Weight training, also known as resistance training, was once considered a form of exercise only for men and bodybuilders. This is due to the misconception that lifting weights will make muscles bigger, even for women, according to the health website Healthline (USA).
Lifting weights helps women lose weight effectively, while preventing muscle loss.
But in reality, lifting weights does not necessarily mean that muscle mass will grow larger. Because in order for muscles to develop, the practitioner must perform high-intensity exercises, use heavy weights, and eat a lot of protein. Not only that, the calorie intake must be in surplus and it takes months, even years, for the muscles to grow to a large size.
Men gain muscle more easily than women. This is because women have lower levels of the male hormone testosterone and growth hormone in their bodies than men.
In addition, the level of muscle gain also depends on genetic factors, body type, training intensity and nutrition. Therefore, when women lift weights and eat naturally, they will not be able to have large and bulging muscle mass like men. In other words, women who lift weights will not have a bulky body like men.
Not only that, weight lifting is a very good exercise to support weight loss in women. The principle of weight loss is to need a calorie deficit, such as dieting or exercising more. However, the most effective weight loss option is to combine dieting and exercising at the same time. In that case, weight lifting will be an extremely effective exercise.
Lifting weights not only helps to reduce calories and burn fat, but also increases muscle mass. In women, this increased muscle mass is not much, does not make the body bulky but is enough to make the figure firmer.
Additionally, lifting weights also speeds up your metabolism, helping your body burn more calories throughout the day. Some research suggests that weight training speeds up your metabolism for up to 72 hours afterward.
In fact, when people say they want to lose weight, they really want to lose fat while maintaining or even increasing muscle mass. Muscle mass is important because it not only helps maintain a healthy, fit body but also significantly supports movement.
Losing weight through a calorie deficit can cause both fat and muscle loss. Losing muscle will weaken the body. However, lifting weights can overcome this limitation, according to Healthline .
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