Tracy Anderson Method

Not sure I'd ever do a workout program by someone who says women should never lift more than 3 lbs or they'll get bulky.

Edited to correct that it is 3 lbs not 5 lbs

singingflutelady wrote: »

She wasn't just talking about her method though but in general. She also said cycling makes women bulky. I think we probably have a different definition of bulky because "very bulky arms" are like bodybuilder arms and that would be very very difficult for women to achieve.

Perhaps we do have a different definition. I want my arms to look toned and be strong. I also want them to fit into the sleeves of my shirts, blouses and blazers. When I lift heavy weights, they quickly get too big to fit. That's what I mean by bulky...not that I look like a professional male bodybuilder, but that my clothes don't fit over my arms. For example, the rest of my body may wear a size 6 or 8, but the only items with sleeves I can fit into are a size 16.

Since I've been doing TA, my arms not only fit into the largest size blazer of my uniform (one that was too small to wear before), but they fit into the next size down with room to spare. And my upper arms and shoulders are very shapely looking. Also, I am more easily able to lift heavy loads at work.

As for cycling, I haven't taken spin classes which is what she's talking about, but I've used my bike for transportation. My legs don't get bulky, but they don't get any thinner either. Since I am quite pear-shaped and tend to carry my weight in my hips and thighs, I do want my thighs to be smaller. Right now, the largest part of my thigh is 3 1/2 inches smaller than it was before starting this exercise routine. I'm pleased with that result since it exceeds any expectation or hope I had (especially considering I've lost about 5 lbs only). The change has been truly dramatic in a very short period of time and I've enjoyed the process.

I'm certain different people have different goals for their exercise routines. It's wonderful there are so many choices out there. My goals with exercise are to be able to eat more food without gaining weight, look firm/toned but not muscular, be able to lift and bend and reach carrying heavy items at work, and have smaller hips/thighs/arms. My stomach is already naturally flat so I'm not as concerned with that, but I've kind of been enjoying the vertical lines I'm getting on my stomach from all the ab work. Someone else's goal might be to look muscular or to get larger. I don't really think TA would work well for that so it might not be the best choice of program. I've read complaints from some women who prefer a larger backside that the exercises cause them to lose too much of their butt. That would not be something that would distress me. But again, for those concerned about that, a different program might be a better option. This one's going to get you more of a Pilates or Barre or Callanetics look.

Also, to address your upset about the 3 lbs weight limit, in an interview, Tracy Anderson said,

"That is actually not true! The primary arm series that I designed for my workouts should be executed with three-pound weights for women. This is because the accurate execution of these movements creates a beautiful design and activates key muscles in the shoulder girdle and arms. During my years of testing, I found that three-pounds was ideal for these very specific movements. That does not mean that my method never calls for heavier weights.

The progressive overload principle to break the body of plateaus is valid—and I use it—but only in ways that don’t compartmentalize strength. I believe in creating balance where there is imbalance in the body. That belief and its supporting scientific principles are why I’ve created such a vast collection of workouts. Some of my routines involve swinging a 75-pound cube, or wearing a 40-pound weight vest; I have a leg series that requires the distribution of 10 pounds on the leg while pressing against an elastic form of resistance to build strength—and length—with control. In my bank of muscular structure work, thousands of the exercises are the equivalent of a 130-pound person lifting approximately 65 to 70 pounds of their body weight. When you just lift heavy weights with your limbs as a lever against your core there is a depletion, which causes micro-tears in your muscle fibers. Training muscles by lifting heavy weight creates a cycle of repairing, rebuilding, and ultimately, muscle growth. Yes, this creates strength—but in isolation, and in a compartmentalized way. I pair certain resistances with certain movements for certain people very carefully—after all, our muscles are tools to create incredible art with our bodies."