Sunday, January 8, 2012

Power lifting for women? You must be crazy... right?



Today I'd like to talk about something that might make you uncomfortable, especially if you are a woman.  Today I want to talk about something the mainstream fitness world is completely wrong about, women lifting weights.  I want to show you how you can get the toned and sexy body you have always wanted, (and men, this is the secret to getting your girl to look like a fitness model), become stronger and more confident, and feel good about yourself everyday.  To your surprise it doesn't involve endless cardio on a treadmill, or sets of 50 repetitions with a 2lb dumbbell, it involves one main thing... HEAVY WEIGHT TRAINING.  Read on and I will prove to you that most of the things you know about weight lifting for women are a lie.  I believe in heavy lifting enough to recommend it for my own wife, and she has seen some seriously positive results since switching up from high rep, low weight workouts.

I would like to start off by telling you ten reasons why lifting heavy weights will NOT make you bulky (like most trainers would tell you it will), but instead tone, and give you your dream body.
1) Women do NOT have the levels of testosterone that men do.  Unless women have an abnormally high level of testosterone (naturally or from steroid use), they will NOT gain muscle mass like a man will.  It just isn't in a women's genetic code to be 180lbs of solid muscle.
2) The women body builders you see on magazine use testosterone, this is the only reason they are as big as they are.  You can tell that their levels of testosterone have been modified just by looking at them, evidence of this can be found in: increased muscle mass, deepened voice, increased hair growth, and acne.
3) Toning is developed through strength training.  Toning essentially means that as a muscle becomes trained to handle higher loads it becomes denser and more easily excitable at rest, this causes muscles to look more defined and causes your body to have a more desirable shape.
4) High volume exercise causes muscle gain, not heavy weights.  Reps in the range of 8-20 (what most trainers would recommend for a female looking to "tone up"), are actually what cause muscle growth (hypertrophy), for instance a body builder will typically use 3 sets of 8-12, with about four exercises per body part, this type of training causes significant micro trauma and as a result, bigger muscles.
5) Heavy weights promote strength not bulk.  Lifting heavy weights within 20% of your one rep max primarily works thorough training the Central Nervous System, this leads your muscles to be able to perform more weight and stay more "tense" during rest leading to increased strength and muscle tone, without significant muscle gain.
6) Your personal trainer probably is not your friend!  Most personal trainers are frauds, yes complete frauds! Trainers have been taught to make you sweat, make you sore, and most of all make you come back for more!  There whole program revolves around pushing you, but not too hard so that you stay happy and keep coming back.  Let's face it, heavy weights are tough, especially when you aren't used to them, most people won't actually do what will help if it's "too hard", but a true friend will tell you truth whether it pisses you off or not, that's why I am telling you not to always trust what your trainer says, ultimately they want your money not your satisfaction.
7) Getting huge muscles takes time.  Getting "huge" isn't an overnight process, it takes many men months just to add 5-10lbs of lean muscle to their frame, even if you somehow start getting bulky it won't be irreversible and it takes time for it to happen.
8) Bulking up is dependent upon calorie intake.  If you eat more calories than you burn you will gain weight, if you lift heavy weights and eat more than you burn you will gain weight, if you do high reps and eat more than you burn you will gain weight.  If you are lifting heavy weights and "bulking up" it is because you are eating too much (unless you are looking to get bigger).  Eat less, eat a better diet, or add some cardio to your training and you'll stop gaining weight.  If you want a great looking body you are going to have to work for it, a small and lucky group of people look great without exercise or diet, but for the rest of us the path is hard but the reward is great!

Heavy lifting will help tone your muscles, make you stronger, and make you feel better, but it won't magically melt fat away.  Unfortunately for women, one of the side effects of having high estrogen levels is fat storage.  If you have extra body fat, you will need to take in less calories than you burn.  The most effective way of doing this (in my opinion) is not calorie restriction but through the metabolic diet, and restricting carbohydrates.  You can read more about the diet and carbohydrate intake here>http://everystepblog.blogspot.com/2011/12/how-carbohydrates-affect-your-body-part_04.html

If you have extra body fat you want to lose, I recommend doing heavy weight training for 6-12 weeks with a mild calorie restriction and some light cardio a few days per week.  Gaining strength and subsequent muscle tone will be easier to achieve without a strict diet change.  After you have begun to see the results of your hard work (more toned muscle, more shapely curves, and some fat loss), you will be more motivated than ever to stick to a diet and really dig deep and work hard in the gym.  Depending upon how much extra fat you have to lose, you can begin to see significant changes in your body in 3-6 months by following the strong lifts lifting program, changing up your diet, modifying your carbohydrate intake, and adding some cardiovascular training, you will be well on your way to getting the body of you (and every guys) dreams.  Make sure and check the link below to another post in my blog to help you plan out your lifting schedule.  http://everystepblog.blogspot.com/2011/11/beginners-guide-to-power-lifting.html

Lastly I'd like to add a few pictures of women who used power lifting to get their bodies into a shape that any girl would be jealous of.  Just some inspiration if you are still on the fence.

Jean Fry 415lb Squat, 375lb Deadlift, 250lb bench press at 123lbs bodyweight.

Simitah Sing, mother and powerlifter

If you still don't believe me then check out the links below on three different (very attractive) females (pictured above) who use heavy weight training/power lifting in their fitness routines both to look good, and in two of their cases to actually compete in power lifting.




69 comments:

Thank you for this great article! I am a woman and I start strength training for a couple of months now and I definitely enjoy it. But like you say, so many sources state that women should do 3 sets of 12 reps or more. When I do that, I can't really lift as heavy as I would if I would do, say 6 reps. And it's getting confusing....But thank you for your article. It gave me confirmation on using heavier weight!

Yes, there is a lot of misconception and misinformation out there about lifting for women. High rep low weight exercises do have there place, but it shouldn't be the foundation you build your fitness regiment on. Heavy weights are good, FYI if you are looking to slim down make sure that your diet is clean and you are on a slight caloric deficit or roughly equal intake to expenditure, to ensure that you are replacing fat with muscle and not just bulking up!

awesome article

..once upon a time i use to do the bicep/tricep presses with pink (or the odd green ) dumbell. I have always loved strength training, but just couldnt get myself to lift heavy. One day, i decided enough was enough .... i just changed gyms (from a all women's gym to a mixed one was a massive move) and then i came across barbell training... all was history. Its been over a year since ive ever touched dumbell (no offence) and even those weight circuit machines - all my strength training is done through with a bar and kettlebells. Moves such as deadlifts, squats, clean and press,chin ups (assisted) etc - all these moves (and lifing heavy with pb along the way) has transformed my body completely. But its not the physical benefits, its the mental and emotional benefits - that feeling i get when ive pushed myself to that point where i never thought i go and surprise myself how much i can really push myself. I too owe alot to my personal traininer who pushed me in this direction as i too girls, was too scared to go heavy because of looking like "hulk" but he put me at ease, and though i must admit its hardwork, i can truly say hardwork does pay off. So to all my ladies out there ..... find a inspiring partner, a PT and go where you want to go ... i too train where the "big boys"train and believe me, getting over that initial fear of training with the big guys will just fade away and they will give you big ups that your even making DIFFERENCE in your health

I am a female, 5'2 and weigh 145-150 pounds. But I do NOT look it - most people easily drop my weight by 20 pounds. The reason? I lift heavy weights. And when I talk heavy I'm not talking Ms. Olympia. I deadlift about 110lb+ / squat 100+ / and I do rows with 35-45 lb dumbbells.

Most of my exercises consist of compound movements (i.e. deadlifts / bench press / etc.)

The key is doing this regularly and varying the workout: start with compound muscle movements and finish with isolation exercises to "chisel" . If time, do LIMITED cardio (like 20 minutes on most days with maybe 1 day a week at 45 minute - on a non-strength training day).

The article above is RIGHT ON THE MONEY!! I have been weight training for 1.5 years. I'm in my mid 40's. Yet ... I've exercised for 17 years and it was ALL cardio. ALL of it. I would estimate maybe 5% was weight training with a 5lb dumbbell (db). That did NOTHING for me. In fact, I didn't know what to do with a weight above 8 lbs and the words "compound movement" and "isolation exercise" were Yiddish vocabulary - not to mention the sports nutrition terms that go along with SERIOUS exercisers (BCAA's anyone?)

And the trainers at the club, the author is right. The trainers are NOT on your side so much as they are into sales. And most of the training I observe trainers teaching their "clients" are isolation movements assisted by cable machines (which will do little to NOTHING for you without serious lifting and compound work). I see other "clients" swinging the bar bell so much I want to tell them to slow down and lighten the weight - yet the trainers say nothing and let the client keep on swinging.

Every woman needs to read this article and realize it takes a whole lot of grit and grime to gain muscle for women - steroid free!! And when you do gain it you will LOVE the way you look. And it isn't about being perfect (my abs are not flat) but it's about looking better today than you did yesterday and understanding why you are returning to your workout tomorrow.

GREAT article!!!!!!

Great post! I just find women who lift weight a lot more sexier that those women who goes on starvation mode. You can actually see the difference between the two! I also noticed that women who exercise and eat properly tends to have a happier disposition than those who don't exercise or eat properly.

I like your post. I just started power lifting about a month ago. I have a long ways to go, but I am motivated to hit some hefty goals. My trainer is my friend. He yells, pushes, and does not believe in quitters. If you are not in it for the right reasons he is not the trainer for you. Last Sunday I was so sore I struggled to walk up stairs for 2 days (let me emphasize I was sore, but not hurt), and I loved every min of it. His pushing drives me to complete my goals.

supplementary online casinos enjoy angpow thrilling games, choose from more than 3,000 games, which of these online casinos are becoming more and more well-liked now. Because you can border easily via your phone, with the Internet of your smartphone playback, you can area bets immediately.https://918kiss2020.com/tag/angpow/

Did you realize 918kiss test id that gambling club proprietors don't possess cash yet this is our cash between . http://dianneikim.bravesites.com/

Congrats, determination and hard cody oakden working never get bad result. https://codyoakden.blogspot.com/


When you are looking for the lottery winner, the next whodoyou thing you need to do is find the website where you can find all the information you need about the lottery. This information will help you make the right decision and increase your chances of winning the lottery.
https://www.whodoyou.com/biz/1972559/lucky-winner-list-colima-colima

918kiss game backings Story chief the two iOS and Andriod frameworks. Clients who need to download on ios can download here. Clients who need to download on Andriod frameworks can be downloaded here.


https://kiss918.storychief.io/918-kiss

And of course, there are some lottery Map_Quest winners who have won lottery games and still haven't got their jackpot yet. The reason It's important that you keep track of your lottery winning and keep yourself updated about the lottery games you're currently playing so that you can learn from your past successes and failures. By doing this, you will be able to select the right combination of numbers that will enable you to win the games you want.

https://www.mapquest.com/my-maps/7655994b-ed09-4606-8f84-6e95d14a4ae9

Play at the best online casino online Bravesites casinos allows players to enjoy the latest card games and their favorite casino games wherever they are. Whether a bettor wants to play a game to earn real money or enjoy a free online game, finding a safe online casino is essential.

http://mega888app2020.bravesites.com/

My back-pain coach review At that point came the 70's wherein huge numbers of those equivalent adherents of this thought of "exiting" of the absurdity without utilizing the medications which Leary pushed, My back-pain coach review started their quest for different intends to "tune in" to life's prospects while appreciating the cycle without limit.

We have the ability to pick another view, supplant the torment, and in this manner immediately CHANGE OUR WORLD. My back-pain coach review Furthermore, the best part is - we can roll out the improvement instantly. We can pick in any moment, at this moment, a personality which serves us to "nonconformist" of old propensity designs that don't serve us into our glad future.

This comment has been removed by the author.

Digital marketing consists of the elements of advertising and promotional actions using electronic means. Digital publicity includes all standard forms of offline marketing, but moreover supplementary forms of online marketing, which adjoin e-marketing, web content development, and mobile applications. Digital promotion is nothing new. However, exceeding the taking into consideration few years, the focus of digital promotion has become increasingly diverse and dynamic, weblink resulting in a frightful growth in the industry. Digital promotion is quickly becoming one of the most crucial factors driving businesses forward.

The vital advantage of computerized showcasing is that it gives the opportunity check my blog to entrepreneurs to construct an online presence, while likewise making it simpler for clients to discover organizations on the web.

We continually hear that web based games are extremely addictive. Kids invested the vast majority of their energy in playing it to the detriment of their school, study hours just as family commitments. In addition, playing on the web computer games all bet meaning consistently can confine kids from companionships, abbreviate their sight and cause genuine medical issues. On the off chance that you are the sort of individual who save a ton of time playing computer games without taking any kind of action, at that point it is something that you need to stress over. Most internet gamers couldn't care less embracing extremist changes in their propensity. Accordingly we have examined not many weaknesses of internet games.

As a result, the waste gets accumulated health benefits of keto diet in the colon and in the large intestines, causing several symptoms such as constipation and indigestion.

Of course, just with any supplementary product out there, it's not a good idea to attempt this pill if you're difficulty from an omnipotent medical condition. You obsession to consult Source your doctor since taking any weight loss medication, including a diet pill. This will ensure that you're getting the proper dose of the medicine without putting yourself at risk.

I have been working in site design improvement and positioning site market, before it was even called SEO.go now Here are the progressions in SEO since the beginning of the new thousand years and what you ought to be searching he said for in the SEO administrations that your SEO Agency offers or gives.

The platform gives the utmost importance to security. They use the most recent data protection tools and other security measures.918kiss hack malaysia With these security steps, you can play your desired casino games and perform transactions with the peace of mind

Silver rings for women can be worn for daily use and they aren't as unnatural or expensive to original site unaided be worn to special occasions. They can be used upon the subject of and they are for this certain reason, a fashion supplement that is upon the top of the list for many women. They are even used for engagements and sometimes bearing in mind a couple can't afford white gold, and they don't in the manner of gold, silver rings for women are a well-liked choice. official site

The personalization options of mobile phones allow a custom see for backgrounds and wallpapers on these devices. tab a flora and fauna wallpaper design to your smartphone can make your mobile device more interesting to use and to operate. This is especially handsome to those who agree more than similar to the put the accent upon of situation environments and faced paced lifestyles. Just as it is important to utilize large images for desktop wallpaper, it is just as important to utilize smaller wallpaper image sizes for mobile devices whose screens are much smaller than that of a desktop or laptop PC. This will sustain preserve the entire storage memory on your smartphone by displaying an image that is easily viewed upon humiliating perfect screens. see this site

With recent web design advancements, such as the commencement of Flash casualness and high definition visit video content, fabulous websites have been produced to permit advantage of much far away along with levels of visual effects and interaction. However subsequent to this 'high end' web design, comes a price, more often than not, web designs which rely heavily on Flash content are often ludicrously slow to load. They often have a press forward bar, which slowly goes across the web browser to signify taking into account the website will finish loading. see it here

Here you share more useful information with us. I have some more knowledge for you just follow have a peek here . I highly appreciate your work keep it on and stay on your path. I know this is very valuable information for us, for share this kind of information has a piece of good knowledge on it. Thanks for share this kind of knowledge with us useful information follow this Check This Out

A debt of gratitude is in order for a pleasant post. I incredibly love it. It's so acceptable thus marvelous Satta Matka or essentially Matka is Indian Form of Lottery. Matkaoffice.net is world's quickest matka official site. Welcome to top matka world sattamatka, kalyan.

Traditional advertising, newspapers, and print directories, such as yellow pages, are becoming less effective for businesses. Whereas a few years ago people went to a computer to search for a product or service, today people are online all day, every day and “live on the internet”. Searching for information, a product or service is as fast and simple as finding a laptop or computer at work, or picking up your mobile phone or tablet. Digital marketing focuses on showing people your information, products, and services when they search online. The best digital agencies understand the buying process of their products and services and make sure your information is brought to light to a potential client at the right time. In the world of digital marketing, the different stages of the buying process click this over here nowi.e. research, thinking and buying are called “micro moments” and the best digital marketing agency will deliver the relevant information, service or product at the objective moment of the buying process. .

Optimize Marketing Budget - Last year was a nightmare for tourism, hospitality, events, travel, etc. companies. Even other companies that relied heavily on traditional forms of marketing have suffered greatly due to lockdown restrictions. However, there were enough stories about how the transition to digital helped them stay afloat in their new normal.go to this web-site

Feeding poor quality food can cause many health problems for your dog. For example, but not limited:Get More Information

I was very pleased to find this site.I wanted to thank you for this great read!! I definitely enjoying every little bit of it and I have you marker to check out new stuff you post.

 Use Window Tinting Movie, that is turning into your best option amongst the bunch. You continue to can take pleasure in your stunning views and you continue to can have pure lighting all through your property. you could check here The most effective factor about dwelling window tinting is that you would be able to minimize the solar's damaging UV rays by as much as 99.9% and cut back the warmth coming into your property by as much as 15 levels.

When you get an concept of what you need then it’s time to get pleasure from a voyage of discovery by your favourite on-line oil portray gallery. You may search by the Artist, Topic, Finest Sellers, Style or Portray Kinds.web here

In the event that you need to content purchase a programmed dribble

One of the great benefits of online gaming is the ability to interact with other players in the online community on sites such as Facebook, I One, and Pogo. It's nice to chat with other players around the world who like to play online games satta matka. Thanks to Virtual Worlds, you can make friends, build relationships and have fun at the same time.

There's a ton of misconception concerning what is new with ObamaCare, and something that I've seen more info here in conversations with customers, is that there's a basic arrangement of fantasies that individuals have gotten about medical services change that simply aren't correct.

Deciding on a career always makes a difficult decision. Fortunately, we introduce a platform, Live Training Lab that helps you decide your career and make you an expert in Web Development Courses Online your selected field. Live Training Lab offers the Karachi #1 JavaScript Programming course.

I Women must love this post. A great piece. To be fit and fine is everyone’s goal. Apart I am interested in making money in any way. I just discovered a path --- playing online game i.e. Satta Matka. With it, I can manage to earn a hefty amount of money without any effort.

Anyone that wasn’t eligible DeluxWire for New Mexico relief benefits in August can apply for another round of economic relief.

On the off chance that your chris pratt weight loss body doesn't have food in your stomach it will be compelled to observe its energy source somewhere else, which will prompt it utilizing your fat stores to fuel your work out.

They aren't attempting to sell you things. Some of the time, when a paper is discussing an item or a unique proposition, they are see it hereattempting to sell you something

Savings of that order are reference sure to get management's attention, which is a requirement for this type of project. Involvement begins with understanding and evaluating the components of T&E management in order to control and monitor it more effectively.

Many organizations may not recognize the terrible culture, since, in such a case that they do, they presently need to take care of business. Also that is difficult. Culture can be exceptionally difficult to change. Negative qualities and practices might crawl into their way of life from how they deal with their everyday tasks and representatives. Maybe there is a dread that assuming the look at this web-site attributes of culture are dealt with and killed, the expense might be a few decent qualities additionally vanishing.

Table reservation has assisted for the two cafes and epicures. They can rapidly take a look at the table reservation. The executives can assess effectively get redirected here concerning the number of tables have been held at this point.

instilling a feeling of pride in Indians. Indian watchers cut saves additionally partook in the shaded adaptation of the Asian Games facilitated by New Delhi in their drawing room. The inclusion of significant

with all the current news shown. With a MyYahoo individual page, you can pursue cautions when things are presented onto news feeds on which you buy in, even by cell phone crysta lelo in the event that you wish.

individuals who dawdles a great deal at the idea of covering those things," he clarifies. "During the O.J. coilaa Simpson preliminary, I chose not to go off the deep end in our

We people are judicious creatures but then feelings actually appear to run our lives and structure the center of koolad.asia our reality as feelings actually attract us to do things that might be nonsensical.

Indeed, on the off chance that set of experiences is any adjudicator, the response is yes. All autocracies, Frapios socialist nations, and, surprisingly, the NAZI system endeavored to control the news

Effect of FHM
A membership to FHM South Africa brings you fun, along with life's nervy and clever humor, utilizing elegantly composed geek capture stories and realities pretty much a wide range of things that never neglect to astound and invigorate.

Today genrations individuals are observing mush more straightforward to do advertising on the web as it involves a few instruments for its advancement of items

There are numerous hypotheses and procedures on the best way to actually involve web-based media for laid out brands, yet the star-biography.com/ web-based media for independent companies is only occasionally tended to.

With an immense assortment of unique City Breaks compelling artwork pieces by exhibition standard, capable craftsmen, their expertly organized internet based craftsmanship display is remarkable,

Insurance is an essential factor in contract painting work, as is warranty. However, commercial insurance and residential insurance differ in many ways. Still, it's important toThis Site the painting contractor you choose has the right credentials so you can feel confident about the work being done on your property. A fully bonded and insured painting company is much more responsible for finishing your project with quality results and on time.

Dental Express San Diego specializes in Get latest Dentist Services such as dental exam and dental implants in San Diego, CA and nearby areas.

Numerous clients need to investigate comparable pictures on different photograph locater sources. The individuals who need to clean their looking through abilities can observe our free opposite picture search device accommodating. They can this an extraordinary impact of this image locater stage that brings information from significant web search tools including Google, Bing, Baidu, and Yandex.

VT229H asus monitors is variety of ASUS products. We specialize in hard to find products. Buy the best Vt229h Asus Multi Touch Monitor online. Call Now 800-511-7525!

We’re growing rapidly, with our team meeting the needs of small-to-medium businesses who understand that Digital marketing is the lifeblood of revenue and it must perform consistently. And we know that we won’t achieve our own big goals unless we continue to deliver exceptional quality service and results.

At City Breaks, Get the latest news around the gold. Our editor cover Entertainment , social, health, business and crypto news.

Unpluggit is a comprehensive computer, hardware, games, applications, and security guide. We review tech products and services, publish news and trends.

like social media becoming one of the leading ways to sell, you can try
heres all you dependence to know roughly how to sell using Facebook, as a medium.The idea of competition following I think virtually the idea of competing...

In this blog comment, we express our utmost appreciation for the exceptional talent and skill of the writer behind the captivating content we have been privileged to read. With each word, sentence, and paragraph, they have managed to create a virtual experience that transports us to new realms, leaving us in awe and craving for more. Read more... https://readnewsblog.com/a-brief-history-of-root-canal-front-tooth/

I couldn't resist penning down my thoughts after reading your captivating blog post! Your writing skills are nothing short of extraordinary, and I am utterly impressed by the way you masterfully weave words into a beautiful tapestry of ideas and emotions. Read more... https://golpolikhi.com/give-your-pets-the-comfort-they-deserve-with-pet-pillows/

Join the conversation on WriteForUs and share your thoughts on current issues! Your comments help foster meaningful discussions and create a vibrant community of ideas. Let your voice be heard and engage with others today!
writeforus

Throughout this article How I Became a Genius Commander at the Academy, weve traced a multifaceted journey that spans the rigors of getting hold of academy admission, the discovery of innate talents, and the importance of leadership and personal bump within the demanding nevertheless transformative confines of military academy life. The personal anecdotes, sage advice, and reflections offered here promote not single-handedly as a lead for aspiring cadets but plus as inspiration for anyone pursuing excellence through self-improvement and dedicated service.https://writerium.com/i-became-a-genius-commander-at-the-academy/a>

Post a Comment

Share

Twitter Delicious Facebook Digg Stumbleupon Favorites More