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Strength Training for Women

July 22, 2017realadmin_adminEducation

The importance of strength training for women is endless. The purpose is to build strength and gain quality muscle. Why you may ask. Well why not? So we can be the best versions of ourselves as possible. So we can live an optimal life, always feeling our best and most importantly at our healthiest inside and out. It is not a crime to put ourselves first every now and then.

 

The benefits from lifting heavy weights (or working to your maximum) rather than picking up a 1kg dumbbell or aerobicizing is stronger muscles DUH! However, combine strength training with a diet genuine healthy diet, with whole foods and results will intensify resulting in stronger and denser muscle. This will also burn fat that is lying on top of the muscle and that’s when the “toned” look comes into play.

 

The worst myth out there is women becoming “bulky” through weight training. This simply is just not the case. For the body builders out there who have gained muscle have worked extremely hard over a long period of time to look like that, they have eaten a specific amount of calories and have train for a purpose. However, we are talking about the importance of good, quality lean muscle for everyday women. Not for bodybuilding or sculpting. Female bodybuilders have a higher calorie intake and train day in, day out to gain their muscle and sculpt their bodies for stage performance. Weight training done right 2-3 sessions a week and a healthy, maintainable diet will bring amazing results including weight loss which a lot of women don’t realise as well as more energy, vitality and releases serotonin within the body. Serotonin is active in constructing smooth muscles, transmitting impulses between cells, regulating cyclic body processes and contributing to wellbeing and happiness. Those lacking in the hormone serotonin it is believed by researches that a deficiency can lead to depressions. Another fantastic reason to start strength training today girls.

 

 

So here’s the truth ladies; when you pick up heavy weights or “things” in general your muscles get STRONGER (but not necessarily bigger). In order to get “bigger” or “bulky” you would need to eat a very high caloric diet, much more than you burn throughout the day. As well as strength train twice a day for 6 days a week. So know the facts and the difference between the myths and what’s real and you will soon discover that strength training is for every woman.  And remember your diet will be responsible for 80-90% of that fat loss.  Strength train, not with targeted exercises, but with big compound movements that recruit lots of muscle (therefore will force your body to rebuild lots of muscle, which requires extra calories burned, even after the workout is done). So nothing can take place of a balanced healthy diet and combined with a good, tailor made strength program for you results are guaranteed.

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Wednesday night with Kyle is pumping tonight! Love Wednesday night with Kyle is pumping tonight! Love seeing the community getting stuck in mid week 💪🏼🏋🏻‍♀️
🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

COACH DAMON 🤟🏻
LEGEND OF THE WEEK Congratulations to this super LEGEND OF THE WEEK

Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
3x PT 🏋🏻‍♀️
2-3x Sweat 🏃🏻‍♀️
Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
• 50kg back squat for 8 reps
• 60kg deadlift for 6 reps
In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

Aside from that, Joanna brings such a warm and kind energy into the gym that is appreciated by all the staff and members, and makes us proud to have you as part of our gym, so thank you Joanna!
And congratulations to this Legend! 🌟🏋🏼‍♀️🤩
Coach P 💁🏻‍♀️
BEST MORNING EVER 😍 I love this CORE class an BEST MORNING EVER 😍 

I love this CORE class and the fun/burn we share. Thankyou all for coming everyone. You’ve done amazing things this morning, now go and share the love. 

Morning’s at RFT 🙌🏼
Coach B xx
Awesome 6:45 team smashing the classes tonight. On Awesome 6:45 team smashing the classes tonight. On fire ! 🔥🔥
What’s The Most Important Part Of Your Training What’s The Most Important Part Of Your Training Plan?

Strength or Sweat? 🏋🏼💦
Yoga or Run? 🧘🏼‍♂️🏃🏼
Small daily walks or long walks a few times a week? 🚶🏼‍♀️ 🚶 

Everyone wants to know what their training plan should look like to give the best possible outcome! ✅ It’s great to be excited about training initially but over planning and underperforming will only lead to disappointment and reduce motivation! 

The truth is that the best training plan is the one you are compliant to!

COMPLIANCE always wins! 🥇 

There’s no point in planning to strength train 5x a week and run 4x a week when realistically you will only fit 3x strength and 2x runs in a regular week! 🗒 

Trying to do too much of one thing and failing to do so can cause a spiral where you just don’t do anything or do even less than you should’ve! ❌

Stick to the plan laid out by your coach, trust the process and stay COMPLIANT for the best outcomes for your health and training!

Coach Matt 👊🏼

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Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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