This one’s for the ladies!
Because I keep finding myself having to have this conversation with the ladies…
“I need to get my exercise program dialed in.”
“I just want to be more toned.”
“What does ‘toned’ mean to you?”
“You know, nice toned muscles, but not too big.”
“Right. So you’re saying that you want to be able to see your strong muscles?” [trick question]
“Yeah, I guess. I just don’t want to end up looking like a bodybuilder.”
“I promise you that you will not wake up one day and look like an extremely muscular bodybuilder. You are female, and you’re not taking steroids. The likelihood that you are going to accidentally get too muscular is approximately zero.”
“So I need to lift heavier? Like, squats and deadlifts?”
Let’s get one thing clear: there’s no such thing as “toning”. You can make muscles stronger, and you can lose body fat so that they are more visible (this is where good dietary choices come in). But doing light weight, hi-rep exercises to avoid “bulking up” means that you are improving your muscular endurance, but you’re not getting stronger. And if there is one thing that I have learned about physical capacity for healthy, happy, sexy, useful humans that age gracefully, it’s this: strength matters. And you don’t have to look like a competitive powerlifter to be strong and useful. (And don’t underestimate the influence of diet on how well you can see those shapely muscles.
I want you to think back to when you were in the best shape of your life…
How old were you then?
Most of you will reply with some answer involving your teens and in some sort of sport.
The reason I ask is to point out something that you might not have considered. The reason you were in your best shape ever in your teens is because that’s when you had the most muscle. As we age, for a whole lot of reasons, we tend to lose muscle. Muscle is a big driver of metabolism, so losing it sets up a negative cycle. You lose muscle, which causes a drop in metabolism, which causes you to gain fat, which further lowers your activity levels, which causes more muscle loss and so on ans so forth.
So ladies the conclusions is…Eat Properly, Lift Heavy & Get IT EVERYDAY!!!!!
3 Rounds, For time:
100 Double Unders
50 Med Ball Cleans 20/14#
20 Calorie Row
10 GHD Sit Ups Or 10 V Ups
20 Hollow Rocks
Gary M 24:07
Jen D 2129
Aaron 2232 *Welcome
Alex S 2555
Matt S 2839
Jenn C 2715
Denise P 2355
Jen R 2411
W Jane 2420