I have been ask many time by women. How do I tone up? Then I hear "But,
I don't want to get bulky!" Mind you that this question is ask by women
that are OBESE. Then I show them a picture of a female bodybuilder Do
you mean like this? Immediately they say, "Yes! That's too big." My
reply is. "How much do you weigh?" I Asked. Had one lady replied, with
hesitation, "about 180 pounds." Mam," I said, "your arms are as big as
my arms and your calves are what, 20 plus inches! You are already big
and bulky." Now I get those same comments from even the normal women
too.
All right, almost everyone in every gym seems to give women bad
information and downright lies about weight training and what building
muscle is all about. People are full of ideas and advice about women and
weights, which for the most part, are pretty lame. Then there are the
thousands of women that enter a gym and lift those little pink and
purple hand weights that weigh all of 2 1/2 pounds or less. Why? The
average women's purse weighs around 10 pounds or a child in their arms
can weigh as much as 25 pounds. I see these same girls do way too much
cardio and still wonder why they aren't losing any weight or, as they
like to put it, their still looking soft and not toning up. These are
the same individuals that come up to me and ask how do I get sexy legs
or a tight butt, and what should I eat? Don't even bother to ask those
women that teaches aerobics or a CPT man who knows nothing about the
female physique and what women, need to get their desired look.
To help you understand me better and where I'm coming from, I was a
heavy weight bodybuilder a few year's ago and give it up for a few years
to work on my two clinics that I own and run at this time. I am back in
training again and looking to get HUGE over the next few months, and I
know this is not for everyone but I am throwing this post out there and
maybe someone may try this out.
First, I am going to tell you some things, as if I were training you.
OK, here we go. I give you my word, you have to trust me, do not listen
to anyone else because if you start asking too many questions or doubt
what I'm telling you then you will get confused and that will be the end
of you. Now, let's get started. We need to know where all this bad info
is coming from? Well, first, there are the many info-mercials that are
out there. Listen to them make comments about "not bulking up or getting
bulky like a bodybuilder." Then there are all the fitness and
bodybuilding magazines and then, of course, the many self-proclaimed
male and female personal trainers that get their information from all
the above. And even women who lift weights will say the same stupid
things about "getting bulky" and "staying feminine." Muscle is muscle
ladies and to get that "toned" look you so desire, you have to put
muscle on. Please yourself not society.
Now how do we take the next step into creating a more complete
understanding about getting started in a weight-training program? That's
easy. You have to add resistance for your muscles to "tone" Train hard
and heavy ladies. Stop doing reps of 10 on the leg press and do reps of
20. But first, take those 10 pound plates off and put a pair of 45's on.
When you feel like you can't squeeze out and more reps, then do two
more! Eat six small meals a day with at least 1.2 - 1.5 grams of protein
per pound of body weight and then add just enough cardio to trim the fat
off to show those muscles.
Yes, if you are thinking about getting started in a fitness lifestyle,
and are using words like toning and shaping, with statements like "I
want to lose the body fat" and get a six pack, well ladies, again, take
my advice and train HARD and heavy. To look shapelier, toned and hard,
you need to lift weights, weights that will stress your muscles.
Combining this with a moderate amount of cardiovascular activity will
turn your body into a fat burning machine. More muscle increases your
metabolism and that burns fat.
Another aspect that will aid in building that body you want and teach
you more in your pursuit of entering the fitness lifestyle is, you need
to EAT. You 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 nor is eating LARGE amounts of carbs
with your LOW fat foods.
The latter way of eating will only increase your size, and I'm not
talking that "Bulky" look. Rather eating high carbs with low fats will
only increase your waist, butt and hips. Eating in the above manner and
doing more cardio then lifting will only slow down your BMR (basal
metabolic rate) and hang on to every last bit of bagel you consume as
fat. By eating protein sources throughout the day and incorporating
small amounts of good sources of fibrous and complex carbohydrates with
each meal will prevent your body from going into starvation mode while
giving you all the building blocks you need for developing and shaping
your muscles.
It's all about ATTITUDE ladies, and knowing the truth about the gym
before entering it. The gym is your domain as much as any man.
Self-esteem, confidence and hardcore training is the demeanor for my
philosophies on training and should be yours. Yes, I said hardcore! I've
been lifting hard and heavy and when I say hard and heavy I mean lifting
as much if not more than my body can stand.
If you do not have a female bodybuilder or a fitness competitor in your
gym to help you then do what I did when I started training. I bought
Arnold's Encyclopedia of Bodybuilding. Another Great book to get you
ladies started is by Negreta Jayde titled "Super Vixen."
So, to all you ladies, whether you're thinking about beginning weight
training or "toning", or if you're a member of your local gym understand
this, it's all the same, it's all BODYBUILDING. Don't believe me? Then
you're lost, because bodybuilding is basically about building and
shaping the body, which is just what you are trying to do. And to quote
"Go hard or go home!" So remember, take it from me, your legs, arms and
mid section are only going to get tight by hitting the weights hard and
heavy with and intense attitude. You do that, and you are on your way to
getting a hard body.
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