GIRLS LIFT

WHY SHOULD YOU LIFT HEAVY?

Lifting heavy can help increase your resting metabolism.

One pound of skeletal muscle expends approximately 5 to 7 calories a day at rest. Adding 5 to 7 pounds of muscle can increase your resting metabolism (how efficiently your body produces and uses energy) up to 50 calories a day. This might not sound like a lot, but over the course of a year that is a difference of approximately two-thirds of a pound of fat that you can burn while doing absolutely nothing.

WHY SHOULD YOU LIFT HEAVY?

Lifting heavy weights can help reduce your biological age.

If you’re over the age of 35, you should definitely be using extremely heavy resistance two to four times a week for periods of four to eight weeks at a time. When adult males hit their mid-30s, they will naturally produce less testosterone unless there is a stimulus that causes the body to produce it. Testosterone is a steroid hormone and is responsible for repairing damaged muscle fibers, which can increase the size and strength output of a muscle. Heavy resistance training is one type of stimulus that can cause males to produce testosterone and help increase bone density, both of which are important markers of biological age.
Heavy resistance training can also help women over the age of 35 increase their levels of growth hormone, which is important for developing lean muscle and burning fat.

WHY SHOULD YOU LIFT HEAVY?

Lifting heavy improves intramuscular coordination, which is important for improving overall strength.

Intermuscular coordination is the ability of a number of different sections of muscle to work together to produce a movement. Intramuscular coordination is the ability of the fibers that comprise a particular muscle to work together to generate a force. Because it requires more force to contract a muscle, using a heavy resistance can improve the intramuscular coordination in a specific section of muscle, which will also help you become more efficient at generating strength.

WHY SHOULD YOU LIFT HEAVY?

Lifting heavy can cause muscles to grow!

Heavy resistance can recruit and engage more of the type II muscle fibers responsible for generating muscle force. When you lift a heavy weight, you may feel your muscles shaking. This is because your nervous system is working to engage more motor units and muscle fibers to produce the force required to move a weight. Type II muscle fibers are generally responsible for the size and definition of a muscle, so activating more of these fibers can lead help provide immediate results.

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👈🏼 Swipe Left 👈🏼 1️⃣ Work your inner & outter thighs with this movement combining a crossover leg pull and squat. Be sure to get low and squeeze. Pick a weight that is challenging but allows you to keep good form.
2️⃣ Cable Kickbacks
With this variation your leg is bent at the knee and you are driving the foot back in a pointed position.
This effectively targets your glutes(butt) by isolating the gluteus maximus, gluteus medius, gluteus minimus, and your hamstring muscles.
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