Post # 17
I disagree about the low weight high reps. I started off doing this and saw little result. I attended a seminar at the gym where they encouraged women to lift heavier weights (not dangerously heavy, just as heavy as you could lift). They dispelled the myth that you would get big and muscly doing this as women simply do not build muscle in the same way that men do. Instead they said that lifting the heavier weight would increase the heart rate more (thus burning fat) and also encourage lean muscle growth which promotes a toned look and the muscle would need to feed off fat to exist.
I can genuinely say since lifting heavier weights I have seen a great improvement in my overall tone and weight loss. I barely need to do cardio now to stay slim and tend to stick to short high intensity interval cardio and focus on weights.
I agree about the core exercises though, I do squats, dead lifts, press ups etc. I just thought I’d start by explaining arms as I didnt want to overwhelm OP with too much info. The main point I was trying to get across was not to just sit on machines doing cardio (especially low intensity) I spent years doing this and yes I got skinny but that was only because I did 1.5 hours a night and I didnt have any tone : (
Post # 18
Women can add bulk. One has to be trying to add bulk, in general, whether a man or a woman.
Post # 19
Agreed about the high weight/low rep advice. I have tried both ways and definitely benefited more from this.
Post # 20
Yeah you definitely have to try hard to add bulk. I’ve known women in the gym who are trying to bulk up and they really have to push their workout to extremes and often take weight gain/protein supplements as well.
Post # 21
To gain musclemass you always have to have a protein surplus, as the body needs something to make new muscle from. Water is th primary culprit for bulk, though.
Post # 22
Yes, I never meant to imply women can’t add any bulk, just that their gains are unlikely to make them look like men, which is something women commonly worry about when lifting weights.
Post # 23
I Don’t think that @Duncan was implying that a female could eat 2500 calories a day and expect to lose weight. What he is saying and correct me @Duncan if I am wrong, is that a calorie restriction will send your body into this “starvation mode” It’s inherent in everyone and the body’s way to adapt to not eating as much. There is actually a gene for this (cannot for the life of me remember what it’s called now). Bascially, back in the days , like hunter-gatherer days, food was not always available as widely as it is today. There would be times where they were able to eat lots and times where food was scarce. So basically anytime food was scarce, their bodies stored anything it got because their bodies did not know the next time it was going to get food.
That is why as fitness experts we (well most of the ones i know) tell everyone to eat breakfast everyday and to have 6 small meals a day at preferably the same times a day to keep their metabolism up and going. When we have “disordered eating” our bodies just don’t know when we are getting our next source of energy. So what does it do? It stores fat and energy as a “just in case”
I agree eating smarter is often more reccommended than counting calories. In my professional opinion, and it might not be popular with everyone, is that calorie counting can influence bad habits and anxiety. I’ve seen many people count calories and often put themselves down if they happen to go over their calories that day. It’s almost obsessive. I think it takes away the enjoyment of food and life if you are constantly obsessing over how many calories you have allowed your self to have for the day. On the flip side, I’ve seen people eat utter crap on their diets and justify it by eating less throughout the day to make up for it. Again this is disordered eating.
Be aware of what you are putting into your bodies and eat 6 small meals a day. Eat fresh more often than processed. It is that simple. Proper diet and exercise.
The prinicples that @Duncan has listed above are the ones that I follow and they are absolutely effective , so I’m not going to comment on that.
If anyone ekse here needs any fitness help feel free to Message me 🙂
Brooke -B.A. (Hons) Kinesiology and Health Science, CSEP-CPT