9 Weight Training Tips | Female Bodybuilding

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Watch more How to Strength Train for Women videos: http://www.howcast.com/videos/497971-How-to-Stretch-Your-Legs-Female-Bodybuilding

Learn nine weight training tips from personal trainer Erin Sharoni in this Howcast workout video.

Hey my name is Erin and I’m a former U.S. Junior Olympic-certified swim coach and personal trainer and fitness is my passion so I cannot wait to share it with you guys.

All right. Some weight training tips for you ladies. Now the first thing that I hear from many women is, “I don’t want to weight train. I don’t want to get big and bulky. I don’t want to look muscular. I’m going to look like a man. I can’t lift heavy weights.” Let me tell you if you haven’t heard it before, there is no way that you will look like a man unless you have a hormone imbalance. Women just don’t produce enough testosterone to grow as big as men. Therefore, you should not be afraid of lifting weights because no matter how heavy the weight, you’re really never going to get huge.

You always need to stretch. If you don’t stretch the muscle won’t appear long and lean. It can have a bulkier look. And you need to maintain a clean diet because you can build muscle underneath a layer of fat. You know the more fat that you have over that layer of muscle, the larger you’re going to look naturally until you get rid of that fat. So those are a couple of things to keep in mind. But please do not worry because you will not look like a man even by lifting very heavy weights. Most women don’t actually lift enough weight.

Another thing to keep in mind is that as women, we lose 5% of our muscle mass every ten years after age 30. So starting at age 30, your muscle mass is dropping off by 5% every ten years so it’s really, really important that regardless of what age you are you continue a strength training routine. If you start before the age of 30 that’s actually better because you’re building muscle mass and your body will have that muscle memory and it will be easier for you as you get older. But even if you’re 35, 40, 45, 50 it doesn’t matter. Pick up a set of weights. It’s never too late to learn. That said, if you’re brand new to strength training and you’re not quite sure how to use them, don’t just follow a DVD or even our videos alone. Get the help of a trainer, even if it’s just a couple of times so that they can correct your form and that you understand how to do it on your own.

Another cool fact if you didn’t already know this is that muscle burns fat. Yes, it does. So the more muscle that you have on your body, the higher your metabollic rate will be, theoretically, because muscle requires energy so you are going to expend more calories the more muscle that you have on your body. So it behooves you to build some muscle mass and it’s not that easy for women. You really have to work at it, eat enough protein and keep a clean diet, get enough rest.

Rest is also really important. Don’t overdo it. More is not necessarily better. People tend to think, “Well, if 15 reps is good then 30 reps is even better.” That’s not necessarily the case. You need to rest your muscles in order for them to grow. So what happens during exercise is that you’re creating tiny tears in the muscle fiber. Okay? And the way that the muscle grows and strengthens and hardens is by those torn muscle fibers healing. So you want to create those teeny little tears. They’re good. But if you don’t give yourself adequate time to rest, you’re never going to see any improvement. So it’s really, really crucial to rest. If you work legs one day, don’t work them the next day. Just listen to your body. Being a little bit sore is good sometimes, but you don’t want too much pain. No pain, no gain is true only to an extent. Don’t force yourself to the point where you can’t take it anymore.

Another important point is that the scale lies. Yes, it’s true. The scale can lie to you. And what I mean by that is that the scale is not literally lying but that people often focus on the number that’s on the scale and while that can be a good motivator to inspire you to work out and lose weight, it’s important not to focus so much on that number, specifically if you are weight training and looking to increase your muscle mass. The reason I say that is because muscle weighs more than fat. So it’s not necessarily a bad thing to see that number increase if the increase in that number on the scale is coming from muscle gain.

So I always put it this way to my female clients: I say, “Look, would you rather step on the scale and have the scale be a couple pounds heavier but your dress size having dropped a size, or would you rather see a 5-pound decrease on the scale but your dress size is the same or you increase the size?” Obviously, everyone’s going to say, “Well, I’d

Comments

Mary Alonsa says:

Some weight Loss for Ladies. Hope you like it :)

Julynn Amor says:

Some weight Loss for Ladies. Hope you like it :)

NekoEspada says:

Muscle does NOT weigh more than fat, muscle is just denser, that is all.

Anisha desarla says:

I want to lose weight but I don’t have equipments to do weight training,
but I do jog. So how do I lose weight and do weight training at home
without equipments?!

Sophie Von Prytzbauer says:

That the weights are lying is sooo true… I started weighttraining about 7
months ago, I’ve never looked better, still, I’ve gained almost 10 pounds,
and I’ve never weighed more… 🙂 It took some time to get used to the
number on the scale, but now I’m almost excited when the number is higher..
Haha. I love it weighttraining!

Tana C says:

Wow I think she looks amazing, don’t know what people are talking about,
honestly I would love to have a body like hers

Amanda Lorianne Romeo says:

I must admit that I also thought she was a little chunky but I’ve seen
other videos of her and she’s pretty fit…she just has a full figure shape
she looks great…different body type than most are used to seeing probably


Claire M says:

Thought this would actually give me woman-specific tips for lifting. Videos
like these are important of course, but most, almost all, how-to lifting
videos where they use more than 5 pound weights are made by men. There
needs to be more of these made by women because we have different body
types!

Aj Lamar says:

9 Weight Training Tips | Female Bodybuilding: http://youtu.be/nlg1yr4tW60

007Devilincarnate says:

“you need to stretch for the muscle to [change shape and] look long and
lean”…not sure what the evidence is for this claim or is this just from
your experience ?

arron frederick says:

she dont even look like she works out it looks like she spends more time on
her teeth than on her body

SofysGamer 22 says:

Aren what is your perfect weight in kilos

Nola Susan says:

? where’s the tips?

nevergiveup 2014 says:

OK to all those who are negative about what she is saying! Her body may not
be all toned but what she is saying is in fact true. I hear diffrent
theories and none of it work for me and as I came across this video as if
right now!!! I said to myself “Check, Check, and Check I did all that What
she is saying I see massive results in my body. She may not be toned or
muscular but she is smart on what she teaches. 

cambria stumbo says:

These are some really good tips! Ever since I have been weight training I
have gained 10lbs and still gaining… Also my appetite has increased is
that normal? I have had trainers say it is and I should in take more
protein?


samia meg says:

Your so wonderful and inspiring :)

Anna Kh says:

music in background is annoying, i can’t concentrate what she is saying

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07THEARA says:

FUCK OFF .YOU HAVE A FAT ASS GIRL U ARE NOT PRO.

iiiparadoxiiiify says:

Will resistance training actually help someone who is fat or overweight
lose weight? I see a lot of people say it will help if your like 10 to
maybe 30 pounds over weight but what if your like 60 to 100 pounds over
weight? 

Kha Fico says:

Perfect body she has

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Nice , but fatty lady

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nbaalltheway says:

tits

Valentin Serebrov says:

Scientific data show that you are able to improve your muscle building
process 2x-3x quicker; by just modify your eating plan. Because the time
you spend on the gym is only 3% of all your time.

The Pig Scoff says:

the way the camera keeps panning over to her tits makes me think this
video is just as much for men as it for women

christina gomez says:

Good information

Joanne Y. says:

lots of good info

tcraw15 says:

Muscle doesn’t weigh more than fat. It just takes up less space. A pound of
muscle or a pound of fat is still a pound…

Denise Williams says:

yas!!!!! tell it…im so sick of women saying that!!!! stop being whipped
and get that weight up!

Nikki Berry says:

Good advice except muscle doesn’t weigh more than fat- it’s denser. A pound
of muscle = a pound of fat. They’re both pounds after all.

larsson909 says:

stretching does nothing except increases the pain tolerans of the joints.
so you have no clue what you are talking about, everythign u say is pure
anekdotal and is useless information

Zoe Pug says:

Great informative video!

rendy lie says:

her name??

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