Women at the gym!
- 12-24-2007, 10:44 AM
Women at the gym!
Women at the gym
Women at the gym
By Kristin Reisinger
Let me explain. Through the years I have seen many women in the gym lifting these rinky-dink, pink and purple hand weights barely breaking a sweat. I see the same girls do three cardio classes in a row and spend countless hours on the treadmill like hamsters on a habitrail pondering why their bodies look exactly the same as they did six months ago. These are the same girls that come up to me and ask me repeatedly what I do to look the way I do or what do I eat or do I even eat. I even overheard a girl once say, "I'm doing so good today... I only had a bagel and a salad." The list is endless and it is endlessly frustrating.
I wish I had a megaphone right now. Ladies... you need to lift HEAVY to have a physique like the chick from Terminator! When you feel like you can't squeeze out any more reps... do two more! Get calluses on your hands... your man will love it. So many of you comment on how much you'd love to have a body like Madonna or Angela Bassett or Gabrielle Reece but most of you don't do anything to get it! Do you think these women work out with tiny little dumbbells and their bodies look like that by mistake?
Do you even know how hard it is and how much meticulous planning and preparation (and testosterone!) it takes to put on muscle and "bulk up" like a professional bodybuilder? I've been lifting as hard and heavy as any guy I know for two years and I keep getting smaller and leaner! I look sexier and more feminine than ever before, too.
By really lifting weights and stressing your muscles you will increase your lean mass, and since it is this lean mass (muscle tissue) that burns fat, you will have the capacity to burn more fat even at rest. Combining this with a moderate amount of cardiovascular activity (not three step classes in a row) will turn your body into a fat burning machine. Too much cardio works against you and will eventually begin to utilize your hard-earned lean muscle tissue for energy which is NOT the desired goal.
"It's all about ATTITUDE," says Fortress, and I agree wholeheartedly. I would venture to say us women need to dish out even more of it than men...."
You also need to EAT. Your need to fuel your body with the appropriate foods for energy as well as protein for the build up and reparation of muscle tissue. Starving yourself is NOT the answer and is more detrimental than most of you realize. It will slow down your BMR (basal metabolic rate) and hang on to every last bit of bagel you consume as stored energy (fat).
By eating small, low-fat meals throughout the day incorporating a protein source with good sources of fibrous and complex carbohydrates will stabilize your insulin levels and sustain your energy levels. This will prevent your body from going into starvation mode while giving you all the building blocks you need for developing and shaping your muscles. Plus, you actually get to eat more!
"...the gym is our domain as much as any man."
"It's all about ATTITUDE," says Fortress, and I agree wholeheartedly. I would even venture to say us women need to dish out even more of it than men. If I had a nickel for every time I witness some girl feeling intimidated in the gym because of the presence of a man or give up a machine or a bench because some dude is waiting for it, I'd have a bank account like Arnold. I have gone up to girls in the gym and yelled at them for doing that.
Where's your damn backbone?! Self-esteem, confidence and an all-around, I don't give a **** attitude are all part of the package that go along with my philosophies on training like a woman which is far more attractive than a whole heap of mascara, lip gloss and eye liner. And the gym is our domain as much as any man.
Training like a woman is a synergistic framework allowing everything else in life to fall into place that much smoother including relationships, career or whatever you allow it to flow into. Having a great body is merely a fringe benefit. So ladies, to quote a very wise person, "Go hard or go home," especially if you're a woman
is article and enjoyed the read:
- 12-25-2007, 12:55 AM
I will be upping my weights after christmas (give me one more gym visit at current numbers since gym was closed 2 days in row). However, I'll be getting them to show me the barbells and "real" lifting techniques next month. Bench press club, here I come!
Been working on the small meals thing, and even with the anti-starvation understanding, I still believe I eat too much. I need to be somewhere in between but not sure yet where.
Armed with some of my new knowledge from nov and dec this year, my new years plan is to put two and two together, and also encourage accelerated weight loss with supps. Look out!ose:
12-25-2007, 01:34 AM
12-25-2007, 04:20 PM
12-30-2007, 06:45 AM
Oh my gosh! Such a passionate women! Why can't I find a women like you in my area? There's only one girl who works out in the weights area at my gym...well...the only one I see...she lifts quite heavy, I suspect her boyfriend / partner has conditioned her to do it....good on her!
I'd love a girl to tell me 'no, i'm still using this, (can you) wait 2 sets?'!
12-30-2007, 01:32 PM
12-30-2007, 11:05 PM
12-30-2007, 11:18 PM
We get so many women coming in the store and they don't want to hear us telling them that 60 minutes of weights is much better for helping them lean out than the 3 hours they spend doing cardio. Thank you for posting this. I should print this out and put it on display.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
12-30-2007, 11:21 PM
As a trainer, I've had to deal with countless woman trying to lose weight that have the mindset of lighter weight, more reps.
Now, if you yourself would come and tell these woman this, it would be greatly appreciated
12-31-2007, 01:46 AM
yeah, as a trainer, I've had to do a lot of convincing (if that's the right word), that heavier weights are OK, even...better!
12-31-2007, 12:12 PM
I love the heavier weights..It has not made me bulky at all. If anything it has brought out good definition!
Now cardio I hate, so I would much rather build the muscle that it takes to burn fat at a resting rate.
It was explained once to me like this, You can do cardio for an hour and burn 400 calories and then go out and eat somewhere and blow all the good you did,minus straight cardio benefits. Now I do cardio for around 15min-30 min at the end of a good workout for health reasons. But I rely on diet and weights to kep weight down.
12-31-2007, 01:48 PM
12-31-2007, 03:38 PM
I know that cardio has its benefits, but unless you are lifting weights and have diet locked in it won't change you. You may lose some weight but if you don't eat correctly the calories cross each other out when you eat out.
But if you are lifting at the same time your body burns fat at a resting rate to suport the muscle.
I guess it depends what you want out of your gym time.
12-31-2007, 03:46 PM
12-31-2007, 04:02 PM
04-28-2008, 01:14 AM
04-29-2008, 10:13 PM
04-29-2008, 10:31 PM
AMEN TO THIS THREAD!!!! I think being a male makes it even harder to convince the stubborn women that lifting hard and heavy is what they need. Thank you and way to go
04-29-2008, 10:42 PM
05-07-2008, 02:41 PM
I've been preaching what this article says for years. Now I'll spread this article around to back my self up!
05-07-2008, 06:45 PM
Three cheers to you!!! I can't tell you how many times a day I say that **** to my female clients. As far as attitude I'm the one usually pushing the guys out of the way to get to the equipment I need let alone hurry up so someone else can use it "Attitude" is right!
05-13-2008, 06:12 AM
05-15-2008, 10:53 PM
Im with ya, the guys are bull****tin sittin on the benches for 10-15 minutes not doing anything. Im there to get it in and get out
05-18-2008, 09:40 PM
sooo, my girlfriend eats right all the time and at the right times (read: salads, cottage cheese, tuna, lots of protein - shakes, bars, etc, every 2-3 hours) - she's 23, 5' 114lbs and complains to me that she doesnt notice a difference in her body (year ago she weighed 126lbs) I do, she is leaner and slimmer than when i first met her - but her goal isnt to be thin, it's to be more defined and tone.
She does a million hours/miles of cardio a week. I tell her her 6 days/wk are too much. She does do some light lifting, high reps.
After reading this sounds like i should be telling her to lift heavy and cut back on the cardio.
Also, she may be interested in taking some supplements, any suggestions from the ladies on something that will help her build that lean muscle mass she wants? I'm personally partial to applied nutriceutical products, but anything that is reputable is okay. (My igf-2, recomped neovar, and drive get here this upcoming week )
any/all help is appreciated!
edit: just made her read the article
05-18-2008, 10:32 PM
She needs to hit the weights to get tone. Cardio will not do it. I would say at least 4 days a week of weights, it does not even have to be heavy. Maybe lower weights and higher sets and reps.
My sets are all supersetted and usually are 15 reps and 4 sets.
05-19-2008, 04:29 PM
05-19-2008, 04:33 PM
05-19-2008, 05:16 PM
Oh and by the way I love the fucoxanthin you sent. Its stacking quite well with the DCP/ephedra stack I'm doing.
05-19-2008, 10:16 PM
05-19-2008, 11:10 PM
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