Women, Weightlifting and Weight Loss

                Contrary to much of what women read online, weightlifting doesn't necessarily help women lose weight. But if you're looking to reduce body fat then weightlifting is a great idea for women of all ages.

When women work out with weights, they're burning calories - an important step in weight loss. Further, the more muscle on a woman's body the greater number of calories her body will burn 24 hours a day, even at rest or while sleeping. And a properly-designed weight training regime will keep that extra fat burning going for hours after her gym time ends - a nice bonus from her weightlifting efforts!

Healthy nutrition to support women's weightlifting plays an important role in her weight loss regime as well. A lower carbohydrate intake should be part of any diet plan, and the higher protein intake both supports the muscle building process and burns off more calories to digest than do fats and carbs. For example, a cup of cottage cheese before bed will keep a body burning calories for up to 4 hours as it makes its way through the digestive system - and what could be better for burning fat than having your body burn extra calories while you're sleeping?

The net effect for women, over time, is complete body shaping - fat melting away, muscles firm and strong and extra energy and vitality to face each day's challenges. No more wobbly skin under the arms, the appearance of a deeper cleavage and a healthy glow to the skin and face - all are pleasant changes most women desire.

But you'll sabotage your own results if you're too focused on the concept of losing weight. Generic, systemic weight loss should never be your goal, because if you're simply using the scale to monitor your progress you'll end up losing as much muscle as fat, and quite possibly more muscle than fat. Muscle is much denser than bodyfat, and so weighs more for a smaller amount. And your body is designed to rid itself of unnecessary muscle while maintaining fat stores for future energy needs. Weightlifting is the only way to convince your body it still needs the muscle you have, and maybe even that it needs a bit more.

Worrying about building big, bulky muscles from women's weightlifting is unnecessary, since a woman's body doesn't produce sufficient testosterone for the job - you have about 1/10th of the testosterone levels a man has, and look what they go through trying to build big, muscular bodies! Your muscles will get stronger and probably a bit bigger, and your reduced body fat levels will make them more noticeable when you flex - but you will certainly retain, and most likely enhance, your beautiful feminine appearance.

Working out lifting weights effectively will let women reshape their bodies and achieve the look they're after - without losing weight. Since muscle is much more dense than fat, your weight may well stay the same throughout your body transformation, or even increase slightly. But then wouldn't you rather be fit, healthy, shapely, sexy and energetic than skinny, tired and unhealthy? To achieve the body you want start your weightlifting program today!

D. Champigny is a certified personal trainer and publisher of the Flirting With Fitness website and online magazine. You can get more health, fitness, exercise and nutrition tips from him on his Getting Back In Shape blog and more great weightloss tips at http://flirtingwithfitness.com/weight-loss/.

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The Importance of a Weight Loss Family Circle

        You may have heard of a quote by Jim Rohn: "You are the average of the five people you spend the most time with."

This can be in any area of life. Including weight loss. If your family circles & friends are overweight, start adding in new friends that are losing weight and/or who have successfully lost weight.

Changing Your Patterns

On the TV show The Biggest Loser, the contestants are separated from their families, friends, co-workers, neighbors, etc. This breaks all their normal routines, patterns, habits & eating cues.

They are surrounded by a new team of people working towards the same goal. They have personal trainers and nutritionists. They have new support systems to help them develop new habits.

You can surround yourself with new groups in several ways. This can include meetings, books, personal development DVDs & CDs, memberships, Facebook groups, etc.

For example:

• I joined Weight Watchers and attend the meetings.
• Weight Watchers is also on Facebook and online, so I am adding these in for some more support.
• I also have some exercise DVDs which feel like a group workout. (Some join a gym.)
• And I read books on weight loss, health and nutrition.

Taking Control of Your Life

"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much. " Jim Rohn

Other people in your life may not be working on the same goals as you. They have different plans. So to achieve your goals, you need to find like-minded people.
It is your body and you need to take care of it. It is your responsibility. You need to decide how you will be able to take care of your body when you are in your different family circles.

For example, if you attend a weekly church service that includes a lot of tempting food, decide how will you handle it before you go.

• Some may bring their own food.
• Some may eat before the service
• Some may not attend the social part of the service

We have many "Family Circles" and each circle may have their own way of eating & socializing. It is your responsibility to decide if their way is the "right" way for you to reach your goals

Creating New Family Circles

We can't all be on The Biggest Loser, but we can add in new people in our lives to help us achieve our goals.

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment." Jim Rohn

It takes work to lose weight. It takes discipline to lose weight. Not only does it take eating less calories and exercising more, it takes adding in new supportive people with similar goals. And it takes discipline in planning and implementing eating differently than your old family circles. It takes discipline in joining new family circles and sticking with them.

I have been a member of Weight Watchers several times. I haven't stuck with it even though I had success. Maybe it is fear of success. Or maybe it is changing and committing to a new way. A new family circle.

At a recent meeting, there were several people who, like me, had quit & then rejoined. It is hard to do it on your own.
There were also several that were having better success because they joined with another person or a group.

So I think that if you are alone, connecting with the people in your new circle will help you stick with it. That is how you create the new circle. Not just attending the meetings, but connecting with others.

Summary

We all need family circles to support us in our goals. These may be different family circles for different areas of your lives. They may be different family circles at different times in your lives. As we change and grow, our family circles may change and grow also.

I think it is important to have a Weight Loss Family Circle. Different people may have different ways, the key is to find what works for you. And it is important to learn to stay focused on your goals when you are around circles with different goals. It is your responsibility, not theirs.

Bernice Templeman is an author, internet marketer and network marketer.

For more articles, tips and business advice, check out her website at: http://bernice-templeman.com/weightloss

Stay connected and subscribe to her free Ezine on her website today at: http://bernice-templeman.com/weightloss

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