This week's focus has been women getting results from lifting weights.
One of the main issues women have with weight lifting is fear of getting "big" or too muscular. While women don't have much testosterone that gives men those "big" ripped muscles, women have human growth hormone that helps keep our muscle fibers strong. It also helps us recruit type 1 (slow twitch) muscle fibers and grow more type 2 (fast twitch) fibers, giving us a strong and toned, feminine appearance. All our hormones work together to help us give the gift of life and store fat in preparation for giving birth (estrogen, progesterone, and human growth hormones).
If your goal is to change the shape of your body, lift at least 4 sets of 8 reps and three exercises for each muscle. Eat plenty of healthy carbohydrates, lean proteins, and fats. (It's all in the details of the types and amounts of foods consumed - Science is your friend.)
If your goal is to lose weight, you want to focus on starting a food journal to discover what a healthy diet looks like for your height, weight, age, and gender. You will then incorporate more cardiovascular exercises, lifting lighter weights, and 2-3 sets of 10-12 reps.
Most importantly, have fun and be personally invested in every workout - You won't be disappointed!