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Train Like A Man Especially If You Are A Woman
by Lauren Brooks On The Edge Fitness
Come on ladies! Are you sick of watching men do pull-ups and you can’t even do one? I know I was!
As a fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that are not only effective, but also fun.
Since most of my clients are more concerned with having a lean physique than with developing real strength, it’s been a challenge to convince them that training for strength is an excellent way to become leaner.
Many women have the illusion that if they even glance at free weights, they will end up looking like Arnold’s long lost twin sister. As a result, women flock to aerobics classes and exercise machines every year with the hope of discovering the holy grail of fat loss.
I do not have to tell you what the end result is. Think I am being too harsh? Go to an aerobics class today and take a mental note of the class. Now go back in a month and take a look at the results. See what I mean? Results that are noticeable do not come from just cardiovascular exercise.
Make no mistake about it, the best way to get a lean, sexy, and a well defined physique is with heavy weights and low reps. Why? Read the rest of the article to find out. I am also going to go over what I believe is the most effective form of weight training for women and what it did for me.
By the time you get to the end of this article, you will be over the irrational fear that lifting heavy weights make women bulky. You will have a plan of action to develop a body that is super strong and conditioned. The body you have always wanted. Let’s get started!
Sarcoplasmic Vs. Myofibril Hypertrophy
Many women who insist on training with light or medium weights and doing many reps end up building sarcoplasmic hypertrophy. Sarcoplasmic Hypertrophy, common in body building, is bloated, soft and useless muscle. It involves the growth of the sarcoplasm and non contractile proteins that do not directly contribute to muscular force production.
Filament area density decreases while cross-sectional area increases, without a significant increase in strength. Proper strength training leads to gains in Myofibril Hypertrophy which is referred to as strong and dense muscle. This type of hypertrophy occurs due to an increase in myosin-actin filaments.
Contractile proteins are synthesized and filament density increases (Zatsiorsky 1995). Using lower reps and heavy weights is the best way to achieve the lean physique. Moreover, you will actually have strength that works; strength that will let you achieve that pull up you’ve always wanted.Don’t worry, most women do not have the testosterone levels to achieve the big bulky muscles. Men have 10 to 15 times the amount of testosterone women possess. Men still have to work very hard to put on muscle. In order to build big bulky muscles you have to have the right amount of testosterone levels, an increased caloric intake, and a regimen that includes lots of volume.
Lots of volume can mean 5-10 sets per exercise, which then leads to increased volume of sarcoplasmic fluid inside the cell and between the cells.
Developing Real Strength
So what is the best way to develop real strength? I am firmly convinced it is kettlebell training. When I discovered kettlebells, I was hooked immediately and stopped training with dumbbells and machines. After training with only kettlebells 2-3 times a week for 10 weeks, I lost about 4-5% of my body fat.I am 5’3 and was 118 pounds with 18% body fat. Now I’m 112 lb, much stronger and more conditioned and have a body fat of 13%. I look better now than I did in college. I was amazed and so were my clients and other trainers; they begged me to teach them what I was doing.
And that is what our mission here at Fit Favorites is all about. Being your guide to lower body fat levels, increased strength and a healthier lifestyle.
Talk to you soon Lauren.
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