Women and Weight Training

Burn an extra 16,000 calories a year!

WEIGHT training is just as effective for fat loss as it is for building muscle, so fear not, ladies – working with weights for fat loss won’t turn you into a ball of rippling muscle… if you do it correctly!

Weight training will help you lose weight, get in shape and tighten up all those flabby areas you’ve been covering up. In fact, according to a study in The Journal of Strength and Conditioning Research, women who complete an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights! At three sessions a week, that’s almost 16,000 calories a year… or more than 2kg of fat!

Here are my three top tips to ensure you’re getting the right results in your weight-training workout:

  • Don’t be scared of intensity. Use medium weights that challenge you over the entire course of your workout, and use steady movements and full range of motion during the exercise.
  • When training for fat loss, perform multiple exercise sets, resting about 15 seconds between exercises. As you alternate from one exercise to the next, your muscle gets recovery, but your heart rate and the workout intensity don’t!
  • Stretching post workout will put your body into a fat burning state and help lower your stress levels too. Stretching will also help prevent injury and promote lean muscle growth and recovery.

Take the right approach to your workout routine and you’ll not only develop a lean, clean fat-fighting machine but you’ll be burning more calories when you’re not in the gym, too. How good is that!

So what are you waiting for? Off you go!


Mark is one of today’s leaders in health and wellness, with more than 15 years’ experience from across the globe. As a celebrity trainer with a continued national and international presence, Mark promotes his well-balanced, holistic approach to fitness and lifestyle through media platforms worldwide.

Mark has created his own online health, fitness and lifestyle brand Get Fit Fast The Complete Workout System with workouts, meal plans and workout schedules available for download at www.markmoonfitness.com Mark is also a resident trainer on USA digital workout platform Fit Fusion, USA based iPhone application Go Flaunt It, and his home workout DVDs range is distributed through the USA by Watch It Now Entertainment at www.markmoonfitnessusa.com

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Mark Moon 01/05/2013

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