Issue link: http://www.wacmagazine.com/i/160497
Getting Fit By Laura Heydrich, WAC Personal Trainer Weightlift without fear M any women shy away from weight lifting because of the common misconception that it will make them bulky, big, unattractive, or even manly. In reality, weight lifting does the exact opposite. Weight training creates strong, toned and healthy figures. Not only does weight lifting enhance your body, but it's also a stress-reducer and mood-enhancer. It likewise improves your blood pressure and reduces the risk of injury, heart disease, cancer, and diabetes. PersonaltrainerLauraHeydrichworkswithmemberLeanneAndrepont. By now you've probably noticed Michelle Obama's arms or Heidi Klum's legs. Well guess what? They both lift weights regularly. The myth of becoming bulky or manly may stem from images of women who have used steroids. It's impossible for a woman to gain as much muscle as a man as we don't have enough testosterone. Weight lifting, as opposed to steady-state cardio, increases lean muscle mass, which in return will increase your metabolism. This is due to energy expenditure 20 | Washington Athletic Club Magazine | SEPTEMBER 2013 while lifting, and the energy that's required to repair the muscles afterward. Muscle also requires more energy to live off of than fat does. Think of your metabolism as a rock sitting on the edge of a steep hill. If you give that rock a little outside help by pushing it, it'll begin to move and roll faster and faster on its own. Weight lifting is the outside help Get started needed to rev up your metabolism. with this quick Another thing to keep in mind exercise circuit: is this: By volume, muscle weighs more than fat. Also, proper food • Lunges: intake will enhance your weight20 repetitions lifting efforts. View food as fuel • Push-ups: for your body. Add lean meats 20 repetitions (such as chicken, fish and turkey), vegetables, and good starches • Wall-sit: (such as oatmeal, brown rice, and (1 minute) lentils) to your diet. The benefits of weight lifting are • Assistedpull-ups: limitless, so hop off the ellipti20 repetitions cal, pump some iron, and see the results for yourself. A great way • Plank: to get started is with a full-body 1 minute circuit. For example, rotate • Body-weightsquats: through lunges, push-ups, wall20 repetitions sits, planks, assisted pull-ups, and squats. Do each exercise backto-back for a certain number of repetitions or time, then rest 60–90 seconds, and repeat three or four times. When we put aside our preconceptions about weight lifting, we can start to realize a more complete workout and fitness routine. —Reach WAC Personal Trainer Laura Heydrich at lheydrich@wac.net or 206.622.7900, ext. 3704. L u k e R u ta n ( 2 ) Sculpt into a strong and feminine physique