Men lift weights and bulk up and lose body fat. Did you know as a woman you can also practice weight training to lift weights and lose body fat without bulking up?

Because men have a lot of testosterone, their muscles get bigger and bulkier as they exercise, but women don't have all that testosterone, so weight training is an excellent way to get long, lean muscles and burn more calories without worrying about bulkiness.

Many women skip weight training and rely on aerobic exercise to lose weight, which is good for you. But if you want to see amazing changes in your body, increase your calorie burning and keep the weight off for good, you need to add strength training to your exercise program. Read on to find out more about how weight training can help you lose weight and keep it off.

What Is Weight Training?

According to the Mayo Clinic,"weight training (aka strength training) is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that cause them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.

Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. You can also increase your strength through other types of resistance exercises, such as by using your body weight or resistance bands."

Muscles Burns Calories 24/7

Aerobic exercise burns calories while you are exercising, but building muscle through weight training helps you burn calories long after you stop lifting weights. Just a few short strength training sessions a week can help your body burn calories and fat 24/7, even when you're resting.

That's because lean muscle tissue is always active, unlike fat, which just sits there doing nothing. Replacing 10 pounds of fat on your body with 10 pounds of lean muscle tissue can help you burn 50 extra calories a day or more without doing anything.

Build Muscle To Get Rid Of Trouble Areas

Building lean muscle helps you lose more fat, so doing weight training exercises that target your trouble zones means you build more muscle, which will melt away those troublesome fat pudges.

When weight training, you don’t have to rely on the scale to track your progress, you should also take measurements. As you gain muscle, you may not lose pounds, but you will lose inches of pure fat. Building muscle can really transform your body. When you lift weights, you can actually see changes pretty quickly and these changes are long term.

How Do You Get Started?

You can join a gym and get a personal trainer, or you can begin on your own following these tips:

• Start by adding in 2-3 weight training sessions each week.
• Make sure the workout targets all muscle groups for overall fat melting.
• Start with a weight heavy enough to challenge you, but still allow you to keep proper form.
• Go for 8 to 12 reps of each exercise, 1 rep should take 6 to 8 seconds.

As you get stronger up your weight or do one set of 12 reps with your normal weight and so 8 more using a heavier weight

Don’t Overdo It

Start slow and work your way up. Even with a small amount of weight, you'll start to notice changes in your body and as you progress and increase your weight, you'll be amazed at how lean and toned you look. Start enjoying all the benefits!

You can see a significant improvement in your strength with just two or three 20- or 30-minute sessions a week. This frequency also meets the activity recommendations for healthy adults. Give it your best shot and don't push your body beyond its natural ability to recover.

Weight Training For Women Benefits

Research has shown that there are countless benefits to strength training for women. When you weight train, you can expect and reap these amazing benefits: increased metabolism, increased energy, improved sleep, stronger bones, reduced stress, reduced risk of injury, clothes fit better, improved flexibility, improved longevity, maintenance of muscle mass.

Also, reduced risk of diabetes, reduced inflammation in the body, reduced insulin resistance, reduced risk of depression and anxiety, reduced body fat percentage over time, improved posture, an hourglass figure, improved heart muscle strength and endurance, improved mood and more...