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Get to know us: Why we LOVE lifting weights.


That’s right you read it, the team here at Octavia Active Wear love lifting weights and we’ll give you a lowdown into why.


For too long women have always thought of weight lifting as a ‘mans’ thing, but never got to experience the benefits of it themselves.

Worried that the moment you start picking up the dumbbells everyone will stare at you, wondering what you think your doing. or that you’ll bust out of your cute clothes, turn into the Hulk, with veins bulging out of your neck and a back so wide you can’t put your arms down by your side!


GOOD NEWS!

Unless you’re going to dedicate two long ass sessions a day to some seriously intense weight lifting… it’s not going to happen!

To get size such as this female body builder (pictured right), you would either have a much higher than average level of testosterone in your body, or a little help from other sources, alongside some extremely intense training.

However if that is your goal, go get it! It takes major dedication to get into a competitive bodybuilding physique state,

If your working out to simply de-stress, feel fitter and improve your body, you will not, I repeat NOT end up looking 'manly'.

What actually happens when you start to lift weights is that magical word that is spoken of so fondly amongst females…toning.

To get that sleek, toned appearance, lifting weight is highly beneficial, not to mention the fact that when we build muscle, it improves our metabolic rate, which increases our calorie burning abilities.

Lifting weight can help you sculpt your body and create shape which you weren't 'genetically' gifted with and why should genes get all the fun?!

If you want rounded shoulders? Pick up some weights,

A bigger derriere? Get moving with weights.

Less wobbly bits in general? You guessed it... grab those weights, get to know them and you could create a lifelong partnership.


I'm going to get down into some nitty gritty details now, so pay attention;

  • An extra 1 Kg of muscle can burn up to 50 more calories a day VS 1 Kg of fat which burns just 3 calories.

  • Building muscle increases your metabolic rate, which will burn more fat than cardio.

  • When you do strength training your muscles continue to burn calories up to 3-4 hours AFTER exercising.

  • When we say we want to lose weight, what we actually want to lose is body fat. It's good to remember that our weight is a combination of things such as; bones, muscle, fat, water etc. Body fat is what creates the jelly like surface on our bodies, some of which we NEED for our bodies to function properly!

  • Lifting weights can help you create more shape in your body and get those curves we all admire, without going under the knife!

Now, that’s not to say we should only do weight training and avoid cardio at all costs, cardio because cardio in conjunction with strength training, will boost all round fat loss and muscle gain with the right nutrition. So if fat loss is your goal it's good to do both.

I currently keep my cardio to early mornings, where I work out for 30-45 minutes fasted and at a very low impact and my heart rate stays around 120-130 BPM. This allows my body to be warm, with a little perspiration but not out of breath.

I also do more intense cardio on days where I am sore from strength training, want to really warm my muscles up, have a good stretch and foam roll.

So! Let’s get back to why, strength training is awesome and if you haven’t worked some into your exercise regime, YOU SO SHOULD!


In order to get maximum calorie output, HIIT (High Intensity Interval Training) is the ultimate exercise, a combination of cardio and strength training, which will improve your all-round fitness.

HIIT keeps your body guessing, initially it uses energy consumed in the form of carbohydrates. Once these carbohydrates have been used up, it will turn to our reserve tank, which is made up of our fat stores.

Our fat stores are created when we eat more calories than our body needs, then our body essentially, puts it away for a rainy day in the form of fat.

HIIT training, like strength training alone, will keep your metabolic rate elevated for HOURS after working out, some studies have even shown it to last up to 38 hours.

YEP

T H I R T Y E I G H T !

To conclude, all types of exercise are beneficial,

  • Cardio is awesome to warm up, get loose, burn a ton of calories per hour, even clear the mind and improving your VO2 max (the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise, used as a way of measuring a person's individual aerobic capacity.).

  • Weight lifting/Strength training will help you build muscle, get stronger, tone up, create shape and burn calories 3-4 hours after exercise. It can also improve your day to day living, improve bone density and posture.

  • HIIT (High Intensity Interval Training) will combine both cardio and strength training; build cardiovascular endurance, muscular endurance, create shape AND increase the calories burn at rest for up to 38 hours after training! It can also improve your day to day living, improve bone density and posture.

If reading a few of these awesome facts hasn’t persuaded you to give strength a go, I have inserted some before and after’s of our Octavia Active Wear models and some of my favourite, inspiring and well-known fitness professionals.

HAPPY EXERCISING!


2015 2016

65kg 60kg


2014 2016

63kg 58kg


2014 2016

56kg 59kg

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#weightlifting #HIIT #strongwomen #musclebuilding #toning #fitness #fitwomen #strongnotskinny #strong

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