Attention Women! You want to know how to get a toned body?
(Guys, read for information purposes only)
* Do you want a sexy body?
* Do you want that toned look?
* Want a low body fat percentage?
* Want small hips and a pert butt?
I’m sure not many women answered ‘No’ to those questions 😉
‘Weight training for women‘ is, unfortunately, extremely misunderstood. There is nothing that comes close to weight training that can give a woman the toned, lean physique they want.
In addition to the purely cosmetic reasons. Here’s a list a some of the health benefits I hope you’ll take note of:
- Strengthened tendons and ligaments
- Positive changes in lipid profile (cholesterol & triglycerides)
- Improved bone strength and density
- Improved glucose tolerance and insulin sensitivity (warding off diabetes)
- Increased metabolic rate – You’ll burn more calories even when resting
- Decreased blood pressure
Weight Training For Women
Despite the health & beauty benefits, weight training gets overlooked while marathon cardio sessions and ‘home video workout routines’ steal the limelight.
This is a real pity.
But why? Well, we’ve all heard the main concern about weight lifting haven’t we?
“I don’t want to get bulky”
If you’re a man, that statement probably bugs the hell out of you. Some women seem to think you just pick up some dumbbells and the muscle starts to swell right in front of your eyes.
As we know, that’s not the case. And it’s certainly the case for women then who have far lower levels of testosterone than us men (generally 10 times less circulating testosterone). Let me put it bluntly:
Women: You are not going to get bulky unless you start taking steroids. Even then you’ll not be nearly as big as a natural guy at his peak.
Ok, that’s the rant over. There are some physiological differences between men and women:
- Women have more body fat than men
- Women have less muscle mass than men
- Women’s muscle fibers are smaller than mens
However, does this mean that women should train differently than men, even if they can’t look the same? In short: No.
Women should train just as the guys do. Think about it ladies…
* Nothing in the world will sort out that sagging butt better than squats – NOTHING
* Nothing in the world will give you square, toned shoulders like overhead barbell or dumbbell shoulder presses
* Nothing will improve your posture more than weight training
* Nothing will give you those nice sculpted arms you want more than weight training
You can fall for all the latest gimmicks if you like. You can turn up religiously at aerobics class, but these activities will never even come close to the power of weight training. They simply do not provide the progressive overload required to make radical changes in body shape that weight lifting does.
In fact, excessive cardiovascular work will lead to muscle loss which not only looks worse, but slows your metabolism – bad news.
What The Hell Is Toning?
‘Toning’ is a marketing term. You can’t tone a muscle. Muscle can definitely look toned but you can’t tone it so to speak. What they really mean is ‘build muscle’ and lose the fat covering it. This leads to the ‘toned’ look. There are certainly no gadgets you can buy that will ‘tone’ a muscle for you, though plenty of companies will tell you that theirs works like a charm.
So the real goal ladies, is to build muscle and lose fat, just like us guys. I encourage you to download your free workout program for women ‘Total Anabolism‘. Yes, it’s EXACTLY the same as the one for us guys.
I encourage you to stop listening to the big companies, get serious and get started on really transforming your body today.
image credit: TopMuscleFeminin
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I’ve modified my diet a bit — yet still low carb — after I found musclehack. I use your exercise program, also.
I’m up 9 LB. So, I went from 138 to 147 since the start of August. All muscle!
I honestly believe HEAVY cream is the best “steroid” no one knows about. I found this out thanks to your Web Site.
I make my own shake. It’s a bit higher in carbs, but it’s been my secret gainer —
I’ll post it and ya can take it down if you want too. But it’s delicious and has done the trick for someone who can’t gain a pound, usually. And, has cured my cravings for carbs during the week because of the other “secret” ingredient.
1 and a 1/2 cups of water
two scoops of natural flavored whey protein powder isolate.
2 Tablespoons of Hershey’s Cocoa Special Dark powder
3 Tablespoons of organic heavy cream (I sometimes add more)
5-7 ice cubes
1/4th cup coconut flakes
1/4th cup of blanced almonds
1/4th cup halved walnuts
2 tablespoons of ground flaxseed
Blend together for a quick, and delicious snack.
Net Carb=7.7 grams
Later in the day, I take three table spoons of Udo’s Choice, also. I highly recommend researching it. A great Musclehack food, also. 14 grams of fat per tablespoon — and a great source of omega 6 and 9s.
So, yep. This has helped me gain 10 lb in 3 weeks. I take two shakes a day. Also, do the muscle hack workout.
If ya have any questions, plz e-mail me.
PROTEIN POWDER=BIOPLEX NATURAL FLAVORED ISOLATE, local company
FLAXSEED=BOB’s Redmill whole ground flaxseed (local company that rocks, too)
HERSHEY’s DARK Cocoa powder is a Musclehack must have in my opinion. Two tbsp in a protein drink makes me feel like i’m eatting a beautiful treat — but for 5 calories and ONE NET CARB!
GREAT ARTICLE!!! Perfectly well said…
Mark – THANK YOU for posting this. I’ve been reading your blog for awhile, and was a little disappointed you never addressed the fact that women were part of your readership too. I’ve been working out for years (Body For Life got me started nine years ago)., but recently got fed up with the lack of results I was seeing from running 15 miles a week.
Educating myself about strength training has resulted in changing myself into the lean, strong (but certainly not bulging!) and defined body I’ve been after. It’s boosted my confidence, and been a lot of fun, too.
However, I tried your M.A.N.S. diet and found it added body fat (not a whole lot, but still). Any suggested modifications for those of us belonging to the female persuasion?
Thank You, for this adding of one of my Pic.
This is Nelly Rey from France.
Thanks. It’s a great example of an awesome female body.
I actually found the pic on flickr.
Keep up the good work.