THOUGHTS ON TRAINING THE FEMALE BODY PART 1
"I want toned arms, flat stomach, a booty and skinny legs"…
-90% of women
This is what I hear from female clients when they describe the body they want to achieve. Training provides many benefits like more energy, confidence, fat loss, increased strength and overall wellbeing. Remember working out gives you more than JUST a physical result. BUT when a girl gives me a clear description of what they want, I am going to do my very best to help them achieve it!
"I will get you healthy, fit and lean with a great shape just listen to what I tell you to do! Stop reading the internet so much, just have a little faith, I will get you there"
-My response 90% of the time
Now, before we get started I just want to highlight some social norms, modern expectations and what is a healthy approach when chasing the body you want.
"Its natural to have a little body fat"
Firstly, Women are designed to have curves. From an evolutionary standpoint this has been a staple in our biology for thousands of years The human genome has only changed .02 percent in the last 20,000 years but social norms have definitely shifted... We have moved away from finding food, mating with a partner and surviving, to viewing thousands of photos of ridiculously lean girls who are taking more than "detox teas" and risking health to get there. I want underscore that getting lean in a healthy fashion is far more difficult for women than men but definitely achievable!
Also, everyday toxic stressors make it easier for women to store fat in those trouble spots like the legs and butt. So where should I start!?
UPPER BODY TRAINING
Let's get into it
Here is my recommendation for training girls and what I do with most of the women I work with.
When looking at body proportions using the description above I will use light weights on the top and heavier on the bottom. Here's why...
For example if a girl can bench press 70kg and Squat 80kg she won't have the same shape as a girl who only bench presses 25kg and squats 80kg… We want whats called lower body dominance for the female so we can enhance her curves.
I'm pretty confident i can PUT muscle on almost anyone… IF I get a girl to bench press 80kg and Deadlift 150kg you will be able to notice SIGNIFICANT trap and shoulder development. NOW if thats your goal by all means go for it and I can help you get there, I admire strong women and there is no right or wrong, Only what makes you happy... But If your goal is body shape and not performance follow the recommendations below.
1. HOW DO I TRAIN MY UPPER BODY?
Train with moderate weights 8-30 reps in superset or circuit fashion. Include pulling movements like body rows and DB rows to ensure good posture. Use pushing movements like DB presses to tone around the chest and back of the arms.
Skipping and boxing are also great for women to tighten the upper body and get in shape. Resistance training helps with oestrogen metabolism, fat burning, carbohydrate tolerance, lean muscle development, along with joint, tendon and ligament health.
Using circuit training will allow you to produce lactic acid which facilitates a growth hormone release in the body, GH is a potent stimulator for fat loss.
Circuit training provides a greater EPOC response which is a fancy way of saying you burn more calories post exercise for up to 24 hours.
Resistance training helps metabolise oestrogen which will help reduce fat in the body, especially the trouble areas like the butt and legs (Which are markers for excess oestrogen).
-Simple Takeaway, Use moderate weights and train in circuit fashion to tone your body and burn fat
Here's a sample of an effective upper body circuit for women! Although I wrote upper body, every workout we perform involves the entire body. Use the weights stretch the muscle then contract for improved flexibility and tone.
A1. 40 degree dumbbell bench press palms in x 20
A2. 2 hand bent over dumbbell rows x 20
A3. Standing push press x 20
A4. Body rows with TRX straps x 20
A5. 1/2 Burpees x 20
A6. Russian KB swings x 20
A7. Skip hard x 45 seconds
Rest 45 seconds & repeat 6 times
Give it a shot!
Part 2 on how to develop a booty using frequency and use transdermal deliver systems to lean out the legs.
Happy training all!
-Ladies, It's very important for you to strengthen the posture muscles in your upper back! Especially if you have had enhancements… When the front muscles of the chest become shortented your shoulders can round and you can run into problem like poor posture or neck/back pain… This is where pulling movements can pay off and keep your shoulders and back in an upright position.
-To keep your muscles looking long and lean make sure you include lots of stretching and FULL range of motion in all exercises.