Ladies, let me clear up something for you: you are not a man, and there is NO WAY you're going to get big and bulky like a man if you lift heavy. You want to get beautiful definition? Lift heavy. You want to be lean? Lift heavy. While 90% of your success is how much food you put in your mouth (there's no way you can out-exercise a bad diet), to get what you want from your fitness goals, lift HEAVY! Throw the pink vinyl dumb bells in the trash, and for good measure chuck the turquoise vinyl ones in there too. Unless you have toddlers who lift with you like I do, get rid of 'em because that's all they're good for!
If you freak out at anything over 20lbs, then I'm talkin' to YOU! If you know what you should be doing and not doing it because you're too "lazy" or "girlie," shame on you! But if you really want to be smart about your fitness and doing the wrong thing because you don't know any differently, I'm talkin' to YOU! All the "lift light with high reps for fat loss" advice is just not true.
My golden beginner tip of the day: do 2 sets of 12 reps, or 3 sets of 8 reps as HEAVY as you can lift! By the last 2 you should be suffering failure. If you are trying to lift 12, and only get to 10, that's fine: you're lifting heavy enough. If you get to 12 and say, "I can do 15," then you are almost wasting your time. The only thing I can say to that is, "Doing something is better than doing nothing. Slightly."
Don't give me the "I get too big," excuse. Unless you are on steroids, that really just means you are too fat. Brutal honesty time here. Get your body fat under 20%, even just down to 20%, and tell me you're too big because I'm sure I'll never hear from you.
Trust me on this one. Just try it. Up your weights, never do more than 24 reps of an exercise (2x12 or 3x8 or 4x6), and you'll see what I mean. I lift as heavy as I can safely handle, and it's still not nearly as much weight as my husband can throw in the air. Do you see me sporting guns like a man?
Pink vinyl dumb bells...on a bodybuilding site! Excuse me while I go laugh, except I might have to gag first. And come on, you have to give me credit for not making any dumb bell jokes about this. I guess I just ruined it.
My golden beginner tip of the day: do 2 sets of 12 reps, or 3 sets of 8 reps as HEAVY as you can lift! By the last 2 you should be suffering failure. If you are trying to lift 12, and only get to 10, that's fine: you're lifting heavy enough. If you get to 12 and say, "I can do 15," then you are almost wasting your time. The only thing I can say to that is, "Doing something is better than doing nothing. Slightly."
Don't give me the "I get too big," excuse. Unless you are on steroids, that really just means you are too fat. Brutal honesty time here. Get your body fat under 20%, even just down to 20%, and tell me you're too big because I'm sure I'll never hear from you.
Trust me on this one. Just try it. Up your weights, never do more than 24 reps of an exercise (2x12 or 3x8 or 4x6), and you'll see what I mean. I lift as heavy as I can safely handle, and it's still not nearly as much weight as my husband can throw in the air. Do you see me sporting guns like a man?
Pink vinyl dumb bells...on a bodybuilding site! Excuse me while I go laugh, except I might have to gag first. And come on, you have to give me credit for not making any dumb bell jokes about this. I guess I just ruined it.
2 comments:
Woo! You tell 'em baby! I have been telling myself for weeks that I would get back into lifting so your little happy post has kicked my proverbial butt into action- Im excited to get going so THANK YOU MISS WEIGHT LIFTER CHICK!
Yikes! Don't punch me! I have pink weights. :-0 I need some Emma training. I have no idea how to "lift" but the results sound good! How about you teach me?
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