This ones for the ladies. I guess some guys think this too, but girls especially are swayed by glossy mag crap and the lies they perpetuate.
Common unsubstantiated statement #1
“I don’t want to lift weights because it will make me bulky.”
“I don’t want to look like a man”
“I don’t want to get big muscles”
“Blah blah blah…[insert misconceived unsubstantiated statement regarding the appearance of women who train]”
Let me get this off my chest. This is a rant. There are two main reasons a woman will look “bulky” or “like a man”.
1. They are under the influence of performance enhancing drugs.
Talk to any male who has been training long enough and you will find that they are in envy of the physique of Olympia level professional FEMALE bodybuilders like Iris Kyle. Holy crap! If I looked like that at 201cm tall I’d look like a freaking beasht!
But I don’t look like that because I don’t take drugs. I eat a natural and clean [cough, cough – relatively and not very strict] diet and I have a life.
If you are afraid of looking like this and you are a female, you are worrying about nothing!
2. They are carrying overly high amounts of body fat
Most girls are afraid that they will get bulky when they lift weights. Most girls who come to me have done boxing classes or something aerobic with very light weights done for hundreds of repetitions to choreographed music. These classes cannot be categorised as strength training as they will not build strength and will usually make you weaker, less mobile, more prone to injury. Performing repetitive activities lead to overuse, muscle shortening and capsule tightness. Hello back, shin, knee, shoulder, wrist pain!
Also, because the muscles are given an adequate stimulus to adapt, they get weaker. Sure, you may get red-faced and sweaty, but I promise you, you will burn less fat than if you included strength training in your training regime.
No professional sports athlete or figure model leaves strength training out of their training program.
Most people who are afraid of getting ‘bulky’ have a terrible diet that is predominantly grain-based or high in sugar or trans fats. They usually have a training regime that has either no resistance training included or a body with severe immobility, instability, asymmetries or dysfunctions that prevent them from ‘pushing’ or ‘going hard’ or doing high intensity workouts at high speed. These people want results NOW, and usually aren’t willing to put in the years dedicated to undoing the pounding their lifestyle has put on their body. Resetting takes years! People come to me and expect it to happen within weeks or months! Get over your ego people! Have some patience and accept that you don’t move good enough to train like an elite CrossFitter! It’s ok! I’m not there yet either and I’m working on it. I’ve been consistently working on it for 4 years and I’m doing excellent but I still move like crap! Only a good coach can identify movement dysfunctions and help you overcome them. I’ve got great coaches from around the world who help me and keep me accountable!
If you are willing to pay the price, put in the time, eat the right foods, train the right way and be motivated over the course of say a decade or two, you will enjoy health, wellness and a physical body and a soul that reflects your lifestyle habits.
My rant is a passionate one. I don’t care if you don’t get red-faced and sweaty at my gym. I couldn’t care less if you get puffed out and short of breath. None of those things are the point. What I do care very much about is providing scientific, research-based, training and lifestyle programs that stimulate adaptation in your body and increase your health, wellness, movement, skill, strength and improve your energy system effectiveness. I can do that (and I have done that, and I do do that) without absolutely obliterating your body at the expense of your health and wellness.
In other words, my goal is to get you fitter, healthier, more attractive, and stronger than you currently are.
I don’t think we can ever truly know what we are capable of until we put in a lot of consistent effort. Like decades worth of effort.
A. Partner Sprint Repeats. Do 8-10rds/partner.
– Sprint x 200m
– Rest x 60sec
B. For Time:
– Row x 1500m