Myths of Women's Weight Training + BONUS 2011 All Body workout routine

The myths about women's weight training and female bodybuilding do not ever seem to go away. With this article, I'd like to share the facts regarding weight training. I've also included a free workout for you to kick your ass into 2011.


Remember....LIFE'S TOO SHORT TO BE OUT OF SHAPE!!!

Women's Weight Training Myth #1 -Weight training makes you bulky and masculine.

• Fact! women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do.
• It is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. 
• Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. 
• Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days. 

Women's Weight Training Myth #2 - Weight training makes you stiff and musclebound.

• If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase. 

Women's Weight Training Myth #4 - If you stop weight training your muscles turn into fat.

• This is like saying that gold can turn into brass. 
• Muscle and fat are two totally different types of tissue. 
• What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. 
• Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated. 

Women's Weight Training Myth #5 - Women only need to do cardio and if they decide to lift weights, they should be very light.

• First of all, if you only did cardio then muscle and fat would be burned for fuel. 
• One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. 
• Women that only concentrate on cardio will have a very hard time achieving the look that they want. 
• As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change. 

Women Should Train Hard
I have trained with girls that train as hard as I do and they look nothing but feminine. If you want to look great, don't be afraid to pick up the weights and lift hard! 


Try this workout in the gym:

• Stationary bike/cross-trainer or stepper 2km level 8 as fast as you can
• immediately go to next exercise
• Barbell/dumbbell squats 20 x 20kg
• immediately go to next exercise
• Lunges 20x5kg
• immediately go to next exercise
• Step ups onto bench 25reps each leg (body weight or 5kg dumbbells)
• immediately go to next exercise
• Rowing 750m level 7 as fast as you can
• immediately go to next exercise
• Dumbbell shoulder press 20x5kg
• immediately go to next exercise
• Barbell bench press 20x10kg

Repeat as many times as possible in 45minutes