Lift Like A Girl
There are countless myths women face every day when it comes to exercise, nutrition and having the right mindset around body image, confidence and just embracing who they are.
We’ve decided to bring you a mix of all of the above from a trainer, a guy’s perspective, and a girl who isn’t afraid to lift heavy weights, is a nurse and does nutrition counseling. Our goal is to provide you with a unique perspective, confidence that you can crush your goals and the action items you need to get you there.
Thanks, Kyle, for collaborating with me on this article. Check out his website here.
Pre-Workout Nutrition || What is a good pre-workout snack?
A solid protein source such as chicken breast or fish along with slow digesting carbohydrates such as a sweet potato or brown rice an hour and a half before the workout. That’s IF you are planning on doing intense resistance training (weight lifting). Omit the carbs if you are only doing cardio. A liquid protein source such as egg whites or a whey protein isolate shake less than an hour before the workout is a good option too.
Post-Workout Nutrition || What are the benefit of BCAA's?
BCAA’s are great, before, during, and after the workout or any period of time you are going more than three hours without a solid protein food source, 5g a dose is standard serving.
Get some here!
Getting "bulky" || Will I look like a man if I lift heavy weights?
Long distance, low intense cardio with burn primarily fat in the moment but is not effective for long term fat burning. High intensity interval training and weight training will burn more carbohydrates in the moment but will have a long term fat burning effect long after the workout is over. Thus HIIT and weight training is superior to fat burning over low intensity long duration exercise.
I asked Kyle about reoccurring objections he hears from women he trains, keep reading to find out more. If you're interested in even MORE information. You can find an amazing article Kyle did here talking about five common mistakes women make in the gym.
Kyle, what is one of the most common complaints you hear from women you train? “I don’t want to build muscle, I just want to ‘tone’”.
I agree, being a girl, I used to think the same thing. I started doing my research and realized this simply was an unnecessary fear. Can you give an example how strength training is imperative for women to lose unwanted fat?
Whether your main objective is to burn off fat or build muscle you should be lifting weights THAT CHALLENGE you in the gym.
What burns calories? Muscular contractions.
A muscular contraction occurs when tension is created within a muscle fiber. Just think, your muscles create a greater contraction and thus more tension when under tension of a heavy load. A great example is a squat exercise, compared to walking or running. Your muscles have to work harder to lift a heavy barbell on your back during a squat than they do when walking down the street.
So if you are able to perform an exercise while holding a conversation and you are getting 10, 11, 12, 13, 14 reps then you decide to stop at 15 because that’s what you heard was the “magic number” to shoot for but you could have easily done another 5 without feeling fatigue, then the weight is too light.
Building muscle and losing weight are both extremes for the body. If the body is not challenged it will not get stronger nor will it be efficient at burning off fat.
In the real world, our bodies are designed to be as efficient as possible for completing a task. If you are trying to lift a heavy object off of the ground your body will contract as many muscles as possible to spread the load out to make it as easy for your body as possible to lift the weight. For survival, we don’t want our muscles breaking down when we are challenged. This is not how it works when exercising. When exercising, you should make the exercise as hard as possible to complete and inefficient as possible for your body while remaining safe. We DO want our muscles to get broken down so we can build them up stronger so the next time we go to lift that heavy object in the future it will be easier for our bodies.
The point I’m trying to get at is this, our bodies need to be challenged and they need to be challenged with weights often (4-6 days a week) if we want them to be stronger.
I so appreciate Kyle taking the time to collaborate and share his knowledge. Most importantly, if you do what you've always done you'll get what you've always gotten. We all have little tweaks or changes we can make. If you're looking for a change but aren't quite sure where to start send me or Kyle a message!