For the ladies who are afraid to lift weights...

Mad_Dog_Muscle

We hear this all the time, woman that are afraid to use weights because "I don't want to get muscular like a man".....

If this is you, then you have to check out this lady: Jamie Eason. She is a body builder, fitness model and overall fitness guru. She will make you rethink the myth about woman and lifting weights. Her website also has good info on cooking. I don't know about any of you, but she looks incredibly feminine to me!

http://www.jamieeason.com/

savvystephy

She looks great! I try to convince many ladies of this very fact, but many don't believe me and say they don't want to bulk up.. even when I tell them that they won't because they lack testosterone. Oh well. They'll be envious when I look like Jamie and they don't.

LushLoni

Great post... Am going to join a body pump class when I reach a certain fitness and confidence level... I LONG for nice arms :-)

Mad_Dog_Muscle

She looks great! I try to convince many ladies of this very fact, but many don't believe me and say they don't want to bulk up.. even when I tell them that they won't because they lack testosterone. Oh well. They'll be envious when I look like Jamie and they don't.

HaHa! Your someone who "gets it"! lol I try to convince my wife of that every time she complains about needing to get rid of the flab around her arms. I think I have her convinced now and she is willing to give it a try. She is visiting family now but when she returns she wants to speak with one of the female trainers at the gym.

MellowGa

love her, she is awesome, my wife is currently doing NROL for women so she is fine with lifting weights

ramseyrose

I do weights and always have done. I feel much better for doing them, but I cant see me wearing her swimsuits anytime soon!! :blushing:

yaddayaddayadda

Great post... Am going to join a body pump class when I reach a certain fitness and confidence level... I LONG for nice arms :-)

Don't wait to reach a "certain fitness and confidence level." You can get great arms and firm everything else at the same time just by taking flow yoga.

I have been taking 3 classes a week for about three weeks, and I can't believe the difference in my arms already! :happy: :happy:

savvystephy

She looks great! I try to convince many ladies of this very fact, but many don't believe me and say they don't want to bulk up.. even when I tell them that they won't because they lack testosterone. Oh well. They'll be envious when I look like Jamie and they don't.

HaHa! Your someone who "gets it"! lol I try to convince my wife of that every time she complains about needing to get rid of the flab around her arms. I think I have her convinced now and she is willing to give it a try. She is visiting family now but when she returns she wants to speak with one of the female trainers at the gym.

Good for her at least being willing to give it a try. That is the first step. I try to tell women that it's not muscle that bulks them up, it's fat. Maybe one day they will listen. Oh, and that weights that weigh less than their purse won't help them out much.

LushLoni

Great post... Am going to join a body pump class when I reach a certain fitness and confidence level... I LONG for nice arms :-)

Don't wait to reach a "certain fitness and confidence level." You can get great arms and firm everything else at the same time just by taking flow yoga.

I have been taking 3 classes a week for about three weeks, and I can't believe the difference in my arms already! :happy: :happy:

I just want to start when I'm ready - I'm not there yet, doing some free weights in the gym and a lot of swimming right now.

MiNiMoNkI

I ordered 30DS and once it arrived i saw the "butch" looking woman on the back, id thought id made the wrong choice, i didnt want to look bulky i wanted "lady" muscles.

I was assured by many MFP women that i wouldnt go bulky and i would get a nicely toned physique.

I have to say, strength training/cardio workouts have been the most help on my weight loss journey, i am no longer afraid to pick up a small weight and give it my all. Strength training really is such a great help when it comes to building muscle, as in turn muscle helps you burn fat!

Look at my profile pic, i dont think i look "manly" do i?

GemmieNoWobbles

She's the body building.com lady!! I think she looks fantastic!! Never been scared about bulking up, its just not possible for us ladies!! I am aiming to lower my body fat % and build me some nice muscles!! I am this (in my own way) http://www.bodybuilding.com/guides/female-20to39-fat-loss/intro

I also am building up the weights.... I now do squats / lunges with 16kg (35ish lbs) barbell and I do chest presses with the same weight, still need to build up my bingo wings as they are still weakest!

Mad_Dog_Muscle

I ordered 30DS and once it arrived i saw the "butch" looking woman on the back, id thought id made the wrong choice, i didnt want to look bulky i wanted "lady" muscles.

I was assured by many MFP women that i wouldnt go bulky and i would get a nicely toned physique.

I have to say, strength training/cardio workouts have been the most help on my weight loss journey, i am no longer afraid to pick up a small weight and give it my all. Strength training really is such a great help when it comes to building muscle, as in turn muscle helps you burn fat!

Look at my profile pic, i dont think i look "manly" do i?

Not at all! You look fantastic and fit!! Great job of not being afraid to toss some weights around!

SamanthasKitschen

My favourite topic! I try not to get involved in women lifting weights discussions now though as I just end up getting frustrated! Granted I have now put back on the weight I lost, but I was most successful at losing weight when I was lifting heavy weights 3 times a week and keeping cardio for warm ups and short fast sprints. I also find it more fun! and most importantly weights improved my body shape and made clothes shopping pleasurable once again.

SHBoss1673

good stuff!

My wife goes to a trainer (yes, I'm a trainer, but training your wife is just a recipe for disaster IMHO, the wife agrees so we avoid that little potential "hiccup") and he does 3 days a week of either circuit or straight weight training. She also teaches body pump. She also wanted to lose between 50 and 70 lbs when she started with him, she's down 30 plus now (which is AWESOME!) and she lifts heavy weight, not 10 or 20 lb stuff, she does 140 lb bar bell squats, 80 lb presses, she uses the 20 lb dumbbells, the 35 lb dumbbells, she routinely has the heaviest weight in her body pump class (even though her classes are full with 25 ppl and 5 or 6 guys on most occasions, even more than me in some cases, and I lift pretty heavy)

And she's been doing this for a few years, she has yet to start to look "musclely"

I normally don't use anecdotal evidence to prove my point, but I just wanted to show you that it's not just some far away trainer that believes in this. Women have different hormones than men, Testosterone is the main ingrediant in mass building, and you ladies don't produce anywhere near as much as we men do, even if you lift really heavy. Other than steroids you just can't bulk up that way. You can (and should IMHO) lift as heavy as you can handle with good form and you won't "bulk up".

In fact, I can (I'd have to dig) produce more than 1 research study (that has been correlated with other studies) that shows that heavy weight training is one of THE most beneficial things you can do for your body, assuming it's done with good form and in the correct amounts. Cardio is great, but it only trains half your muscles, and long and low is fine for muscular endurance, but won't help you activate dormant muscles or build muscle fibers (hypertrophy). Long and low means High repetition sets (long sets) and low weight. Really you want 2 days of short and high (short sets and rep amounts with the highest weight you can handle), 1 day of long and low, and 2 to 3 days of hard cardio and 1 day rest. And try to keep them separate if possible.

regards,

-Banks

Mad_Dog_Muscle

Great post... Am going to join a body pump class when I reach a certain fitness and confidence level... I LONG for nice arms :-)

Don't wait to reach a "certain fitness and confidence level." You can get great arms and firm everything else at the same time just by taking flow yoga.

I have been taking 3 classes a week for about three weeks, and I can't believe the difference in my arms already! :happy: :happy:

I just want to start when I'm ready - I'm not there yet, doing some free weights in the gym and a lot of swimming right now.

I think you have it right, start when you are ready to! Only you will know when that is. Thats the best way to be successful!

Mad_Dog_Muscle

good stuff!

My wife goes to a trainer (yes, I'm a trainer, but training your wife is just a recipe for disaster IMHO, the wife agrees so we avoid that little potential "hiccup") and he does 3 days a week of either circuit or straight weight training. She also teaches body pump. She also wanted to lose between 50 and 70 lbs when she started with him, she's down 30 plus now (which is AWESOME!) and she lifts heavy weight, not 10 or 20 lb stuff, she does 140 lb bar bell squats, 80 lb presses, she uses the 20 lb dumbbells, the 35 lb dumbbells, she routinely has the heaviest weight in her body pump class (even though her classes are full with 25 ppl and 5 or 6 guys on most occasions, even more than me in some cases, and I lift pretty heavy)

And she's been doing this for a few years, she has yet to start to look "musclely"

I normally don't use anecdotal evidence to prove my point, but I just wanted to show you that it's not just some far away trainer that believes in this. Women have different hormones than men, Testosterone is the main ingrediant in mass building, and you ladies don't produce anywhere near as much as we men do, even if you lift really heavy. Other than steroids you just can't bulk up that way. You can (and should IMHO) lift as heavy as you can handle with good form and you won't "bulk up".

In fact, I can (I'd have to dig) produce more than 1 research study (that has been correlated with other studies) that shows that heavy weight training is one of THE most beneficial things you can do for your body, assuming it's done with good form and in the correct amounts. Cardio is great, but it only trains half your muscles, and long and low is fine for muscular endurance, but won't help you activate dormant muscles or build muscle fibers (hypertrophy). Long and low means High repetition sets (long sets) and low weight. Really you want 2 days of short and high (short sets and rep amounts with the highest weight you can handle), 1 day of long and low, and 2 to 3 days of hard cardio and 1 day rest. And try to keep them separate if possible.

regards,

-Banks

Thanks for adding your comments! I was hopeful I would get a trainer to back me up on this! I can relate to the training the wife thing, there is NO WAY I want to try that. I know better. LOL

xXxKayleighxXx

I think you need strength training to get that toned.

She looks lovely and not "manly" at all.

It's hard enough for the men to get as big as the "big guys", some even resorting to steroids, so i don't think us girls really have anything to worry about.

marianne_s

I love strength training....

I'm following ChaLean Extreme.... and I will never give it up.... I really need to work on muscle endurance though....!

After 8 weeks, I can see the results already....

hail87666

[/quote]

Good for her at least being willing to give it a try. That is the first step. I try to tell women that it's not muscle that bulks them up, it's fat. Maybe one day they will listen. Oh, and that weights that weigh less than their purse won't help them out much.
[/quote]

Ohh dear, best up my weights from 10kg to 20kg if it's got to weigh more than my purse lol

myofibril

I try to tell women that it's not muscle that bulks them up, it's fat.

So much this...

Look at the different densities of fat in comparison to muscle. Does it make ANY sense that if you remove 1lb of fat but add 1lbs of muscle you will look bigger? No.

FatGirlSlim89

As a female I get so annoyed when other women are like 'Oh ew I don't lift weights'. UGH don't they realise that building up this lean muscle will allow them to eat more calories, as it speeds up metabolism? Not only that but I want to look toned, not skinny and rake-ish!

EDIT: Went on that site you posted, holy cow that woman looks amazing- the way she looks is my goal. Thatnks for such useful info!

DianaPowerUp

Yeah Carl - just show your wife my before and after pix, lol!

Mad_Dog_Muscle

Yeah Carl - just show your wife my before and after pix, lol!

I will do that Diana! ;-)

SeasideOasis

Using weights doesnt mean becoming a body builder!!! Thanks for the post!

georgiajuly

Just resumed lifting about a month ago - I never can understand why I let it lapse! Everything feels better. i can even work at my desk longer without fatigue. Deadlifts, back squats, pullups, pushups, lunges and step-ups rock.
I've got my barbell back squat up to 65 pounds, starting to see some leveling off, so the improvement will be slower now. Last week there was a lovely slim young woman at the next rack, maybe 68 inches and 130 pounds, squatting 5 pounds more than I was, with good form. I want to be like she is when I grow up.

M_lifts

Thanks for posting this,will have to have a read.

I have learnt since joining mfp abt weight lifting and muscle building and that women dont bulk up. I do find it quite intimidating wheni have to ask questions as you get some really patronising answers. I guess most women do want to know but are afraid to ask. Like say myself, I started circuit training and have worked myself up from there- small weights but the fact is im doing strength training.and that is an improvement over what I used to do. What im trying to say is that some of us are misinformed and tips wouldnt go amiss rather than pitying us for not lifting.

HaleyAlli

...weights that weigh less than their purse won't help them out much.

LOL! My friends always tell me they lift 5 lb dumbbells as if that's some kind of big accomplishment. I'm like, ".....seriously??" :laugh:

I'm starting to buy in to the heavy lifting thing a little bit. I don't have a permanent gym membership yet though (literally can't afford it), so I'll do the best I can with my 15 lb. dumbbell for now

SHBoss1673

on a side note, I just recently was certified by the US Olympic weight lifting team on Olympic lift coaching (I'm now a certified level 1 coach). I really always avoided these lifts because they are so technically challenging, but I forced myself to take the course because it is in SUPER high demand from athletes and that's what I like training, and nobody has this cert (like maybe 500 people have it in the whole country).

I'll tell ya what though, you want a FAST development, compound exercise that really works your core (I.E. abs and lower back), thighs, hami's, butt, traps, shoulders, and pectorals, this is the one for you. Yes, it's technically difficult to do right, but once you do, 3 sets of 4 twice a week and I guarantee that in 1 month you'll have strength increases in pretty much every other exercise you do, you will noticeably lift your butt, trim down your thighs, become faster, have better agility, better posture, and have better balance.

they are THAT good.

The two lifts I'm talking about are the clean and jerk and the snatch. And all the associated moves that go with them (they both have a 4 step technical progression, learning them takes 2 to 4 sessions before you really use weight and do it for real, form is really important).

side note, learning this will basically teach you the correct form for a lunge, back squat, front squat, overhead squat, Romanian dead lift, overhead press, all standard weight training techniques that should be part of your weight lifting anyway, and many people do them badly (which is dangerous).

nursegessica

I don't get why other women are afraid. I love to lift. I don't try to "max out" or anything. I just do 30 - 60 lbs on some machines at my gym 2 - 3 days per week. I don't want to be one of those ladies who loses weight and has no muscle tone and flabby skin folds (yuck!).

Huskeryogi

I'll admit I'm one of the women who's scared to lift too much. I have lifted to failure in the past. My legs in particular put on unattractive bulky muscle super easy - I've seen it in person on my own body.

I lift my arms, back, chest, and abs, but I just do sprints, jog and walk for my legs. For my arms, back, chest, and abs, I lift heavy weights to create tension but low reps (5-6) and I don't lift to failure.

I think the biggest thing to realize is that every body is different.

kassandra1717

Its almost impossible for a woman to get huge from lifting weights. First of all we aren't made to get big and we don't produce enough testosterone to. Those huge butch woman you see more than likely take testosterone (aka steriods) .. I lift as heavy as I can 6-8 reps and i'm no where near bulky.