Women strength training... for real

Rae6503

Also, I want to add that women are often still "afraid" of the look of the female fitness models and such even though they aren't bulky. What women don't realize is that those women also have VERY low body fat percentages. If you don't want to look like that, don't get that low your body fat, which means eat more and do LESS cardio.

MoonMyst3

Actually, if you're doing true HIIT where the work portion of the intervals are as hard as you can... then I'd likely insert them on your lifting days.

I also wouldn't recommend relying solely on HIIT while dieting. It's just not necessary and in many cases can be counterproductive. I know "hard and intense" feels right. People like the idea of beating their bodies into submission. But that doesn't always pan out so well in the real world.

If HIIT is to be used... in my folks I'll limit it to 1-2 sessions per week. And yes, it's consolidated with the strength work. Then there will be a handful of lower intensity conditioning and active rest stuff thrown into the off days.

Oh, and that whole visceral fat thing... I wouldn't worry about that. Visceral fat is the first fat to go... it's the subcutaneous fat that takes longer to tap into for reasons we won't dive into here.

Awesome... thanks for clearing that up Steve!! I'm going to incorporate weight training 3 days a week and on the alternate 3-4 days, stick with my regular 25 minute runs sans the HIIT. I really appreciate the insightful advice. Thanks again! :drinker:

AZackery

Here's the thing. If you want to shed fat QUICKLY...lift the weights!! It's not like you have to maintain that body shape when you're done, or that level of 'muscularity'. Having that extra muscle will burn the fat exponentially more quickly. When you're happy with your body fat percentage...stop lifting at that intensity. The muscle will melt with lack of use, and you'll be right where you want to be...MUCH more quickly than you would have otherwise.

Thanks. But that's not for me. I will continue to do what I'm doing.

crisanderson27

Also, I want to add that women are often still "afraid" of the look of the female fitness models and such even though they aren't bulky. What women don't realize is that those women also have VERY low body fat percentages. If you don't want to look like that, don't get that low your body fat, which means eat more and do LESS cardio.

Zuzanna...same girl, same build, different levels of bodyfat:

TheMrsFitnessGeek

I love my body and how it responds to weight training. I love feeling strong and being strong. I like it better than cardio. Strength training doesn't make me bulky. Being fat does.

I completely agree! I loss more weight when I weight train and do cardio than when I only do cardio

FabCheeky

Bump for later!

taso42_DELETED

I don't lift heavy weights. I don't like the muscular look. There's a difference between a woman having a bodybuilder's look and a woman having the muscular look. Example: Chyna the wrestler (Bodybuilder's look) and Jackie Warner (Muscular look).

It's not easy for a man or woman to bulk up. But, both genders can get a muscular look by strength training.

A bodybuilder, no matter if it's a man or woman, they don't get that body without help and no, I'm not talking about steroids.

I'm more a cardio person. I strength train to tone and that's all.

??? Did you read the original post and watch the video? It was posted to explicitly debunk thinking like this.

crisanderson27

I don't lift heavy weights. I don't like the muscular look. There's a difference between a woman having a bodybuilder's look and a woman having the muscular look. Example: Chyna the wrestler (Bodybuilder's look) and Jackie Warner (Muscular look).

It's not easy for a man or woman to bulk up. But, both genders can get a muscular look by strength training.

A bodybuilder, no matter if it's a man or woman, they don't get that body without help and no, I'm not talking about steroids.

I'm more a cardio person. I strength train to tone and that's all.

??? Did you read the original post and watch the video? It was posted to explicitly debunk thinking like this.

When I read her second reply...I knew there was no point in responding man.

I understand her point about looking muscular (for a woman)...but I can't get my head around not wanting to utilize any tool possible to get where I want to be. I HATE cardio...but if it worked for me the way strength training does...to get to MY goals as quickly as possible, at which point I could quit or cut back and go back to what I enjoy (strength training)...I'd be doing it like mad.

*shrug*

To each their own I guess.

miovlb6

I love my body and how it responds to weight training. I love feeling strong and being strong. I like it better than cardio. Strength training doesn't make me bulky. Being fat does.

I couldn't agree more!

robin52077

bump

apowell13

bump

stroutman81

I don't lift heavy weights. I don't like the muscular look. There's a difference between a woman having a bodybuilder's look and a woman having the muscular look. Example: Chyna the wrestler (Bodybuilder's look) and Jackie Warner (Muscular look).

It's not easy for a man or woman to bulk up. But, both genders can get a muscular look by strength training.

A bodybuilder, no matter if it's a man or woman, they don't get that body without help and no, I'm not talking about steroids.

I'm more a cardio person. I strength train to tone and that's all.

I'm not sure if you've read this thread... but women can't get bulky unless they've some serious hormone imbalances. And if you're dieting.... which most of the women around here are... you're definitely not going to be adding appreciable muscle. Heck, even guys who are dieting aren't going to be adding appreciable muscle while dieting.

Look how heavily the women in the video are lifting. They've built up to those loads over extended periods of time. Would you call them bulky?

Toning is about fat loss. Not strength training or whatever.

stroutman81

That actually makes complete sense...and gives me a few clues as to where to tone back the intensiveness, and increase the actual intensity...as explained in your post. Perhaps I'll start making my Wednesday workout an actual intensity based workout, rather than intensive. My main goal is still to shed body fat...but there are places I'd like to start building now also. Wider shoulders will of course be stronger (which is my main goal...applicable strength), but they also make for a smaller looking waist...as does a distinct V in your lats, etc.

Loving this topic =D.

I'd say that's a good idea.

My own take on getting lean is to keep everything pretty intense (not intensive) when it comes to the strength training. I let my diet and conditioning work take care of the fat loss.

stroutman81

Also, I want to add that women are often still "afraid" of the look of the female fitness models and such even though they aren't bulky. What women don't realize is that those women also have VERY low body fat percentages. If you don't want to look like that, don't get that low your body fat, which means eat more and do LESS cardio.

Ding ding ding.

You win the trophy for best post in the thread. Most women are completely fooled by the optical illusion provided by very low body fat levels.

In terms of female fitness competitors... there are bodybuilders and there are figure competitors. The former almost certainly supplement with drugs. The latter may or may not. But all of them LOOK more muscular than what most women are shooting for. But in reality... they're really not. They're just insanely lean, which gives off the impression that they're insanely muscular.

Funny thing is though... I'm friends with a bunch of female figure competitors and outside of the competition window... they've bodies that most women would die for. Because that's when body fat levels are are more natural levels.

fiberartist219

I think the women in the video are super hot and my hubby would love to see me looking like that.

I wouldn't want to look like this bodyrock lady though.

I lift. I don't do anything too heavy yet, because I'm still fairly weak. I have some ten pound dumbbells that I am working with for now, but once I hit a plateau with them, I'll step it up to 15 pounds.

I find that being strong is helpful in everyday life. I have gotten weaker over the last several years, and now it's hard to carry groceries, open doors, or even get out of the car. As I've started working out, I've started getting stronger, and I find that I can do more things without getting winded.

stroutman81

Here's the thing. If you want to shed fat QUICKLY...lift the weights!! It's not like you have to maintain that body shape when you're done, or that level of 'muscularity'. Having that extra muscle will burn the fat exponentially more quickly. When you're happy with your body fat percentage...stop lifting at that intensity. The muscle will melt with lack of use, and you'll be right where you want to be...MUCH more quickly than you would have otherwise.

Thanks. But that's not for me. I will continue to do what I'm doing.

Just a quick note. Nobody is trying to push this method of exercise on people. It has proven to be the most effective tool in the box for females to attain the look they're shooting for. At least the females I've worked with over the last decade and the females I've encountered on communties such as this.

But that doesn't mean you MUST do it in order to lose weight. In reality... muscle doesn't burn an insane amount of calories per pound. It's 6 or so. And fat is 3 or so. And you're not going to be adding muscle anyhow... at least to any significant degree... while dieting.

But based on your previous post... I can tell you that you have some misconceptions about hypertrophy.

katapple

I love heavy weight training, and I feel awesome knowing I can squat more than the first girl in the video, guess I'm on the right track

PS, dropped 4% body fat and only 3lbs in just 6 weeks of adding strength training

GalaxyDuck

Bump for later

CyclingDiva

Thanks for sharing! I believe, as many of us do, that weight training is a must! I choose growth over decay any day!

leilani♥

LOVE THIS

I am nowhere near my target weight but I've been lifting for a month now and already see a huge difference in my arms & legs.

Derv

Love love love weight training. Nothing like the buzz of hittinga pr on a lift (95kg/210lb deadlift, yay!!)
There is also a great sense of progression when you lift weights.
AND it feels awesome to be strong. My 6ft father couldn't believe it when his "little girl" was able to lift him off the ground

TheMrsFitnessGeek

Try bodybuilding.com! They have amazing workouts!

stroutman81

I think with enough education, you guys can do better than the stuff bb.com is pimping. Which might be a little biased on my part... I'd have to see an example of one of their routines to really say.

Rae6503

Okay, I finally watched the video (my wifi is really slow and I had to let it load and forgot about it) and I have a question about form on the squat. The first woman especially was kind of popping at the end and locking her knees. Is that good?

And we are supposed to go until our thighs are level with the ground right? As long as our knees don't go in front of toes?

taso42_DELETED

The first woman especially was kind of popping at the end and locking her knees. Is that good?
ur knees don't go in front of toes?

Was wondering the same thing about the pop at the end. A sudden jerky movement like that doesn't seem quite right... Curious to hear what stroutman says about this. He's well trained and experienced in this stuff.

stroutman81

Yea, that popping is strange. If she was under my supervision, I'd have her stop just short of doing that. I do suggest a full range of motion... don't really have problems with locking out. But excessive popping like that can lead to hyperextension.

And as far as knees in front of the toes... that's not a concern. Try walking up or down steps without your knees going ahead of your toes. It's a natural range of motion. That said... I do advocate sitting back rather than straight down, as many people are apt to do.

corimac

Bump

kasmir8199

I love weight training! Looking to get my 6-pack back by next summer!

kensky

Sir, your ideas are intriguing and I'd like to subscribe to your newsletter.

or

"bump"

millerll

I really should take a photo of myself and post it here the next time I'm doing deadlifts. I routinely pull 225 for 5 reps and I weigh 125 pounds. I have fairly muscular legs, but that's mostly a happenstance of genetics. The rest of me is lean, but not bulky. Most people have no idea I lift heavy, based on my size. This whole "bulking up" myth is very irksome.

Ladies, lift heavy!