feb. 8, 2010: A METRO bus hits a light-rail train in downtown Houston, injuring nine people and knocking the train off the tracks, KPRC Local 2 reports.
Check out our slideshow forecast to find out how long the chilly temperatures will stick around.
A police officer is shot in northwest Houston, KPRC Local 2 reports.
A METRO bus and a light-rail train collide in downtown Houston.
It has been 25 years since the debut of the hit comedy "The Breakfast Club" in theaters. What are the stars of the film up to today?
Email Alerts
RSS News Feeds
Mobile
Live Streams
Slideshows
Video
Search
