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2006/08/23, 08:10 AM
This is an excellent collection, originally posted by dianneb. This is all in the FAQs forum, but I think a lot of people tend to skip the faqs forum...
Before asking how to spot reduce, how to shape, how to 'tone', etc... print this out and give it a good read through! Then ask questions that don't seem to be addressed here!
Ladies, have a good look around your gym. How many overly large, muscular women do you see lifting weights? Probably not too many- unless you work out at ‘Roids R Us Gym. Now, look around again. How many women with nice, muscular, - yet feminine- bodies do you see lifting weights? In this case, there are definitely a lot more. These women, who have a solid foundation of muscle, still look like women, and they look damn good too! So how do these women train to look this way?
Hours of elliptical climbing?
Nope.
Two cycles through the circuit?
Probably not.
Walking?
Fat chance.
Instead, these women have achieved their sexy, feminine, physiques by weight training - hard and heavy – the same way the boys do.
If you are a woman whose goals are tone and tighten up your body, you need to get off that treadmill and cross-trainer and start lifting and pushing weights so you can truly achieve these objectives. Many women are under the assumption that they should not train with weights like men because they will get bulky and become “unfeminine” – whatever that is. Well, in reality, it’s not likely that they are going to get huge. In fact, most men, men with loads more testosterone and manly muscle building potential, have real difficulty putting on muscle mass. If this is true for men, it’s convincingly true for women, the vessels of estrogen.
So girls, stop worrying about getting huge. Those women who know how to weight train effectively look a lot more attractive (in clothes and when naked) than the women who spend hours doing cardio. Of course, keep in mind that aerobic exercise is still important since it improves cardiovascular health and facilitates reductions in body fat, but it is not the only form of exercise that women need. Nope, you need the weights.
Training with weights is the only way that you can sculpt your female figure to have shapely arms and harder glutes. Wouldn’t it be nice to wave to your girlfriend and not have your triceps wave back at you? And wouldn’t it be even nicer to shake your booty on the dance floor and know that it will stop shaking when you are finished dancing? What women out there can honestly say they don’t want abs like Madonna and Janet Jackson? Even if you do step classes all day long, you will never have these physical attributes. These outstanding features come with contracting and controlling muscles in every part of your body. Cardio and aerobics will not do this, but effective weight training will.
A True Story
I myself am one of these women who have discovered that I can achieve the ideal body type by working out intensely with weights. When I first started working out, I thought, like most women do, that weight training was only for boys, and I didn’t want to look like a boy. I wanted to keep my feminine figure, but become “toned” and not have as much fat. So, I assumed that the best way to do this was to spend mindless hours on cardio equipment and every so often, lift a few weights. Over time I did lose some fat, but I remained, what most women look like today, “skinny-fat”. I was smaller, but my body was still smooth and soft, and didn’t quite have the sexy shape to it that I really wanted.
Finally one day a girlfriend of mine, whose body I always admired, took me to her gym and introduced me to real weight training. At first I felt a little intimidated to work out with weights because I didn’t know what to do. It was just so much easier to just run on the treadmill and then maybe do a few bicep curls, because they were simple. That day we did a chest and back workout. She showed me all the exercises with free weights and some things on machines. The workout was quite hard, and she pushed me to use heavier weights than I would normally have chosen.
I remember how thrilling it was to watch my muscles work in the mirror and seeing that I actually had some definition that I hadn’t noticed before. Weight training workouts cause a muscle pump that brings out definition while training. After each exercise I got this euphoric feeling, a feeling that I have never experienced before with aerobics. I felt so strong and powerful, and so in control of my body. Each muscle was full and hard, and I knew that this type of exercise was going to help me achieve my physical dreams. I was hooked.
After that workout, I decided to hire a personal-trainer to learn further techniques in weight training. As a university educated woman, I realized that there are people out there who have spent years of their lives learning about this topic and they are the ones I should consult with. The trainer I found was a woman named Carla. She was living proof that weight training created a very appealing feminine shape. She had nice shape to her arms and shoulders, her waist curved in tightly before it met her hips, and her legs were strong and sleek all at the same time. Carla’s body was firm and when she showed me how to perform each exercise I could see the way her muscles moved. I wanted the same thing. So, I gave weight training my full attention. I trained intensely four to five days a week and I cut significantly back on my cardio workouts. After a very short time, I honestly could say that I set the foundation for the figure that I always wanted. I could see lines in my abs, my shoulders had a curvy shape to them and my posture was much improved. I stood tall with a confidence that I had never had before.
As more and more women have begun to experience the same feelings that I’ve described here, they are beginning to recognize that weight training is no longer just for men. It is the ultimate strategy for women to safely and effectively reshape their bodies into the goddesses they are meant to look and feel like. Keep in mind though that the creation of muscle with resistance exercise will also do more than just make you look and feel sexier. It will enable you to perform activities that are functional and useful. You will never feel weak and insignificant compared the opposite sex. You can become a strong woman, a woman that doesn’t need help to open something usually found difficult, or lift something normally considered heavy. Weight training will also help to improve your health, and increase your quality of life. Medically, it has been proven to increase your bone density and help prevent the onset of osteoporosis, which is a common disease for many women.
So why don’t women want to weight train?
“ There’s no calorie counter on the weight machines like there is on the cardio equipment. So I don’t know how many calories I am burning.”
This answer made me laugh harder than I have ever laughed before. Many women think that if they know precisely (or maybe not so precisely…) how many calories they burn while doing cardio they will automatically lose weight in conjunction with eating less food. As this mindset may be close to semi-truth, seeing those body weight numbers on the scale decrease every few weeks does not mean that you are building a beautiful body. Weight loss may mean that your body is decreasing in size but a decrease in size does not mean firming up that flabby tummy or tightening those jiggly thighs.
If there was a calorie counter on the free weights and weight machines, women - who weight train effectively - would see that they there were burning more calories than constantly doing aerobics both during and after the workout. And the best thing about weight training is that you are increasing the amount of muscle tissue that you have in your body, which requires you to burn more calories all day long!
Overall, muscle is a calorie-consuming machine. Aerobic exercise mostly uses calories during the time period that you are performing it, and for a few hours after. Weight training however, helps you to create muscle in all parts of your body, which will significantly increase your energy expenditure for a longer period of time.
The take home message is that weight training is a more effective form of exercise than cardio; so don’t use this excuse to avoid it. Be assured that you are burning just as many, if not more, calories while creating a firm sensual body that you will be proud of.
Another reason women dont weight train.
“I don’t know how to use the weights.”
Most women who didn’t want to weight train decide that ignorance is the final answer. My question to them is this: “When you were a child and you didn’t know how to read, did you stop your elementary school teacher from showing you how to do it? Most likely not.” So, tell me why would you oppose a personal trainer showing you how to weight train? Or why would you not ask one of your friends (female or male) who knows how to properly weight train to help you?
First and foremost it is lack of knowledge about the benefits and results that come with this type of exercise that hinders women from taking the initiative to learn. I am convinced that if every woman is shown how to train effectively with weights, they will never turn back to only doing cardio. Like I said already, the rush and the euphoria that comes with a hard weight workout is the best feeling you can ever have. Weight training needs to be learned, as it is not an activity that we are born knowing how to do. Therefore you need to seek the assistance of a personal trainer or an educated friend, so you can reap the results that only weight training can bring.
“Weight training does not feel as intense as aerobics.”
This answer comes from women who always choose light weights to use for their weight training exercises. Mainly, these women think that if they push their muscles to work too hard with weights, they will automatically become the next Incredible Hulk. They are afraid to push their muscles too hard, because they believe that only men should workout this way.
But, the key to success with weight training for any person (men included), is to pick a weight that causes you reach a point of fatigue (a.k.a. failure). You want the last few repetitions of your exercise to be demanding on the muscle you are working. There is absolutely no point in doing multiple repetitions of any exercise when you do not feel any resistance. The whole objective of weight training is to challenge your muscles and provide the stimulus for growth. As women do not have that much muscle to begin with, the creation of new muscle will not result in a masculine physique. Instead, the muscle will take the place of existing body fat. And since muscle is a much smaller, denser tissue than fat, it will make a woman’s body look smaller, more shapely, and tighter.
Overall, when performed correctly, efficient weight training can feel just as intense and satisfying as any cardio workout. Your heart will pump just as hard, and you will glisten with a sweat that no cardio workout can create. All women simply have to put in the effort to learn correct weight lifting techniques, and they will ultimately experience the incredible sensation that comes with resistance exercise.
“I feel uncomfortable to weight train around men.”
This answer is so common that it resulted in the creation of ladies-only gyms. The consensus of many women is that men are judgmental of any woman who tries to learn how to weight train. Since weight training is traditionally a male-dominated activity, women do not feel like they belong on the same floor space. However, men are actually very impressed when they see a women weight training intensely right beside them. And oftentimes, men can offer motivation and assistance when you need it the most.
I personally have had many positive experiences where a man has provided me with knowledgeable suggestions regarding my workout. They have shown me new ways to do an exercise and they have helped correct my improper form. Also, throughout the years, I started weight training with men because they challenge me to work harder than I ever have before. The challenge has made significant improvements in my figure, and in my muscle definition.
Women and men are not really all that different when it comes to weight training. Men and women can learn from each other and provide the desire to train harder each day. You, as a women, want the body that every man will drool over, while every man wants to look just as appealing to women. The sexual stimulus that is created when women and men work out together can provide the perfect environment for self-improvement.
Ok ladies NO MORE EXCUSES get out there and start lifting those weights.
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2006/08/23, 08:52 AM
For any of you ladies out there still considering wether they should lift the weights...everything posted in this article is true...I don't know about you all,but when I first started here I would sometimes read these articles and say to myself "that may work for YOU but I know it won't for me"....it took a long time to convince me to pick up the weights...even longer to convince me to drop the majority of my cardio.But I am a regular joe,stay at home Mom who is finnaly convinced that weights are the way to go.I have run thousands of miles on the treadmill....it works at first,but to keep seeing losses I have to starve myself on top of running farther and farther .....it's a never ending cycle.But with the weights...I feel powerful...not wiped out all day.I suggest to at least give it a shot...drop most of your cardio and pick up the weights for 6 weeks...don't weigh yourself...but measure...you will see the inches melt away.If this is truely a lifestyle change for you giving up the cardio to try something different for a time won't hurt you.I still run a couple of miles a week because I enjoy it...but it isn't my priority...print out this thread along with "is cardio keeping you fat" and the healthy foods list...and you have the "majic potion" everybody is searching for.
thanks for the post asimmer...fabulous....as always.
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2006/08/23, 09:57 AM
I also wanted to add...if you think this sounds great but don't know where to start...put gaining mass into your fitness profile and it will list out the exercises and reps you should be doing on what days with a full description of the exercises.For me...I started out with a very low weight until I got used to how the weights should balance and I knew I could do each exercise with out injuring muself.I picked up a very inexpensive(only $20) barbell set at the local sports store...9 pound bar with 50 pounds worth of weight...for now it works just fine.
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2006/10/10, 06:00 PM
you answerd my questin thank you i have a long way to go and i will get there thanks
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2006/10/10, 06:12 PM
Hi kash...welcome to FT!!:)
If you have any questions...post away!!!You can also use the fitbuddy at the bottom of the page...and the FAQ forum is full of great info...good luck and have fun!!
oh...and please fill out your profile...
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2007/03/20, 12:08 PM
ok i found all this very helpful....BUT
on top of eating healthy...should i pick up anything special from GMC like the whey protein or whatever they have there?? ive always seen commercials and ads for pills and there are so many that im not going to bother with those but i know body builders use different stuff.....advice please?
and also, if i've never weight trained before, is it safe to do like 5 different weight exercises the first day? or should i start out at 1 exercise then add more?? and whats a reasonable amount of weight and how many reps to start with?
i realize now that you can't target your stomach, its more of an overall thing you have to do to get the overall body all of us want! thanks for making that a huge point up above!!!
as much as i would LOVE to hire my own personal trainer, i don't have that kind of money, so tips would be fantastic!
and what time of day is the best to do weights? i heard that cardio is best in the AM before eating anything....what about weights? and what type of things should i try to eat everyday to be able to build and burn?:love:
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2007/03/20, 02:01 PM
I answered your workout question in another post - you can get one here.
most of your questions have been answered in other posts, try searching specific terms like " reps and weight amount"
Look at the eating plan for the WSSC challenge...
cardio first thing will be useful if you have alot of fat to burn, but can be detrimental to your muscle mass - have a light protein meal or shake before hand and you will still lose fat without compromising muscle.
Lift when it fits into your schedule and when you have good energy levels, though that may vary.
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If you doubt you can accomplish something, then you can't accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/05/04, 06:32 PM
I love to lift I have no other fitness plan! but I think Im getting too bulky, I dont know if I want to stop because I will gain to much waight do you think I should stop? or do you have a suggestion?
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Treat others as you would like to be treated they will remember you for it,...and get revenge!
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2007/05/08, 01:52 PM
Hi! I've got a lot of fat to burn off, and LOVE lifting weights. The thought of doing NO cardio and just lifting for 2 hours a day sounds awesome! But, with so much fat to burn, I'm afraid to cut out all cardio. What I am doing now is getting up around 4:15, having a whey protein shake, then I go to the gym and lift weights, usually 3-4 different exercises (targeting one specific area each day), doing 4 sets of up to 20 reps (decreasing with each set) with as much weight as I can safely handle. After that I jump on the treadmill for a quick 35 minute walk on interval incline. Is this the right thing to do for fat loss and muscle gain? After I lose some of the fat I plan to cut back the cardio and focus more on weight, but for now as a start does that seem ok? Thanks for everyone's help, I love this site!
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2007/05/08, 02:54 PM
happysnappy - sounds like you need to lose bodyfat which may be making you look bulky - leaning out with a little extra cardio and a clean diet will make you feel less bulky.
amyksmith - I would lower your rep range a little - you are basically doing cardio with weights with that high or reps - work in the 8-12 rep range, and continue as you were - cardio after weights is better than cardio before weights. have you tried HIIT?
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2007/05/08, 04:48 PM
Thanks asimmer. Good tips on the weights, I've just been following the free workout from this site, but will increase the weight and lower the reps some. I do my cardio after my weights. I've been going on the treadmill doing what I consider HIIT, maybe it's not. The incline and speed increases every few minutes for a minute or two, then comes back down for a bit, then back up.
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2007/07/03, 09:53 PM
:love: I think this is just what I need to get myself in gear to lose pounds and tone up :big_smile: I am very excited! thanks for the advice.
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2008/02/05, 03:31 PM
this has definitely motivated me to break thru my low weight/high rep/lots of cardio funk. exciting! :big_smile:
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2008/03/07, 03:49 PM
i have free weights at home which i am going to start using more of. how often should one do weights vs cardio in a week? also, how do i gain muscle mass in my legs with free weights (squats, lunges etc?).
thanx
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2008/07/17, 07:29 PM
Great post. Inspiring. :big_smile:
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2010/01/17, 02:50 PM
Hi Ladies, I have to say that I support what asimmer said in their post and furthermore I would like to add what my experience has shown me. Now for all of you who are wondering, I just began trying to get myself in shape after an illness which had me bed ridden and during which I gained 30 lbs in one month.
First i tried to do the aerobic thing with an hour and a half on the elliptical hoping that it would help and it sort of did, I lost 1 lb in 3 weeks (not what I was hoping for) so then I looked at the routines provided in this website and decided I would give it a try. Being a total beginner in weights this was a scary thought. I knew that at my gym it is really easy to do cardio because it si thoughtless but weights...I was clueless.
Armed with a printout of my routine I got to the gym and headed to the machines to see if this could work for me. Clearly being one of the very few women was one obstacle to face and being visibly one of the most overweight people there it was intimidating. But i started in on my routine with not so much as one ill look or comment from anyone.
After about a week of following the instructions given I observed three things.
1. Weights are really efficient for me 5 lbs lost in one week
2. Much of the strength I had lost was beginning to come back
3. I made friend at the gym with those people which look so intimidating.
I think of these three benefit I should highlight the third because it is so little talked about. I think this is one of the most important parts to staying commited, I now look forward to the gym because I have made new friends there.
Although I may be the least fit person in the group, I am supported by all the regulars there. Even those 6foot tall imposing, ripped men who look like they are made of stone will have no issue giving you pointers and clues. They have pushed me to really pushing myself and have been very supportive. I have also met a few of the girls who look just amazing and they have been really excited to have another girl doing weights with them. The sense of community after going for about a week in the weight training section of the gym is much more inviting than after 3 week on the cardio machines.
This community has not only improved my confidence but also my form because of the advice and support from people who have been going to the gym for years.
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2012/01/02, 03:12 PM
Very well said!
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2012/01/26, 03:50 PM
Awesome tips! Thanks for the info.
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