Physical Training - Workouts

Resistance Training 101: Why are lifting weights so important? Should women do it too?

(excerpt of best selling e-book LEAN & Mean: Fat Burning Secrets of the World’s Best Personal Trainer by Billy Beck III)

Resistance Training 101: Why are lifting weights so important? Should women do it too?

Jamie "Big J" Dalton - One of the Super Trainers at BB3 Personal Training & Performance Center knows the value of Resistance Training

Why are lifting weights so important?

1. If you only do aerobic exercise and diet then you will lose muscle. Simply put, if you don’t use it – you lose it. Muscle tissue must be challenged with resistance in order to be stimulated (irritated).

2. Muscle speeds your metabolism. For each pound of muscle you have on your body, you will burn about 50 calories a day just sitting around.

3. Muscle is where fat is burned. Each one of us is born with a certain number of fat cells that we will always have. However, the determining factor in our health and appearance is whether the fat cells are full or empty. In order to release the contents of the fat cell, the fat cell must be transported into the muscle cell specifically to the mitochondria. This organelle will spur the release of fatty acids into the bloodstream to be utilized as fuel. In other words, muscles act as the furnace where fat is burned in the human body. If you lose muscle you are damaging your metabolism. If you add lean muscle then you create additional fat burning furnaces.

The more muscle you have the greater your ability to incinerate stored body fat.  If you lose muscle you have a greater ability to store body fat.

Not so natural female bodybuilder


It’s funny how many of my female clients once feared the 15-pound dumbbells. Why? Well, in my facility, that’s where they went from rubber coated to steel. It literally blew my mind considering that their children, heck, even their purses weighed more than fifteen pounds!

When it comes to lifting weights and muscle, women are usually scared to death that they are going to look like Arnold Schwarzenegger. However, there is no need to worry.

Women have 8-10 times lower androgen levels than men. Androgens are hormones that are responsible for building muscle and are commonly injected or taken orally by competitive bodybuilders and power lifters. With such low levels of these hormones, most women find it very difficult to add a significant amount of muscle.

Rather than bulk up resistance training will chisel, strengthen and tone your body. Without resistance training a soft, weak flabby body will emerge.  You have probably heard the term “skinny fat.”

Hit the weights and Live Greatly,


P.S. If you want to learn something and laugh a lot then check this article out from one of my friends and BB3 Super Trainer – Bryan Francis. I’m telling you it’s funny but not a laughing matter.

Don’t Miss THE Event of the Year!


2 Responses to “Resistance Training 101: Why are lifting weights so important? Should women do it too?”

  1. B. Francis says:

    Awesome topic Billy. If more people took this advice we’d see less people waiting around for cardio equipment and more 6-packs & tight buns running around. Very well said!

  2. B-Francis! I can’t believe you typed in “tight buns”!!! That’s hysterical! 🙂