This is part of a series of posts by Jennifer (@liftingfairy on PumpUp), an aspiring bikini competitor. Check out her blog here.
Let me present the body of every woman’s dream: Being lean, without being too skinny nor too muscular, having feminine (but defined) arms and legs, a flat belly and of course a sexy round bubble butt that fills your jeans. Am I right?
To achieve this, losing fat isn’t enough. Women lack the required muscle tissue, so losing weight, spending hours over hours doing cardio and training with 2kg tinkerbell-weights won’t get you this athletic look.
If you want a toned body, all you have to do is build muscles and reduce your Body-Fat Percentage (BFP).
Lowering your BFP is only a question of a proper diet, which also includes supplements to support the recovery of your muscles. This leads us to the next point : To build up muscles you have to lift heavy weights.
Unfortunately, when it comes to heavy weight lifting, I always hear women complaining about how this is going to make them look bulky. You will never get a bulky look because the hormone that directly regulates muscle growth is testosterone, which is, for women, only at 5-10% of a man’s average testosterone level.
Scientific research has shown that a man’s testosterone level is 45 times higher than a woman’s after exercising. This should not surprise you, because resistance training doesn’t increase the level of testosterone for women.
I can reassure you that you won’t look like Arnold Schwarzenegger overnight if you lift heavy. It would take you years and a lot of very hard work to really bulk up and obtain a large amount of protruding muscles. The women in the real bodybuilding-scene don’t get that look by only drinking pineapple-juice, just saying…
Still not sure about lifting weights? Have a look at the benefits:
Health benefits of lifting
- It reduces the risk of developing diseases like diabetes, metabolic syndrome or cancer.
- It strengthens your bones
- It’s easier for you to stay lean as your metabolism speeds up (even post-workout)
- It increases your life expectancy
- It strengthens your immune system
Physique benefits of lifting
- You will get nice curves due to the well-developed muscles.
- Lean muscles will improve your look (”Fit girls look better naked”, remember?)
- A strong and developed body helps you age better, as research has shown that a greater muscle mass in older women is associated with better mobility, lower body weight and BFP.
Therefore, if you want to get those toned and sexy legs and that round bubble-butt, nothing beats an intense workout of ‘guy exercises’ such as walking-lunges, squats or stiffed leg deadlifts. To get sleek and defined arms, just do some heavy exercises like curls, triceps skull crushers, shoulder press, dips or military press.
Ladies, it’s definitely time to put down those pink baby weights and get sexy by lifting with the guys! They will respect you even more if you lift heavy and work for your body. Believe in yourself and don’t get intimidated by the guys-corner at the gym!
Your Lifting Fairy xx
This is part of a series of posts by Jennifer, an aspiring bikini competitor from Luxembourg. Check out her blog and follow her on PumpUp @liftingfairy and on Instagram @lifting_fairy.