I posed the question over the weekend asking, should men and women train differently, and the results are in. 56% of you said no and 44% said yes.
Truth be told the answer in most cases is no. Great job 56% (Bob tell’em what they’ve won). Maybe someday if this blog and my page take off I will get some advertising and do giveaways, but for now all you won is bragging rights.
If a man and a woman have the same fitness goals there is absolutely no reason they shouldn’t train the same. Gone are the days where everyone thought a woman working out was a travesty and bad for her health. The days where people believed that if a woman lifted weights she would look like a man, getting all big and bulky. If you are one of the few chauvinistic men that believe woman are the weaker sex you need to get your head out of your arse and out of the Stone Age and come to the gym with me to see what I see.
As for you ladies reading this who still believe certain types of training, such as weight lifting, will make you bulky, you also need to step out of the Stone Age and realize women actually need to lift and train harder than their male counter parts because of their lack of Testosterone. Because of this the chances of you “bulking up” or “looking manly” are slim to none. It would take years of hard training and some form of growth hormone for you to look anything resembling a man.
The fact that men and women can train the same and companies try to market to women who still believe differently really chaps my ass. Ladies if you see a workout routine or pills or fitness equipment that says for ladies only it’s crap and will just be a waste of your money.
That all being said there are a few things to consider ladies. You all seem to like your skinny jeans (and we don’t mind them either), you may want to train your legs a little differently. Take it from me, I’ve always had trouble with pants. I have a small waist, a big butt and big thighs. So if I got pants to fit my waist I couldn’t get my legs into them. If I got pants to fit my legs they were falling off my butt. Thank God for relaxed fit jeans.
Ladies if you are looking to burn fat you really need to integrate weight lifting into your routine. The more muscle you have the more calories you burn. So instead of a long slow grind on your piece of cardio equipment of choice lift weights and shorten your cardio to a form of HIIT training (High Intesity Interval Training). To burn more fat you will also need to lower your rest times. think of circuit training with shorter rest periods.
Females also mature earlier than males ( do males ever really mature, speaking for myself the jury is still out), so unless there are health issues they can begin strength training at an earlier age.
On average females have less muscle mass than males meaning you ladies are more susceptible to de-conditioning. There is a steep drop off in strength when you quit training ( so don’t quit). Women should be lifting heavy things 2 to 4 times a week if you really want to get in shape and burn fat forget all the quick fix pills and go lift something. You should be squatting, dead-lifting, doing pushing, pressing and pulling movements as well. Which leads me right into my next topic.
I was talking with a lady that wanted a workout partner and gym recommendations. I told her to join my FB page Dropping The F Bomb and told her about the gym I go to Fuel Fitness in Butte, MT . During this conversation she said at this point in her life between taking care of kids, time constraints and funds the gym isn’t really an option, so this got me thinking. I too, as a young parent had all these issues and struggled to stay in shape. Having hardships or just no way to leave the house for any length of time shouldn’t be a reason for your health to decline. You do have options and that’s where I come in. I’ve decided to put together a short workout routine for those on a time and money budget to get the most bang for their buck.
I designed a routine for maximum impact in the shortest amount of time. If you are just beginning and haven’t exercised before please check with your doctor to see if you are healthy enough for this. We may need to start you off slower. As a circuit here is what I want you to do. Warm up with some glute activation exercises, you can find them here.
If you feel you can do more than the 60 seconds go for it, if you need to do less than 30 seconds that’s ok too. Find your happy place. I guarantee your happy place won’t be the mountain climbers or burpees. Rest 15 to 30 seconds between exercises. Depending on your fitness level complete 1 to 4 rounds.
Disclaimer: I do not own any of the pictures below that I used to as examples.
Days 1 and 3
Body weight squats - 30 to 60 seconds, ( to challenge yourself holds something heavy like a gallon jug of milk for example). Squats are one of the most foundational and functional movements you can do. Squats are known as a compound movement which means it uses multiple joints to perform. A body weight squat works almost every muscle in your body. No they are not bad for your knees unless you have a pre-existing condition.
Push-ups - 30 to 60 seconds. Feel free to do them from your knees if you need to at first. Or if that’s to hard you can do wall push-ups. Start where you need to there is no judgment here. The push-up works your chest, shoulders, Triceps (back of your arms), abs, and a little muscle under your armpit known as the serrated anterior.
Mountain Climbers - (Or 5th circle of hell), Transition from the push-up position into these beasts. 30 to 60 seconds, less if need be. These can be pretty nasty and they will work your core, legs, shoulders and back
Back extensions - From mountain climbers lay flat and get right into position. 30 to 60 seconds as stated before less and more is ok it’s up to your body.
Plank - From back extensions rise up into plank. Hold for 30 to 60 seconds. Planks work your core giving you strength and flexibility, help reduce back pain and improve balance, posture and stability.
Finish with and easy Yoga practice I really enjoy Yin to relax and unwind.
Days 2 and 4
Again warm up with some glute activation.
Burpees - (Or the 6th circle of hell.) Like the squat the burpees is a full body, strength training exercise to be done as one fluid movement. Muscles used are the Chest, shoulders, triceps, hamstrings, calves, glutes and abs. It’s great for flexibility, muscle tone and weight loss. 30 to 60 seconds.
Seated Bicep Curl - Using anything you can hold in one hand from a soup can to a small cooler filled with something too add weight, perform a curl one arm at a time if you only have one of what your using for 30 to 60 seconds. Main muscle worked is the bicep.
Tricep dips from a chair - Dropping your weight transition into the dip position on your chair. 30 to 60 seconds. This works mainly the tricep with some shoulder , chest and abs thrown in.
Leg Raises - From your chair lay on the floor and perform this exercise for 30 to 60 seconds. This works mainly the Psoas muscle or hip flexor.
Plank - From leg raises roll over onto your stomach then lift into your plank. Hold for 30 to 60 seconds. These work your core giving you strength and flexibility, help reduce back pain and improve balance, posture and stability.
You can mix and match these pretty much how you want. If your just starting out I would suggest not combining burpees with squats or mountain climbers it might just be a little to much. These exercise performed correctly are guaranteed to get your heart pounding.
Any one of these exercises can also be done individually through the day, for example, you are watching TV and a commercial comes on, see if you can do any one of these until your show comes back on.
Sadly this in no way replaces a full service gym but done on a regular basis with proper nutrition you will see results. By nutrition I don’t mean starving yourself either. Starving yourself while exercising can actually have a negative effect by slowing your metabolism, your body thinks it’s starving and will start eating away at your hard earned muscles, it’s very complicated so that’s for another blog.
Well that’s a wrap for this week. I hope you found this somewhat informational and I really hope you’ll give it a try. Please don’t be shy about asking questions or making comments. Let me know what topics you would like discussed or how I could make this blog and my FaceBook Page Dropping The F Bomb more suited to your needs. If you missed last weeks blog on The Evils Of Sugar you can find it here. Stay healthy #fitfam and see you next week. I’m going to start signing off with a joke what do you think. So here you go the Joke of the week.
Q: What has 132 legs and 8 teeth?
A: The front row of a Garth Brooks concert!! “Ba-dum-DUM”