It’s not just a guy thing. Women can pump iron to peel off the pounds too, says fitness instructor Shilpa Rane

Agreed. There are but a few similarities between the male and female physiology. Men have more testosterone and women have more oestrogen running through their veins. Men are stronger and can build bigger muscles. Women, on the other hand, have approximately two-thirds of the upper body strength men enjoy, and have proportionately stronger lower bodies.

You can weight train your way, not to bulging muscles, but to increased lean body mass — in effect, to a beautifully toned body. Not just that, watch yourself go about your daily physical chores effortlessly, while raising the body’s metabolic rate.

When you replace fat with muscle your body needs energy. So you need to tank up on calories to maintain muscle weight, but eat without getting fat. And if brittle bones is a cause for worry, weight train to increase bone density and stave off osteoporosis.

THROW YOUR WEIGHT AROUND
The highs of weight training are:
# Increased muscular strength and muscle endurance.
# A shapely body.
# Increased bone and ligament strength, cartilage thickness and capillary density in the muscles.
# Improved overall health and physical fitness.
# Increased flexibility, power, speed and stamina.
# Relieves stress.
# A positive self-image.
# Is the way to discipline and motivation.
# Controlled body fat.
# A strengthened heart, quicker metabolism, normalised blood pressure and reduced cholesterol levels.
# An increased life-span.
# Increases both haemoglobin levels and the red blood cell count.
# An excellent form of rehabilitation of muscle and joint injuries, and can be used by handicapped individuals who have partial use of their limbs.
# Is a fitting activity for both men and women of all ages.

RIGHT YOUR WRONGS
Myth 1: Weight training is all about muscles

No, it is in fact all about increasing flexibility. You s-t-r-e-t-c-h a lot after every set when you weight train.
A lot of circus performers also weight train to increase their strength. And when you watch them perform, you can actually see the fluidity in their body movements.

Myth 2: Drinking water before and during exercises leads to an upset stomach and cramps

Guzzle up H2O; it is absolutely essential during exercise! You need to keep your body hydrated at all times. Drink half-a-cup of water or more every 10 to 15 minutes while exercising to replenish body fluids lost through sweat. Gymming? Take a sip between every set.

Myth 3: Strength training won’t help you get thinner, since it burns fewer calories and adds pounds of muscle

Everyone knows that the muscle you build consumes calories faster, even when you’re not exercising. So it makes more sense to build and maintain muscle. Strength training, using either weights, machines or elastic bands, can substantially increase the number of calories you burn.

Weight or strength training is particularly helpful when you include aerobics in your exercise regime. It helps burn calories during the workout and even afterwards. A recent study found that women who ate a moderately restrictive diet and worked out, lost more weight than those who only followed a diet. But those who split their workout time between strength training and aerobics dropped the kilos easily.

Myth 4