So the other day I went on a rant of sorts. A friend asked my help in how to verbally lay out the necessity of women to do more than be cardio bunnies to achieve their fat loss/fitness/”tone up” goals and how she’s experienced first hand how weight training and body weight exercises have truly shaped her body into the phenom it is today; NOT CARDIO!
Then they asked me to share the rant on here. Oh, ladies, I’m not sure you’re sure of what you’re asking for but here goes:
Fat loss is math. You burn more calories than you take in your body loses fat. Starve your body too much and you lose muscle which causes your body to actually burn fewer calories every day. So…the fix….
Gaining 5lbs of muscle equates to ~250 more calories burned A DAY which means every 15ish days you’re technically burning 1lb of fat worth (3500 cals) off your body you wouldn’t have without that muscle.
So in ~20 weeks that’s 10lbs of fat loss!! Just for gaining 5lbs of muscle. And you haven’t done an ounce of cardio in my equation. Imagine if you added an appropriate amount of cardio AFTER you weight trained?! Plus muscle is hard and compact, not soft. Now you might not think 10lbs in just under half a year is much but think double – 1 year – you’re not going to be happy losing 20lbs of fat and not having to have once spent a single moment on the damn treadmill staring at blank wall for hours upon hours?
So a gain of 5lbs of muscle is tight, firm and lean.
Now, the ace: if you look like a f*ing apple, pear, carrot or whatever absurd veggie/fruit we compare women’s shapes to: by doing only cardio and/or only dieting, even if you lose how much ever fat you want it just means you’re a smaller apple, pear, carrot shape. BORING.
Muscle gain is how you CREATE shape. By choosing the right sorts of exercises YOU can specifically determine what sort of shape you want to build. Wanna a rounder, firmer bottom: sumo deadlift. Want a shoulder and tricep that are separate and not a big fat blob: do some dumbbell shoulder presses and some overhead tricep cable rope extensions. Want to get rid of your “pooch” (the roundness, not just the fat) do some leg raises variations and some 1/2 roller work or reverse crunches.
Women do NOT have the testosterone levels to build muscle like men. Women get smaller, leaner, firmer and more confident about their capabilities when they weight lift.
Be strong, sexy and bootylicious enough you can carry your own damn groceries and open you own damn jars. Fat, weak, soft (in body and in mental toughness) is the single greatest turn off from a fit guy’s perspective which I’m sure is what she would ultimately want to mate with.
Act right, lift right, get off those damn cardio machines ladies!!
You were lied to all these years, it’s not about weight AT ALL
BTW, you can now find me on:
Facebook page at Adrian Crowe Athletic Training “The Crowe’s Nest”
or email me directly at firstname.lastname@example.org