Now by no means am I knocking the physique on the left (in fact, I admire her), nor am I suggesting the physique on the right (mine) is the ideal physique.What I am demonstrating in this picture is that lifting heavy weights will not make you look like the picture on the left UNLESS you are taking steroids and have committed your LIFE to achieving it. The woman on the left has spent YEARS lifting, eating, sleeping and breathing aspecific lifestyle that will get her to that point. Her physique did NOT happen by accident and it did NOT happen overnight. And neither did mine on the right! I have also spent years lifting, eating, sleeping & breathing the lifestyle I want to achieve MY ideal physique.
Unfortunately, the myth that women are capable of bulking up and building muscle like a man is still annoyingly persistent. I’m not sure who invented this silly fallacy, but if I were to ever meet them, I would certainly give them a piece of my mind! ;) Women do not have the levels of testosterone necessary to “bulk up” the way men do. Even MEN have trouble putting on muscle mass. When I hear girls and guys tell me they “don’t want to get too big”, I can’t help but sigh. You will NOT be able to pick up a pair of heavy dumbbells and wake up the next morning looking like the incredible hulk. Most men and women have no idea how much effort, time, dedication, and discipline it takes to achieve “tone”, let alone a muscular physique! Remember, if it were EASY to be that in shape and all it took was picking up a heavy weight now and then, EVERYONE would be in shape!
Check out my new article about TONE: http://muffin-topless.com/2013/03/08/my-beef-with-the-word-toned/
Simple & Delicious Pre-Workout Protein Shake <3
(If I eat this post-workout, I don’t use peanut butter or any healthy fats. They slow down digestion which defeats the purpose of the fast-absorbing whey protein powder and whatever simple carb I include).
I finally found a “before” picture of my glutes! (yes, I’m aware they are different suits) ;) The picture on the left was during one of my “lose-weight” kicks in college which consisted of a calorie restricted diet with very little protein and almost entirely cardio based exercise. While I lost weight, my trouble spots stayed :( The picture on the right was from last summer. At that point I had been eating a diet high in protein, doing minimal cardio and lifting weights for close to 2 years. It has taken me a long time to build a booty and I’m by no means finished… But I’m proud of the gains I’ve made. :) Lifting weights doesn’t make you “manly” or “bulky” like most girls believe (that’s a myth!)… They give you CURVES in all the right places! Don’t be afraid of those heavy dumbbells and barbells ladies! Women do not have the levels of testosterone necessary to build muscle like men without the use of steroids and a SERIOUS lifestyle commitment. Lift weights, trust me, you’ll be glad you did :)
Weight Loss vs Fat Loss by The Metabolic Effect
Fat Loss Insight: Weight Loss & Fat Loss are not the same
You can be burning calories and losing weight, but those calories and that weight may or may not be fat. The standard quantity over quality approach has been shown to result in muscle loss of between 20 and 50%.
Taking the weight loss approach and losing muscle may make you smaller, but it won’t change your shape. If you are a large pear, you will simply become a smaller, and mushier, pear.
Not to mention 66% percent of individuals taking the weight loss approach not only regain the weight, but end up fatter as a result. That which seemed to work in the short run, made things worse in the long run.
Taking a fat loss approach means doing what you can to maintain muscle at all cost. It is a quality over quantity approach that seeks to control hunger, energy and cravings so that willpower is not the determining factor in success or failure.
And, the fat loss approach leads to shape change and a tighter more toned body.
Here are few hints to turn weight loss into fat loss:
- Trade in starchy and fatty foods for more foods rich in protein, fiber and water. These control hunger energy and cravings (HEC)
- Don’t rely solely on cardio and realize weight training is mandatory in a fat loss lifestyle. Without it maintaining muscle is virtually impossible.
- Manage your stress through rest-based living. More leisure walks, more physical affection, more hot baths, more sleep and less late night TV.
(*The Pictures are swapped! The “FAT LOSS” is on the RIGHT and the “WEIGHT LOSS” is on the LEFT)
Source - http://www.metaboliceffect.com
This 3-level workout is designed to be a targeted routine in addition to your regular cardio. For me, I’ve always found it easier to do strength training in smaller sessions more frequently so I made this quick plan to do once in the morning and once before bed. It will get serious results but not feel like it’s taking a ton of time!
I included a checklist so you can mark off the days when you do your workout, you can check them off digitally or print it out and put it on a motivation wall! Try to do this 5-6 days a week.
It is important to remember that strength training alone will not burn significant fat and in order to see results you need to burn fat through cardio! This routine will strengthen and tone underlying muscles which will also help tremendously with posture and balance!
For more at home exercise plans go here!