My dear friend, today the personal trainer will dispel the myths about “weights”, as you say, because the correct expression is “resistance training”. I got the reason for the whole idea from one of my practitioners who said to me “shall we cut the weights off for I may swell up?” Because all these views have been circulating for decades, I would like to answer your questions after many years of practicing.
In the 90’s at the gyms (this was my decade) the advice to women was “a few pounds and a lot of repetitions” and those scared attended aerobics classes and also group training programs with ground and band exercises, which you did repetitions until the buttocks were numb and as soon as the band was broken from your rage, the whole room applauded you (yes, I have experienced this scene). And then the phase was that the woman was dieting with lettuce to look like the fitness instructor who liked to adorn their six-pack with the navel earring.
The personal trainer will shock you and tell you that the reason they told you about a few kilos and many repetitions, about aerobics and group classes, in which only women participated, was for marketing reasons! The lessons were structured with music and there had to be perfect coordination, so you could find in the group room weights of one or two kilos (whoever gained two kilos was one of the “strong ones” who sat in the front row and everyone looked at her). As you can understand, my dear friend, it was not possible when the room had thirty people for each of us to bring in the room the whole gym in kilos. One thing we have improved now as coaches is that, firstly the group training is mixed, with women and men, secondly that everyone gets the equipment they deserve and thirdly that the trainee follows his rhythm and performs the exercise according to his time. For that is right, the personal trainer tells you.
After solving the marketing issue, let’s go to the Scientifics data. From your 30 years, my friend, you lose 1% of your muscle mass every year. About 70% of your metabolism is in it, which means that if you lose muscle mass your metabolism drops! Therefore? In order to lose fat and have a good metabolism you need to do resistance training. You can have the weights of two kilos as a start, but not forever because, after an amount of time, your muscular system will not receive any stimulus to develop. But how many kilos should I do, you will ask me. You will do with as many kilos as they allow you to perform 10-12 repetitions, which will be done with perfect technique and the last two repetitions will come out with difficulty but also perfectly.
These are the right kilos! So you will adjust them depending on the exercise. And now, of course, you will ask me, if I do a squat with 50 kg and I do it perfectly, my legs will not be swollen up? No, my friend, even if you lift your own house up they will not be swollen up. In order to do that you have to put a lot of effort. Also, the estrogen that we women have does not allow us to “inflate” as testosterone helps men and the only thing you will achieve with these exercises is to gain a body as those you are so jealous of! Malnutrition and alcohol will make you bloat…not exercising!
Training you without resistances it is not the personal trainer’s idea, because she wants you to be beautiful and attractive. The best version of a woman and the most timeless.
* For more exercise tips or any questions do not hesitate to contact me.