Aesthetic-Based Nutrition For Women: 3 Common Progress-Tracking Pitfalls

This is part 2 of a 3-part series. Make sure you read part 1 if you missed it before reading onward.

By the way, next week we’re releasing a women’s only program with a full year’s worth of training, complete dietary guides, and a whole section on mindset and motivation. Update: HOTBOD is live.

Nutrition for fat loss, and muscle gain is complicating, especially so when there are a ton of opinions on low carb, fad diets, and even the fallacy that you can spot reduce certain areas of your body with exercise.

Without going into the nitty gritty of exactly how much protein (update:How much protein do I need?), carbs, or fats to consume, I want to touch on a few things that have come up over and over again in my experience with clients, coaching groups and readers.

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Aesthetic-Based Training For Women: Progressive Resistance + Intensity Is What Matters Most

This is part 1 of a 3-part series that will be unraveling over the next week.

In part 1, we’re covering resistance training. I’ll cover why it’s the fundamental key to changing your shape in the quickest manner possible and why I feel it’s superior to any other form of exercise.

In part 2, I’ll be covering why diet can/should be secondary to training, but only when the training it’s done correctly.

In part 3, I’ll be covering the mindset and motivation aspects of creating the physique changes you want. We’ll also cover how they might make or break your efforts.

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

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

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

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.

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