Contrary to popular conception, lifting weights won’t bulk you up into some kind of female He-Man. Surprisingly, it’s more likely that it’ll give you a toned look by helping to build lean muscle and reducing body fat. Women’s bodies respond differently to weightlifting than men’s do. As women generally have lower levels of testosterone, they are more likely to gain … [Read more...]
Excess Post-exercise Oxygen Consumption (EPOC) vs. Calories Burned
Current research of weight training and EPOC has noted a relationship between exercise intensity and elevated metabolic rate. As weight lifting intensity increases, the EPOC duration also increases. According to a study by Osterberg, K. L. & Melby, C. L., 2000. (Effect of acute resistance exercise on postexercise oxygen consumption and … [Read more...]
Cardio Vs. Weight Training
My weight loss story of losing almost one hundred pounds after a body shaming moment by a rude receptionist at a day spa has literally been shared around the world. I sometimes joke that I’m a little famous for being fat. Well, maybe not quite “famous,” but even I’m surprised by where my story has been featured. I often tell people I took a hundred first steps before I found … [Read more...]
Pre-Contest Weight Training Workout For A Bikini Model
A pre-competition weight training routine should be specific to your body type and have quality compounds for mass using a medium rep-range, occasionally high, and occasionally low. The intensity of your workouts should remain high. You can use this workout up to the competition. As you get closer to the competition, you can choose to change the ratio of compounds to isolation … [Read more...]
