I think we are on the cusp of a shift in the industry and women are starting to realise that the hours spent on the stepper “burning 500 calories” to get skinny is not the answer or look they want anymore. Strong is the new sexy and instead, woman are taking to the weights area of the gym in a bid to sculpt themselves a great physique. Here are 5 tips to increase the value and quality of your time spent there.
SQAUT! (but not all of the time)
Every woman now knows the key to a great bum is the squat. “Suitable weight, full-range of motion…..!” However, don’t do it all of the time (and don’t get “bicep syndrome” which is when guys who want big arms do bicep curls all of the time). It is important to train every part of your body to create a balanced physique and not to encounter postural or muscular balance problems etc.
Also, remember doing back and hamstring exercises will give you a better arch into the glutes and a fuller look above the hamstring. So, by training all aspects of the body you’re going to get a better bum. If you really want to bring out a certain area more, train it 2 or 3 times max per week.
Are you going through the motions or are you literally nearly unable to move at the end of a session? When doing sets and reps use 3-4 set, pick a weight where you are most likely going to failure or close to failure in the 8-12 rep mark. Remember this is muscle failure, not mind failure, don’t just stop when you reach 8 reps. Push until you muscle group can no longer perform the exercise with any kind of form. This kind of lifting will change your body shape for the better!
DITCH THE HOURs OF CARDIO
I’m not saying don’t do cardio, many people do find cardio a fun form of exercise, and it does have its place in a fat loss programme. What I am saying is, don’t do cardio to levels where it becomes catabolic (counter-productive for muscle growth and repair). A couple of short sessions per week just to keep the heart and lungs healthy is good enough.
Don’t drop calories to enhance results. This is especially true if you are eating to grow some muscle. To do this, you need to be consuming slightly more than maintenance levels. Think about it: a seed can’t grow into a plant without a surplus in water and nutrients in the soil. To grow new muscle tissue you must train hard and be in a calorie surplus. Train hard in a calorie deficit and you will waste away your muscle tissue.
DON’T EXPECT TO LOOK EXACTLY LIKE THE WOMEN IN THE MAGAZINES
This is very important to consider. It doesn’t matter if you train and eat as hard as Paige Hathaway, you may not ever look like her as you do not have the same body type or genetics as she does. Do all the right things (training and nutrition) and your body will react to the best of its ability. You can only use yourself as a rival, try and be a better you. Monitor your progress, take measurements, take self shots (store them safely). You will be exceptionally pleased with your results when you see week 1 shot and week 12 shot.