Women & Weights- TIPS for Success!!

1. DON’T BE AFRAID OF WEIGHT LIFTING
The primary concern women have when it comes to weight training are, “I don’t want to get big or bulky”. I can refute this with 100% confidence- because whenever a woman stops me and compliments me on my physique or asks questions about how I train I ALWAYS attribute my success to weights! Getting "big and bulky" is simply not something that occurs naturally for women. It takes so much time, work, dedication, proper food and training to gain even a pound of muscle that it is impossible for a normal woman to get “too big”. We just don’t have the hormones in our bodies to allow for that.

With the right training, nutrition and guidance, infusing the use of weights into your workout will actually make your muscles hard and lean. The more lean muscle you have the faster your metabolism and therefore the faster you will lose body fat. There is no other way to do this than to start a resistance training program in combination with the proper nutrition and cardiovascular regimen. With a realistic fitness program, there is no way your muscles are going to grow “too big or bulky” but rather you will shape up and look fit. I understand women’s concerns but free yourself from your fear and start weight lifting to achieve your ultimate goals! Unsure about where to begin with weights? Start shopping online for a fitness trainer or coach- stop in at your local gym and ask about personal training services. Hit the bookstore and pick up a book on resistance training or grab a copy of FitnessRX or Oxygen Magazine!

2. CHANGE AND VARIETY ARE KEY
Change and variety are the keys to success and keeping your workouts fresh! Change not only adds variety and keeps your mind from getting bored, but also allows your muscles to continually respond! Once your body and muscles get use to a training program, it is easy to hit a plateau and stop responding We only change when we are forced outside of our comfort zone, and our bodies are NO different. That’s why it’s important to consider constant change from weight, reps, sets, rest periods, etc. There is a time and a place for every type of training; it just depends on your goals and your body type. That is what makes things so fun! This is a journey and a learning experience, so change and variety will help keep the interest level high and maximize results.

3. GOAL SETTING IS KEY!
It is important to set goals and re-evaluate your goals every 4-6 weeks to track your success with what worked and what didn’t work. Don't be afraid to refocus, reset your goals, and make adjustments! Keep track of your workouts and how your body is responding so you can make the appropriate changes necessary to keep your body growing and changing in your journey towards your goals. Record how you feel, what you did that day, what you ate, etc. Our bodies are machines and work extremely efficiently. Bodies get used to whatever stress we may put on them and adapt quickly. It is essential to constantly be re-evaluating our goals and progress so we can continually allow the body to make improvements.

4. WEIGHT TRAIN FOR YOUR BODY!
I believe men and women should weight train differently. Since the majority of women are looking to tone and sculpt, I find using moderate weight and more plyometric training works well for achieving beautiful curves and shape. I also believe that women should train their glutes and hamstrings a few times a week, since that tends to be the trouble area for most women. It is important to build the muscle density in the glutes and hamstrings to keep them tight and round. Men tend to focus on building where as I believe most women are looking to sculpt and tone. These are two totally different way to approach training, and both women and men should consider what their goals are before jumping into a certain style of training.

5. KEEP THINGS FUN!
Sometimes following the same regimented program can get monotonous and boring. Those are the times you want to quit. When times get tough remember that if it was easy, everyone would do it. During the times you feel less motivated, follow your heart and do something fun. Pick a fun class to get you pumped up and motivated. Try taking a class such as spin, boot camp, aerobics, hip hop, kick boxing, or even yoga. Incorporating a class to your weekly program adds spice and keeps things fun and exciting. Not only do they keep you on track and focused but they add a great bit of variety to keep your body continually stimulating different muscles and constantly guessing. You can also keep things fresh and exciting by incorporating fitness into your daily life. Get outdoors! Try riding a bike, hiking, taking your dog on a walk, playing tennis with your family, doing yard work with your kids, or making time for an outdoor run. There are so many ways to keep variety in your program to keep things fresh, exciting and most importantly, FUN! Exercise is meant to keep us healthy, but that doesn't mean it's meant to be dull or un-interesting!

6. CARDIO
I emphasized the importance of weight training- but cardio is important as well! Combine both weight training and a reasonable cardiovascular program to obtain the results you are looking for! Lifting weights does not equate to mass and bulkiness therefore women should not focus their training on solely cardiovascular, but rather building muscle which is going to keep your muscle bellies hard and full rather than soft and flat. Doing endless amount of cardio is only going to break down muscle tissue and therefore will cause a decrease in metabolism, over time, from the lack of muscle. The goals is to add muscle to keep your metabolism high and also to keep you round, full and curvy. The goal should be to increase lean muscle tissue and supplement cardio to burn the excess body fat to maintain a lean physique. Focus on your weight training and diet and use cardio as a secondary source of exercise to stay in good cardiovascular shape and to burn that excess bit of fat but do not use cardio as a sole means of working out! Combine BOTH weights AND cardio for the most effective program!

7. BE REALISTIC!
Do not focus on the media for a means of what is “in shape” and do not simply look at photos of women in magazines to define what YOUR body should look like. Be aware that what the media considers attractive is NOT realistic and I believe their portrayal of what women “should look like” is absolutely criminal. It’s a shame that young viewers have this to go by when they are growing and learning about their own bodies and self images. The majority of images seen in the media are women that are completely unhealthy and as I like to call it “skinny fat”. Yes they may be fitting in to a ridiculously small size pant but their body fat could still be higher then recommended. Your goal, in getting in shape, shouldn't be to "get thin" or to imitate some "idea" of attractive you've seen or heard, rather your goal should be to gain the best physique your are capable of gaining. Be the best version of yourself! It is important to be truthful with yourself about what is obtainable, maintainable, realistic and healthy for everyday living!

8. GOOD COMPANY & GOOD SUPPORT
Surround yourself with people who are supportive and keep pushing you to achieve your goals. Training, along with being very physical, is extremely mental, in my opinion, more mental than physical. You need to have the proper support group that will keep you on your toes, pat you on the back when you did something amazing and also those that will pick you up when you may have fallen. Following a fitness program is a journey and the journey is not possible without the support and love from others. Be aware that you may need to step outside your typical support system to find these people. Seek out a fitness trainer or coach, others in the gym you train at, join an online fitness forum or community, or start a blog. It is essential to find a network of like minded fitness enthusiasts who have similar fitness goals!

9. BE PREPARED
Always be prepared for days when you can’t make it to the gym or the rain is pouring and you don’t feel like leaving the house. Traveling? Busy at work? Crunched for time and simply can't get to the gym? Snowed in? Keep an emergency fitness bag handy for those unexpected days. I suggest a light pair of dumbbells, a yoga mat, resistance bands and some good music or your favorite workout video. With a few key items and a little preparation you can still get a great workout NO MATTER what else is going on outside or around you!

10. TIME AND HIIT!
It is important to be realistic with the amount of time you have to workout everyday. Most people are crunched for time so the best bet is to get a killer weight training workout in combination with cardiovascular training to utilize your time wisely. Get the most out of your workouts with HIIT, High Intensity Interval Training to maximize your workouts. I know I posted some sample cardio intervals in an earlier post! Jump on a machine in between isolated exercises, or if you do not have a machine you can incorporate active rest periods such as jump rope, jumping jacks, mountain climbers, flutter kicks, plyometric exercises or anything that will keep your heart rate up. Try utilizing interval training to maximize your cardiovascular time or adding in a few sprints or jogs into your workouts. Get your heart rate up, utilize those weights, GET IN AND GET OUT and GET INTO THE BODY OF YOUR DREAMS!

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