1.Lift. Lift. Lift. Lift. Lift. Don't have to do bodybuilding or advanced stuff, but you have to do resistance training at least 2 days a week to maintain your lean body mass. Which brings me to #2
2. You want to increase your lean body mass and decrease your body fat. This combination will increase your metabolism and make you look trim and toned. Which brings me to #3 3. Hate to break it to you ladies, but toned is just a word that nobody uses in exercise science. When someone tells me they want to be toned. It means they want to have less body fat as to show their lean body mass. ...#4 4. If you want to not look like a squishy marathon runner that only runs, you have to do resistance training. It's a must. I see women being cardio bunnies all the time and they are just spinning their wheels because if you just do cardio and no resistance training, you will lose lean body mass (losing the possibility of looking toned) and your metabolism will drop which means you'll have to eat less and if you don't, you'll gain fat. :( Sad face. 5. Men and women train the same way because we have the same muscles. There are a few differences, but you train the muscles that you have and each muscle fiber that is male is the same muscle fiber that is female because we're Homo Sapiens. The main difference that aids in the difference in the amount of muscle is the amount of testosterone between men and women. Women have less muscle fiber in their upper bodies, so things are scaled differently, but we train the upper body. Women also have more of an angle, specifically the Q angle which makes us more susceptible to ACL tears, which means that with pivoting athletes or people with weak abductors, that should be addressed. But guess what - men need to do abduction too because they have abductors! So if someone tells you you can't train like the guys, call them out because that's bullsh*t! 6. 2% of women will genetically get bulky like men get if they lift. These women will know that it's them when they hit puberty. The rest of us - well, when we lift, we'll look like lean sexy women. All those fitness models in magazines? Yeah, they lift. 7. Weight loss. Healthy weight loss is 1-2 pounds a week. Anything more than that, like 3-4 pounds a week is only healthily possible if you are obese or morbidly obese. So when you read the *most reputable* magazines at the check out line at the grocery store that say it's possible to lose 40 pounds in a month....probably wasn't only fat they lost and they were probably morbidly obese - if it's even a real article. Also, being on a starvation diet isn't going to help you keep the pounds off because usually, when people lose that much weight, that's what they're doing - starving - which means they're losing the precious lean body mass that keeps your metabolism up and burning all those calories, and then when you stop doing the diet, all the weight comes right back - and then some! 8. Spot reduction is a myth. That's right - a myth. That means that when you do a 1000 crunches to get rid of your tummy, what you're actually doing is strengthening your rectus abdominis. This isn't a bad thing, but what you want to do is cardiovascular exercise. 9. Everybody has a life that consists of repetitious movement patterns. Because of this, through time, it can lead to injury and/or strength imbalances. Doing resistance training balances the strength imbalances and because of that is preventative. Having a well-rounded program that incorporates the weak spots and trains them to meet up with the stronger parts is one of the many reason why resistance training is so essential! 10. This one is last only for importance - nutrition. Get it dialed in for YOUR body. Eat to perform. Don't eat your emotions. Food is fuel. The sooner you realize what to eat and how much, the sooner your body will look and function how you hope it should. And know how much you're eating. Journal. Journal. Journal. When you do this, it makes treating yourself guiltless. And you're in control. It's no longer a guessing game.
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AuthorStrength Athlete. Archives
January 2020
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