Women and weight training

joejccva71

"I don't wanna get all bulky n *kitten*"

I see this alot whether it be from emails here on MFP, co-workers, or friends on Facebook. This is a common thinking from alot of women that if they lift weights then they are going to get all bulky and big like this:




(Ok for those guys that think this is hot, please take your right hand, grab the back of your head, and push down hard enough so it slams on your desk)

Disclaimer: I assume no responsibility for any head injury you may receive based on the instruction above.

Moving on...

Ladies, unless you are taking a good amount of drugs you will not look like the woman (i think that's a woman?) above. There are a few rules you should follow and adhere to when it comes to how the human body works.

Rule #1: In order to grow, you have to consume more energy than you are burning.
Rule #2: When you are in denial, please re-read rule #1 over and over until it sinks.

You cannot build new tissue unless you are taking in more calories (energy) than you are burning. It's been that way since ..well..forever!

Now you say "well I just started working out and I can see my muscles now!". This isn't NEW tissue. This is muscle memory. Basically you are conditioning and defining up the muscle that you CURRENTLY have that was in hibernation underneath the fat that you carry. The same principle goes with men. Bodybuilders call this "newbie gains". Although they really aren't gains, they are just waking the muscles up that have been asleep for so very long.

Now some guys may argue this regarding the "newbie gains" term. Newbie gains can also be referred to as a bodybuilder or athlete that gains more muscle in their first year of weight training, than they would in let's say their 4th year. Of course this is only possible if they are eating a calorie surplus.

Moving on once again.

I recommend ALL women that are physically able to, LIFT WEIGHTS. The benefits of the muscle glycogen being burned out is more than you actually realize for fat burning. Sure you have to eat a calorie deficit to lose weight and burn fat, but by having glycogen burn and refeeds you are being more efficient in your burning process. Lyle McDonald explains this in alot more detail over at bodyrecomposition.com. So yes, lift weights people. Do it in addition to doing cardio, just don't OVERDO your training.

I recommend 3 days a week of weight training packed in with 2-3 days a week of cardiovascular training. Always leave yourself atleast ONE day of complete rest.

Of course my usual speel:

1. Monitor your TDEE calorie level which is composed of your BMR + TEA + TEF:
TDEE = Total Daily Energy Expedenture
BMR = Basal Metabolic Rate
TEA = Thermal Effect of Activity
TEF = Thermal Effect of Feeding

2. Eat at a 500-1000 or a 20% calorie deficit under your TDEE calorie number to lose 1-2lbs per week.
3. Get 2-4 servings of fruits, 4-6 servings of veggies every day.
4. Drink plenty of water (or for your technical geeks...fluids)
5. Get 6-8 hours of sleep every night.
6. You don't have to eat clean food all the time to lose weight and be healthy.
7. You dont' have to eat 5-6 meals every 2-3 hours to "stoke the metabolic fire"
8. Don't be afraid of fats (including saturated fats) - Yes Bcattoes this one is for you too.
9. Don't overdo it in the gym.
10. Take a good multivitamin and fish oil.

See you soon.

-J

MrsCon40

His speel is gospel. Preach!

Contrarian

Thank you. I am tired of people thinking women will bulk up if they lift.

jazzybean1

"I don't wanna get all bulky n *kitten*"

I see this alot whether it be from emails here on MFP, co-workers, or friends on Facebook. This is a common thinking from alot of women that if they lift weights then they are going to get all bulky and big like this:




(Ok for those guys that think this is hot, please take your right hand, grab the back of your head, and push down hard enough so it slams on your desk)

Disclaimer: I assume no responsibility for any head injury you may receive based on the instruction above.

Moving on...

Ladies, unless you are taking a good amount of drugs you will not look like the woman (i think?) above. There are a few rules you should follow and adhere to when it comes to how the human body works.

Rule #1: In order to grow, you have to consume more energy than you are burning.
Rule #2: When you are in denial, please re-read rule #1 over and over until it sinks.

You cannot build new tissue unless you are taking in more calories (energy) than you are burning. It's been that way since ..well..forever!

Now you say "well I just started working out and I can see my muscles now!". This isn't NEW tissue. This is muscle memory. Basically you are conditioning and defining up the muscle that you CURRENTLY have that was in hibernation underneath the fat you that carry. The same principle goes with men. Bodybuilders call this "newbie gains". Although they really aren't gains, they are just waking the muscles up that have been asleep for so very long.

Now some guys make argue this with me regarding the "newbie gains" term. Newbie gains can also be referred to as a bodybuilder or athlete that gains more muscle in their first year of weight training, than they would in let's say their 4th year. Of course this is only possible if they are eating a calorie surplus.

Moving on once again.

I recommend ALL women that are physically able to, LIFT WEIGHTS. The benefits of the muscle glycogen being burned out is more than you actually realize for fat burning. Sure you have to eat a calorie deficit to lose weight and burn fat, but by having glycogen burn and refeeds you are being more efficient in your burning process. Lyle McDonald explains this in alot more detail over at bodyrecomposition.com. So yes, lift weights people. Do it in addition to doing cardio, just don't OVERDO your training.

I recommend 3 days a week of weight training packed in with 2-3 days a week of cardiovascular training. Always leave yourself atleast ONE day of complete rest.

Of course my usual speel:

1. Monitor your TDEE calorie level which is composed of your BMR + TEA + TEF:
TDEE = Total Daily Energy Expedenture
BMR = Basal Metabolic Rate
TEA = Thermal Effect of Activity
TEF = Thermal Effect of Feeding

2. Eat at a 500-1000 or a 20% calorie deficit under your TDEE calorie number to lose 1-2lbs per week.
3. Get 2-4 servings of fruits, 4-6 servings of veggies every day.
4. Drink plenty of water (or for your technical geeks...fluids)
5. Get 6-8 hours of sleep every night.
6. You don't have to eat clean food all the time to lose weight and be healthy.
7. You dont' have to eat 5-6 meals every 2-3 hours to "stoke the metabolic fire"
8. Don't be afraid of fats (including saturated fats) - Yes Bcattoes this one is for you too.
9. Don't overdo it in the gym.
10. Take a good multivitamin and fish oil.

See you soon.

-J

Great post:)

cardbucfan

love it, the picture made me truly laugh out loud!

_GlaDOS_

Yes. Awesome. I love this. And I love lifting heavy weights! :flowerforyou:

yummy♥

truth.

ladies with tight *kitten* are likely doing romanian deadlifts and lots of squats.
do it.

Gigi_licious

"I don't wanna get all bulky n *kitten*"

I see this alot whether it be from emails here on MFP, co-workers, or friends on Facebook. This is a common thinking from alot of women that if they lift weights then they are going to get all bulky and big like this:




(Ok for those guys that think this is hot, please take your right hand, grab the back of your head, and push down hard enough so it slams on your desk)

Disclaimer: I assume no responsibility for any head injury you may receive based on the instruction above.

Moving on...

Ladies, unless you are taking a good amount of drugs you will not look like the woman (i think?) above. There are a few rules you should follow and adhere to when it comes to how the human body works.

Rule #1: In order to grow, you have to consume more energy than you are burning.
Rule #2: When you are in denial, please re-read rule #1 over and over until it sinks.

You cannot build new tissue unless you are taking in more calories (energy) than you are burning. It's been that way since ..well..forever!

Now you say "well I just started working out and I can see my muscles now!". This isn't NEW tissue. This is muscle memory. Basically you are conditioning and defining up the muscle that you CURRENTLY have that was in hibernation underneath the fat you that carry. The same principle goes with men. Bodybuilders call this "newbie gains". Although they really aren't gains, they are just waking the muscles up that have been asleep for so very long.

Now some guys make argue this with me regarding the "newbie gains" term. Newbie gains can also be referred to as a bodybuilder or athlete that gains more muscle in their first year of weight training, than they would in let's say their 4th year. Of course this is only possible if they are eating a calorie surplus.

Moving on once again.

I recommend ALL women that are physically able to, LIFT WEIGHTS. The benefits of the muscle glycogen being burned out is more than you actually realize for fat burning. Sure you have to eat a calorie deficit to lose weight and burn fat, but by having glycogen burn and refeeds you are being more efficient in your burning process. Lyle McDonald explains this in alot more detail over at bodyrecomposition.com. So yes, lift weights people. Do it in addition to doing cardio, just don't OVERDO your training.

I recommend 3 days a week of weight training packed in with 2-3 days a week of cardiovascular training. Always leave yourself atleast ONE day of complete rest.

Of course my usual speel:

1. Monitor your TDEE calorie level which is composed of your BMR + TEA + TEF:
TDEE = Total Daily Energy Expedenture
BMR = Basal Metabolic Rate
TEA = Thermal Effect of Activity
TEF = Thermal Effect of Feeding

2. Eat at a 500-1000 or a 20% calorie deficit under your TDEE calorie number to lose 1-2lbs per week.
3. Get 2-4 servings of fruits, 4-6 servings of veggies every day.
4. Drink plenty of water (or for your technical geeks...fluids)
5. Get 6-8 hours of sleep every night.
6. You don't have to eat clean food all the time to lose weight and be healthy.
7. You dont' have to eat 5-6 meals every 2-3 hours to "stoke the metabolic fire"
8. Don't be afraid of fats (including saturated fats) - Yes Bcattoes this one is for you too.
9. Don't overdo it in the gym.
10. Take a good multivitamin and fish oil.

See you soon.

-J

:flowerforyou: Thank you for posting this Joe!!!

I do have one question for you. For people who are just starting out, would you recommend lifting heavy (for us weaklings that would be like, 10lbs and up) or light...like 5lbs or less...?

_Khaleesi_

Thanks for writing truths in a humerous and still understandable way. Holler.

lilRicki

she is SO not nasty...and the reason why I got into bodybuilding lol

joejccva71

:flowerforyou: Thank you for posting this Joe!!!

I do have one question for you. For people who are just starting out, would you recommend lifting heavy (for us weaklings that would be like, 10lbs and up) or light...like 5lbs or less...?

Yes lift heavy enough so you can do 6-8 reps. If you can do 3 sets of 10 reps, up the weight 5 lbs. If you can only do 3 sets of 4-6, keep the weight as is. This is the general rule of thumb.

Rae6503

But what if I DO want to look like that chick?

I just started the New Rules program. The book actually recommends that you do NOT eat at a calorie deficit for the first 8 weeks.

alyssamehus

THANK YOU!!! So tired of getting weird looks from women in the gym when I am doing the bench press :grumble:

KBGirts

She is friggin Hot!!! (sorry... I just had a straight person lesbo moment)

I love lifting weights and I never thought it would make me become too bulky. It helps us become more defined. Go Ladies!! Lift! Lift!

she is SO not nasty...and the reason why I got into bodybuilding lol

Drunkadelic

Love everything about this post.

Question: When trying to lose weight, should we still replenish glycogen stores directly after a workout (say, by eating a piece of fruit), or force our body to use fat to do that?

themommie

great post.......thanks

Drunkadelic

She is friggin Hot!!! (sorry... I just had a straight person lesbo moment)

I love lifting weights and I never thought it would make me become too bulky. It helps us become more defined. Go Ladies!! Lift! Lift!

she is SO not nasty...and the reason why I got into bodybuilding lol

I just had a "straight person lesbo moment" as well... **drool**

joejccva71

Love everything about this post.

Question: When trying to lose weight, should we still replenish glycogen stores directly after a workout (say, by eating a piece of fruit), or force our body to use fat to do that?

You can eat any kind of carbs (even sugar) to replenish although you don't have to do this right after a workout. It can be later in the day. Don't stress over eating immediately afterwards is what I mean.

Gigi_licious

:flowerforyou: Thank you for posting this Joe!!!

I do have one question for you. For people who are just starting out, would you recommend lifting heavy (for us weaklings that would be like, 10lbs and up) or light...like 5lbs or less...?

Yes lift heavy enough so you can do 6-8 reps. If you can do 3 sets of 10 reps, up the weight 5 lbs. If you can only do 3 sets of 4-6, keep the weight as is. This is the general rule of thumb.

Thank you. :-)

prettyfitchick

"I don't wanna get all bulky n *kitten*"

I see this alot whether it be from emails here on MFP, co-workers, or friends on Facebook. This is a common thinking from alot of women that if they lift weights then they are going to get all bulky and big like this:




(Ok for those guys that think this is hot, please take your right hand, grab the back of your head, and push down hard enough so it slams on your desk)

Disclaimer: I assume no responsibility for any head injury you may receive based on the instruction above.

Moving on...

Ladies, unless you are taking a good amount of drugs you will not look like the woman (i think that's a woman?) above. There are a few rules you should follow and adhere to when it comes to how the human body works.

Rule #1: In order to grow, you have to consume more energy than you are burning.
Rule #2: When you are in denial, please re-read rule #1 over and over until it sinks.

You cannot build new tissue unless you are taking in more calories (energy) than you are burning. It's been that way since ..well..forever!

Now you say "well I just started working out and I can see my muscles now!". This isn't NEW tissue. This is muscle memory. Basically you are conditioning and defining up the muscle that you CURRENTLY have that was in hibernation underneath the fat that you carry. The same principle goes with men. Bodybuilders call this "newbie gains". Although they really aren't gains, they are just waking the muscles up that have been asleep for so very long.

Now some guys may argue this regarding the "newbie gains" term. Newbie gains can also be referred to as a bodybuilder or athlete that gains more muscle in their first year of weight training, than they would in let's say their 4th year. Of course this is only possible if they are eating a calorie surplus.

Moving on once again.

I recommend ALL women that are physically able to, LIFT WEIGHTS. The benefits of the muscle glycogen being burned out is more than you actually realize for fat burning. Sure you have to eat a calorie deficit to lose weight and burn fat, but by having glycogen burn and refeeds you are being more efficient in your burning process. Lyle McDonald explains this in alot more detail over at bodyrecomposition.com. So yes, lift weights people. Do it in addition to doing cardio, just don't OVERDO your training.

I recommend 3 days a week of weight training packed in with 2-3 days a week of cardiovascular training. Always leave yourself atleast ONE day of complete rest.

Of course my usual speel:

1. Monitor your TDEE calorie level which is composed of your BMR + TEA + TEF:
TDEE = Total Daily Energy Expedenture
BMR = Basal Metabolic Rate
TEA = Thermal Effect of Activity
TEF = Thermal Effect of Feeding

2. Eat at a 500-1000 or a 20% calorie deficit under your TDEE calorie number to lose 1-2lbs per week.
3. Get 2-4 servings of fruits, 4-6 servings of veggies every day.
4. Drink plenty of water (or for your technical geeks...fluids)
5. Get 6-8 hours of sleep every night.
6. You don't have to eat clean food all the time to lose weight and be healthy.
7. You dont' have to eat 5-6 meals every 2-3 hours to "stoke the metabolic fire"
8. Don't be afraid of fats (including saturated fats) - Yes Bcattoes this one is for you too.
9. Don't overdo it in the gym.
10. Take a good multivitamin and fish oil.

See you soon.

-J

I want to lift and be nice and toned but I have big question How much should I be lifiting ? I have 5 pound weights I did P90X chest back and it seem to easy so I was wondering what weight should I go up to ? Do you think P90X counts as weight training? i kinda think it does since it has a lot of lifiting included

RunHardBeStrong

she is SO not nasty...and the reason why I got into bodybuilding lol

totally agree! This exact picture is hanging in my home gym!! My motivation to lift heavier and heavier!

AlsDonkBoxSquat

Yep, I lift heavy and I don't look like that. That takes enhancements or hormonal imbalances and hours in the gym more than I have time to deal with, that's just crazy.

Yanicka1

I am eating at maintenance, eating my exercise calories. Lift heavy 3 times a week, run once or twice a week and lost a total of 6 inches in 6 weeks. It really work.

mollykat73

Thank you for this post! I have one question too. Can I do cardio and lifting in the same session? I usually do cardio first for 45 minutes and then lift.

Rae6503

I've thought about this a little more.

Sadly that lady (the first one not Jamie) isn't always what women are afraid of. Some women are afraid of any bulk, or the "hard" look. It's silly really and makes me sad (for them, not for myself). It's been a while but I've had women look at my arms in thinly veiled disgust at the gym.



Even THAT is "too bulky" for some.

withchaco

she is SO not nasty...and the reason why I got into bodybuilding lol

Who is this lady? She has the kind of body I want (and her frame is similar to mine to boot!).

Rae6503

Jamie Eason

Lizzy_Sunflower

:drinker:

great post

sewerchick93

Great Post! Thank You:flowerforyou:

ABetterBalance

"I don't wanna get all bulky n *kitten*"

I see this alot whether it be from emails here on MFP, co-workers, or friends on Facebook. This is a common thinking from alot of women that if they lift weights then they are going to get all bulky and big like this:




(Ok for those guys that think this is hot, please take your right hand, grab the back of your head, and push down hard enough so it slams on your desk)

Disclaimer: I assume no responsibility for any head injury you may receive based on the instruction above.

First. This ^^^ This = awesome. Thanks for the laugh.

Things I heard from women (and men) when I worked in the fitness industry that drove me insane:
"I don't want to get bulky, what exercises can I do that will keep me from getting all muscle-y" (Yes, muscle-y. I hated that!)
"I heard women should never lift more than 5 lbs"
"I'm not making in progress" followed by "Oh no, I don't want to increase the weights- then I'll get too big"
"Muscle weighs more than fat- I don't want to lift weights so I can lose weight"
"I don't want to do guy exercises!" or, from men,
"Don't you have a male trainer here? I don't want to learn women's workouts"

I haven't done any serious lifting in a while, but reading through this post has reminded me of how much I miss it! Time to start planning a new routine! I've got to get all muscle-y again! :laugh:

joejccva71

I want to lift and be nice and toned but I have big question How much should I be lifiting ? I have 5 pound weights I did P90X chest back and it seem to easy so I was wondering what weight should I go up to ? Do you think P90X counts as weight training? i kinda think it does since it has a lot of lifiting included

Ahh yea, missed this post. Yea I'm not so sure about p90x because I've never done it, and it follows it's own regime so not sure if lifting heavy would work with it or not. From my understanding p90x is a high intensity circuit with weights that you do over 90 days. Isn't it like a longer version of the 30DS? Not sure though.

As far as your email regarding 40/40/20. You can do that, but I always aim for grams.

Example:

.5-1g of protein per lb of lean body mass. If you don't know this, then just go by your bodyweight.
.35-.75g of fats per lb of bodyweight.

Then either put the rest in carbs, or you can do IIFYM (If it fits your macros) and just eat whatever you'd like to get your daily calorie intake based on your goals.

Look at my blog on IIFYM. It explains what this is exactly.

Talk to u soon.