The 4 Biggest Things Women Aren’t Doing in the Gym to Get Real Results
So many women are just straight up frustrated with trying to get the results they really want. Whether it’s to lose weight, build muscle, creating a healthy lifestyle and just overall looking BOMB – It gets tough when you are on your own, don’t know what you are really doing and knowing if it will actually benefit you in the long run. We get so caught up in the get fit quick mentality and all the fad workouts out there. Yes, they can work but doing high intensity interval training every single day in a disco club may not get you results you can sustain for the rest of your life. Most women need to start lifting heavier weights and really cut back on the cardio. I’m going to show you exactly what you should be doing to get the results you really want without doing anything drastic
Rule #1: Don’t be scared to look like a ‘man’ .. just lift heavy already!
I’ve heard is a dozen times, “I don’t lift more than 8 lbs because I just don’t want to look manly.” For you to get manly, you need to have extremely high testosterone levels and eat an absurd amount of calories. If you don’t eat boxes of fruity pebbles, a whole container of protein powder, bags of rice (all in one day)… you won’t get “too big.” You have to remember that muscles just don’t grow when you automatically pick up a heavy weight – it takes tons of carbs and protein to build up to that “manly” misconception look you are thinking about. If you don’t pick up heavier weights you won’t get those curves you want and you won’t “tone” up. You can’t tone muscles you don’t have. Use heavier weights that you can do with a 10 to 15 rep range – so pick up those 20’s and progress to get to those 50’s baby! BOMB body = guaranteed.
Rule #2: Cut the cardio
There’s a myth that goes around that I hear every one say, “Just do more cardio if you want to lose weight.” Women have this serious misconception that they need to up their cardio to look good and get the results they want. If you are hitting the gym and lifting those weights, you don’t want to lose all that hard work you put in to build muscle right?! The best thing you can do if you want to save your muscle and have it still be effective is to simply go for a walk. Not only is it easier on your joints than running but it’s an effective way to improve your heart health and save that hard earned muscle. If you are strength training 5-6 days a week, there is really no need to go H.A.M on cardio – if you aren’t achieving the ‘look’ you want while lifting that much per week, you probably need to look more into your nutrition to be able to achieve your goals.
Rule #3: You might be training your abs too much
Your abs are a group of muscles just like any other muscle in your body and just like any other muscle in your body you need to rest that muscle for it to repair and recover. You really don’t need to make half your workout all abs. Instead -try doing a 3 to 4 sets of a few exercises only 2-3 times per week.
Rule #4: Not taking breaks throughout the year
Our bodies get adapted to the same exercises, weights, cardio/weight routines etc. You shouldn’t be going 5 days a week working out for a full year, nonstop. Every six to twelve weeks you should take at least a one week break from working out and then start a new program/routine to adhere to. So this can be the opportunity to re-evaluate your goals, the progress you made so far and give your body a rest! By taking this period you’ll be able to continuing reaching your goals without plateauing.
Remember it is crucial to have a solid plan in place that fits your lifestyle so you don’t get drained out and want to give it up. Making a plan is hard but it doesn’t have to be when you have a pro help you. Please email me with any questions you may have about get started or how you can really incorporate these tips into your personal program.