Female Fitness

Listen Up, Ladies: Minimum Training for Maximum Results

October 6, 2011 By JC Deen 22 Comments

There is a plague that is devastating the world of women’s strength training, and I’m not just talking about the foolish “light weight and high rep” recommendations touted about in fitness magazines and all over the internet. No, what I am referring to are the marathon workouts performed multiple days per week with the only goal being to achieve as much fatigue as possible.

Some men are guilty of this as well, but women especially tend to believe that if they don’t end a workout completely exhausted and drenched in sweat that they didn’t “do enough”. And if they can’t dedicate at least 60 solid minutes to training, they don’t see a point in training at all. So they perform session after session of circuits, conditioning work, and anything else that has them sweating, panting, and working themselves into a puddle of sweat.

Some women thrive on this type of training and can follow such routines long-term. However, the women I have witnessed who perform these marathon workouts quickly burnout, and stop coming to the gym all together within a few weeks or months. They realize it’s not practical to perform such gruesome, long workouts on a consistent basis. And because they are told that such workouts are the best way to get results, they stop training all together assuming it’s hopeless to even try something different, and less fatiguing.

Ladies, it is entirely possible to spend much less time in the gym (about 2.5 hours per week, to be exact) and still reap the benefits you desire from your training program. Furthermore, it’s even possible to enjoy your training and leave the gym feeling energized and not wiped out. [Read more...]

Attention Ladies: Here’s PROOF that Lifting Heavy Weights will NOT make you Big and Bulky

August 1, 2011 By JC Deen 39 Comments

Well over a month ago, I revealed the deception and some of the misleading information within the fitness magazines and media, specifically the publications directed toward women in my article I Don’t Want to Get Big and Bulky – Fitness Marketing and its Effect on Women.

In fact, as a result of publishing the article, I’ve discovered many women didn’t know anything more than what they’ve been told by the media. It’s no surprise, either. When the majority of our expert information is coming from trainers to the stars, it’s hard to imagine the information could be lacking or misleading.

However, as I mentioned in the previous article, these publications exist for one reason – to make a profit. I suppose their research suggests Americans (and the entire human race) are inherently lazy and that a quick-fix headline is sure to keep the revenue up.

Just looking at any other product being sold, especially those within the health/fitness/exercise niches, it all rings true – no one wants to work for the results if a shortcut is available.

If you can attain the body of a Greek goddess in 3 weeks without having to lift weights and while eating anything you want, why would you do anything different? The problem is the promises don’t deliver.

Month after month, women (and men) continue reading with hopes of the next best piece of information that will lead them to similar results of the cover model of their favorite publication.

Shortly after publishing the article, it was spread all over Facebook, as well as Reddit and questions continued to pour in.

The most common questions were

“What if we’re just beginners? Are the 5 pound dumbbells okay to get started with?”
“How would you suggest a lady get started in the weight room using free weights and machines?”

The answer to the first question, of course, is yes. It’s okay if you’re beginning weight training to start with the lightest weight available. You just don’t want to continue with these weights forever. If you do, you’ll never make the adaptations responsible for producing a lean, sculpted physique.

So while the light dumbbells are fine for a short period, the goal is progressive overload (lifting more weight) over time. If you aren’t getting stronger over the long-term, you are spinning your wheels, my lady friends.

Before I get to the second question, I want to make a quick point and then elaborate with some guest contributions from some ladies who’ve been strength training for some time with respectable physiques to show for it.

The number one concern I’ve come across online, and in casual conversation with women who are interested in fitness, is this fear of getting big and bulky. In case you’re unfamiliar with how the male and female bodies differ hormonally, the primary difference is the levels of testosterone between the sexes.

I know I stated this in the last article, but it bears repeating. Men are naturally leaner, stronger and can carry more muscle mass than their counterparts. The reason why is due to the levels of testosterone within their system.

So for all the females reading today, have no fear – I can assure you with all certainty that you’ll never, ever look like a male as a result of training for strength with heavy weights.

Don’t just take my word for it, though. Today I’ve pulled from some ladies I highly respect in this fitness game to contribute their thoughts, ideas and to PROVE that proper strength training can be a great way to build a lean, attractive physique and never become bulky. [Read more...]

Filed Under: Female Fitness, Motivation, Training Tagged With: Female Fitness

I Don’t Want to Get Big and Bulky: Fitness Marketing and its Effect on Women

June 10, 2011 By JC Deen 126 Comments

I imagine people are laughing when they see me in the coffee shop, propped back reading Women’s Health or Fitness magazine.

I’m perfectly okay with this as I have my reasons for maintaining a subscription to said magazines. It’s not for the training or nutritional advice, nor is it to improve my sex life. I mainly read these magazines because I don’t quite understand women.

No male does. However, I long to get a glimpse of what’s going on between their ears, at least from a fitness standpoint.

On the other hand, one thing I do understand quite well is marketing and sales psychology.

I also know how to write a training program and give someone dietary advice that’s inline with their goals.

What I’m finding in the magazines, on TV, and on the products we continually see in the retail outlets, are not necessarily in line with what it takes to get great results – especially when it comes to the female physique.

There are a few problems that I hope to shed some light on today with this article.

Resistance/Strength training should be a must in any female’s fitness routine who wishes to alter her body composition for the better. If the goal is to maintain a lean(er), “toned’ physique, some type of resistance training is a MUST. We’ll discuss what is best and what is awful later on.
Most traditional forms of media are either rehashing old, outdated information OR are pushing your emotional triggers to BUY, instead of making a rational decision. In these cases, making the sale is of far greater importance than what the product can actually do for you. [Read more...]

Filed Under: Female Fitness, Fitness Myths, Popular Tagged With: Female Fitness, fitness marketing