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Fitness Friday: 14 Reasons to Lift Weights

As you read this, I’m in Charlotte, NC being filled to the brim with all things writing, blogging and serving. Not to leave you hanging, I’m running some of my favorite posts from days gone by.
This one first ran the day after Thanksgiving under the title of “The Myth of Bulking Up.”

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Happy Fitness Friday!
First things first. No beating yourself up for anything you ate yesterday. Deal? It’s all good (literally). Remember it was a free day. I’m all about the grace, baby.Today is a new day, and what a great day to get in a long hard weight training work out!

What’s that you say? You don’t lift weights?You’re afraid you will “bulk up”?

Look all manly-like? (For my male readers, I suppose that’s a good thing.)

But if you are a female, trust me, you do NOT have to be concerned about that. Just to prove it to you, here is a picture of me:

OK…that’s not really me. In fact, I’ve been lifting weights at least 3 times a week for the last 20 years and I look nothing like that. For real.

But Fitness Friday Girl, I don’t get it…if my muscles get bigger, won’t I look bigger?

The answer is no, and here’s why: In the real world, when you increase your muscle size, you also increase your basal metabolism, which aids in burning fat off your body, 24-hours a day–even while you sleep. Thus (don’t you love when people say “thus”), you get leaner, and you get SMALLER because you carry less fat on your body.

In fact, it can reverse the natural metabolism decline which happens around age 30.

But Fitness Friday Girl, I’ve heard muscle weighs more than fat. Won’t I gain weight?
Well, not really. True, muscle weighs more than fat, but it is also DENSER than fat. Meaning 5 pounds of muscle is much SMALLER than 5 pounds of fat. Weight training also increases your bone density, a lot! That means not only have you just reduced your risk of osteoporosis and fractures, but you’ve slightly increased your weight. You can’t see it, but it happens. And it’s not a bad thing.So technically, you may not see the weight go down drastically on your scale (like when you starve yourself), but you WILL see your clothes fitting more loosely.

That’s exactly what happened to me when I completed the 12 Week Body For Life Challenge a few weeks ago (This was in November of 08). I only removed 5 pounds of weight on the scale, but I went down 2 whole pant sizes!

Have no fear, the manly-looking-muscle-women you fear to become cannot happen without you taking some serious steroids. Sorry…it’s just physiologically impossible. That type of muscle gain is directly attributed to the amount of testosterone in your body. Men have about 10 times the testosterone flowing through their handsome physiques than women do. And even the huge body builder men get that way from YEARS of intense training, strict diet, and more strict training…and probably some steroids, as well.

And just in case you need a few more good reasons to weight train, here’s 14:

1. Weight training energizes you.

2. Weight training has a positive effect on almost all of your 650-plus muscles.

3. Weight training improves your muscular endurance.

4. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

5. Weight training makes you less prone to low-back injuries.

6. Weight training decreases your resting blood pressure.

7. Weight training decreases your risk of developing adult onset diabetes.

8. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

9. Weight training increases your blood level of HDL cholesterol (the good type).

10. Weight training improves your posture.

11. Weight training improves the functioning of your immune system.

12. Weight training lowers your resting heart rate, a sign of a more efficient heart.

13. Weight training improves your balance and coordination.

14. Weight training elevates your mood.

If you lift weights, what has been your experience? If you don’t…why not?

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Please go visit Debbie at Heart Choices today (the real today, not when this post originally ran.) She’s been a faithful contributor to Fitness Friday almost since the beginning. Today I’m humbled and encouraged by her post…you’ll see why when you go there. Thank you, Debbie. I love you, girl!

Sources for this post: Fitness And Freebies

16 Comments

  5. I use weights with the Shred and Cardio Max. My mother (71) has very little strength and can barely get out of a chair w/o help. That, alone, is enough to motivate me to stay as strong and healthy as I can.
    Clothes fitting better is a bonus!
    Melanie@Bella~Mella

    Reply

  8. Well, you convinced me about weight training. I have been doing it on and off (more off lately), but I think I really need to start again on a regular basis…

    You are in my prayers for the conference – I hope your meeting will go well…

    Reply

  10. Awesome post Sandy. I was writing a post for Monday on exactly that: Weight training. However, mine lacks the "meat" that your post has. It was so interesting to read! I will be sending the ladies that follow my blog your way to come read some more:)

    Reply

  11. Hi Sandy!!!!!

    I just wanted to drop by – to let you know that I have been thinking of you and praying for you as you are attending the She Speaks Conference!!!!! I'm so excited for you 🙂 Just wanted you to know 🙂

    BIG HUGS,
    Kate 🙂

    Reply

  12. Sandy- I love you my friend and can't wait to hear how the conference went this past week. I've been praying for you, for God's will. You have touched people with your writing as you share your heart. You've definitely touched mine and I'm so glad to call you my friend. Several people I know also read your post but may not have commented. But they told me they are also praying for you. And I shared it on Facebook too. So, in all of this Sandy …may the Lord be glorified.

    You are an excellent writer and sister in Christ. And btw, did you hear Kate of Jottin' Mama had her precious baby? Yes, she did … a little girl. She sounds so happy in her latest post. And I found her through you. I'm thankful for the blogging world.

    I'm sending you a big hug.

    Oh, and I so agree about the weight lifting. I've been doing it for years and years and believe me, I don't look bulky at all. You're so right on.

    Reply

  13. Well it it 12:59 and I still have NOT got on the treadmill!!! I need to and I am praying about it!! My weigh is OK, but my cholesterol is getting to high the doctor said. I really eat well, but have not been on the treadmill in one year. SO I am hopping that your blog and the Lord will help me.

    Reply

  14. Lordsgirl,

    Just do it for 5 minutes. Set small goals and you will increase your duration without even noticing it.

    Remember, something is better than nothing, when it comes to exercise.

    Blessings,
    Sandy

    Reply

  15. Thank you Sandy,
    I am doing 35 min on the treadmill :)five days a week.
    It is just hard for me to get on it and get started. Because I have not been on it of a year. I am going to take one day at a time. And right know it is so HOT outside I don't go out much at all. Keep up your blogging for us. We all love you for it, HOT in Phoenix :0)
    Blessing to you.

    Reply

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