Strong is the new sexy
FITNESS
Posted By JAMES GORDON
Posted 2 months ago
As a trainer, one of the most common concerns that I hear from female clients is that they don't want to lift heavy weights because they don't want to "bulk up" like a man.
Although this is a legitimate concern, it is usually brought about by the images of the chemically altered fitness models on the covers of many fitness and bodybuilding magazines.
Despite the prevailing "conventional wisdom", women should train like men. Period. The goal for any serious fitness program should be the development of functional strength, decreasing body fat and increasing lean body mass, and an overall improvement of health and performance.
The one factor that clearly separates men from women is also the factor that prevents women from gaining a large amount of muscle mass. Women have 15-20 times less testosterone than men. Some women have the idea that they will start a heavy weight program and wake up one morning and be "ripped". This simply won't happen. Males who are carrying more muscle than the average Joe have usually worked for months, or even years, to gain that much size. If you do manage to bulk up overnight, please call me, because I would love to know what you are doing!
Here are some of the key benefits to a proper, functional strength routine for women:
Muscle burns fat. The more muscle you are carrying, the more fat you will be burning off, even while resting.
Balanced fitness. Having a sub 20 minute five-kilometre time is admirable, but only if you are equally competent at lifting, pulling, jumping and other functional movements.
Lifting heavy will increase bone density and help prevent osteoporosis.
"Chronic cardio" workouts will actually decrease muscle mass as well as body fat. Strength training is essential to counter this effect.
If you are new to strength training, I suggest you find a trainer who can teach you the basics of the dead lift, squat, and press movements with free weights. Lift as heavy as you can without breaking good form. When lifting weights in short sets (three to five sets of three to five reps) the primary stress is not placed on the muscles; it's placed on the nervous system. The result is an improvement in overall strength through a neurological effect without causing a significant increase in muscle size.
Spend some time watching sports that demand a combination of strength, speed,
endurance and power. Athletes in sports all have a well-developed and athletic physique. I think most would agree that this type of fitness, besides being functional and healthy, is aesthetically pleasing and yes, sexy.
James Gordon is the owner and trainer at CrossFit Orillia. Contact him at 327-0920 or www.crossfitorillia.ca.
