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Training Females
- Thread starter iggy
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I know I know...I've seen the glazed look when the conversation comes up. I'm just sayin....
I don't think I look huge and scary...and I lift pretty heavy for a girl
Building muscle will raise her metabolism and allow her to burn fat quickly. And, she won't be skinny fat. I'm sure you'd like for her to look tight when naked ;-) And, it probably wouldn't be so bad when she got caught naked dancing on the bar. At least she'd be hawt.
She'd have to use steroids and a multitude of other habits to get muscular and scary. Check out the post made by Thandie called "Beautiful Women". It isn't such a bad thing.
Hope to see her soon!
I don't think I look huge and scary...and I lift pretty heavy for a girl
Building muscle will raise her metabolism and allow her to burn fat quickly. And, she won't be skinny fat. I'm sure you'd like for her to look tight when naked ;-) And, it probably wouldn't be so bad when she got caught naked dancing on the bar. At least she'd be hawt.She'd have to use steroids and a multitude of other habits to get muscular and scary. Check out the post made by Thandie called "Beautiful Women". It isn't such a bad thing.
Hope to see her soon!
I agree with ironwings, most of my clients are women and I work them very hard ( they love it). I make them do bench press, squat, deadlift, legpress....
www.personaltrainermatch.com
www.personaltrainermatch.com
uamaverick
New member
I used to work with a few women at our college rec center a few years back as a favor to give them knowledge of proper nutrition and exercise. All the girls I worked with all told me they didn't want to lift heavy or do compound lifts because they were scared they would get huge. One thing I would do that helped out a lot was to explain weight lifting in terms of survival.
What causes muscle development, simply from a lifting perspective? Muscle overload. You can only achieve muscle overload by lifting heavy. Your body doesn't know it's the year 2009. As far as your body is concerned, it is the year 10,000 BC, and instead of doing bench press, you're pushing a hungry sabre tooth tiger off your body to survive.
Sounds ridiculous, but this makes sense. When you lift heavy, and your body senses that you're really pushing hard to get that last rep, your body will send a variety of things to your muscle group to endorse muscle development (blood, water, oxygen, hormone response, etc). As a result, your body will want to develop stronger, denser muscle tissue to prepare itself for future abuse. It doesn't want that sabre-toothed tiger to kill you. It wants to be able to defend itself.
If you're doing dumbbell curls with a 2.5 lb dumbbell for 20 reps a set (see that a lot with women), you're only tiring the muscles, and at the same time your body recognizes the fact that you COULD lift more weight if needed, and as such muscle overload is not achieved.
You have to convince your friend that weight lifting is really just a future investment into fat loss. Most of us know that it takes more calories to fuel muscle vs fat. So then, if you achieve muscle overload, and your diet is consistent with BMR recommendations, then your body composition should change, and you should lose body fat%. This won't necessarily mean a change in overall size of the body part. She's not going to get huge.
I've actually witnessed a 22 yr old Hooters waitress training for their annual swimsuit competition get in great shape using the theory of heavy lifting with a rep range of 4-6 per set. She went from 24% bf down to 18% in just 2 months. I know a lot of fitness competitors will get as low as 10-12%, so this doesn't seem that impressive, but at 18% she kept a lot of her body proportions while looking a lot tighter.
She was on the Hooters calendar 2 years in a row, so it worked out for her pretty well. I think that keeping body proportions consistent while cutting bf is the prime objective for most all women (and men too, really).
What causes muscle development, simply from a lifting perspective? Muscle overload. You can only achieve muscle overload by lifting heavy. Your body doesn't know it's the year 2009. As far as your body is concerned, it is the year 10,000 BC, and instead of doing bench press, you're pushing a hungry sabre tooth tiger off your body to survive.
Sounds ridiculous, but this makes sense. When you lift heavy, and your body senses that you're really pushing hard to get that last rep, your body will send a variety of things to your muscle group to endorse muscle development (blood, water, oxygen, hormone response, etc). As a result, your body will want to develop stronger, denser muscle tissue to prepare itself for future abuse. It doesn't want that sabre-toothed tiger to kill you. It wants to be able to defend itself.
If you're doing dumbbell curls with a 2.5 lb dumbbell for 20 reps a set (see that a lot with women), you're only tiring the muscles, and at the same time your body recognizes the fact that you COULD lift more weight if needed, and as such muscle overload is not achieved.
You have to convince your friend that weight lifting is really just a future investment into fat loss. Most of us know that it takes more calories to fuel muscle vs fat. So then, if you achieve muscle overload, and your diet is consistent with BMR recommendations, then your body composition should change, and you should lose body fat%. This won't necessarily mean a change in overall size of the body part. She's not going to get huge.
I've actually witnessed a 22 yr old Hooters waitress training for their annual swimsuit competition get in great shape using the theory of heavy lifting with a rep range of 4-6 per set. She went from 24% bf down to 18% in just 2 months. I know a lot of fitness competitors will get as low as 10-12%, so this doesn't seem that impressive, but at 18% she kept a lot of her body proportions while looking a lot tighter.
She was on the Hooters calendar 2 years in a row, so it worked out for her pretty well. I think that keeping body proportions consistent while cutting bf is the prime objective for most all women (and men too, really).
Put it in her terms "more muscle means she can eat more or drink more" as the case maybe. If you keep her away from the free weights you will only further the myth that women can't/shouldn't do free weights and we should be relegated to the machines only or the pink weights uggh. Or give her a tangible example ask her which weighs more a lb of feathers or a lb of paper. Duh- trick question they both weigh a pound. Now ask her which one takes up more space?
Jennsfitness
New member
Train them the same, in terms of the exercises, just make sure you are selecting weights that are appropriate for their body size, strength and type. Some women can bulk up faster than others. Also pick exercises that are not too masculine. Women don't want to be in there looking foolish.
needtogetaas
New member
I moved this to the woman forum for a wile.
Everyone that has posted is right. Like Ironwings said, women won't bulk up without the use of steroids or something of that nature. A lot of the women on this site are very good with nutrition and lifting. I've gotten a lot of good results doing what these women have told me to do. AND I LIFT HEAVY. I am not "bulky" anywhere. The heavier, the better, like usamaverick says. And Bikinimon is right, if she can't stop drinking for a longer period of time, its not worth it. If she's serious about getting in shape, she will want to quit. At least for a bit. Maybe try to get her to stop drinking so much. Start with 3 or 4 times a month and slowly decrease it. The taste of alcohol will be gross after that. I can't stand it anymore! And thats what I did^^
Get her in here. We can't be too much help, not being able to hear it from the horse's mouth. She needs to post up her stats, her nutrtition, and what she wants to accomplish and we will be here to help!
Get her in here. We can't be too much help, not being able to hear it from the horse's mouth. She needs to post up her stats, her nutrtition, and what she wants to accomplish and we will be here to help!
gahhhhh I hate this kind of horseshit. Just because some girls are ignorant and don't realize that heavy weight is not going to make them huge doesn't mean we have to reinforce the myth.
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