Will strength training make me big?
Strength training is simply the only way to achieve a toned look. I constantly hear women say: “But I don’t want to get big or bulky.” Dear ladies, our bodies naturally don’t have enough testosterone to let us become bulky from muscle mass. And if you do happen to experience more muscle growth than you wanted, use higher reps and lighter weights.
At the moment I’ve built quite thick arms, so I’ve started using lighter weights to maintain the mass I’ve gained. I’ve lowered the weight and raised the rep count. I used to do biceps curls with 11 kg dumbbells; now I use 7 kg dumbbells and 25-rep sets, and I’ve also increased the number of sets. That said, my back is still not wide enough, so on back day I keep using heavier weights. As a Latina, I feel obliged to have a high, round butt, so I use heavier weights for glute training too.
In addition to helping create an ideal physique, strength training helps women reduce the risk of osteoporosis. In fact, exercises performed with weights are the only ones that strengthen bones and stop them from thinning.
Do carbohydrates make me fat?
Not true. To get rid of fat, we need carbohydrates too. Without the energy from carbohydrates, we wouldn’t be able to burn the calories needed to get rid of fat. It all depends on nutrient timing.
For the most part, you should consume complex carbohydrates, found in foods such as oat flakes, whole-grain bread and brown rice. Try to eat most of your carbohydrates in the first half of the day and cut back as the day moves into evening. You may consume a small amount of simple carbohydrates together with fast-absorbing protein right after training.
Fast-digesting carbohydrates help your body absorb protein. This is necessary because after training your body is depleted of glycogen. If you consume only protein after training, your liver converts part of that protein into glycogen, and your muscles are left without a large share of the protein.
Personally, I like to have a slice of raisin bread with my protein drink, which gives me 14 grams of fast-digesting carbohydrates and satisfies my sweet tooth.
Am I not allowed to eat after a certain time of day?
Wrong! Your body needs protein before bed. Think about it: while you sleep, your body goes without food for about eight hours. During that time your body can slip into a catabolic state. In other words, your body starts eating its own muscle tissue when it switches to starvation mode.
That’s why it’s important to consume slow-digesting protein before going to bed. Chicken breast or lean fish is ideal. If you prefer a shake, go for casein, a slow-digesting protein powder.
Which exercises should I do to get rid of problem areas?
Unfortunately, there’s no such thing. It’s simply that your body has more fat in certain places. When you lose body fat, you lose it evenly from your whole body, and because some areas hold more fat, the fat disappears from those areas last.
For example, I have fat on the backs of my thighs until I reach competition shape. So it doesn’t matter how many sit-ups you do, you won’t get rid of love handles. To get rid of fat, aerobic training and diet have to work together. The results of strength training become useful once you’ve already gotten rid of the fat.
Keep in mind that after you lose fat, your skin may become loose, because it has stretched over the fat. When fat is replaced with muscle mass, the skin becomes firm again and gives you a curvier look. Simply losing fat won’t give you a curvy, toned look.
Strength training is also important because the more muscle mass you have, the more calories your body burns to maintain that muscle tissue. The key lies in the perfect synergy of aerobic training, strength training and nutrition. If you leave one of them out, the result won’t be what you’re after either.
What should I eat for breakfast, lunch and dinner?
You shouldn’t eat breakfast, lunch and dinner! In fact, you should eat six times a day. The only reason we typically eat breakfast, lunch and dinner is the Industrial Revolution. If we had eaten six times a day, we would never have managed to get our work done on time. Unfortunately, our bodies suffer because of this.
Humans were originally hunter-gatherers and ate throughout the day. It’s important to eat every three hours so that your body doesn’t start thinking it won’t be getting food any time soon, and doesn’t switch into starvation mode.
The human body is clever and programmed to stockpile anything if it realizes hunger is possible.
Imagine your body is like a car with a small fuel tank. You can only fill it with a certain amount. If you try to put in more than intended, fuel starts to spill out. Because the tank is small, you have to fill it more often.
If you consume more calories in one meal than you need, the excess calories are stored as fat. So if you teach your body that it doesn’t have to starve but can burn calories in peace, you should eat smaller meals every three hours. This also speeds up your metabolism.
Conclusion:
Women sometimes find it hard to understand that strength training is important for achieving an ideal physique. Now you know that you won’t get too big, because we simply aren’t physically capable of it, so don’t be afraid of weights. In addition to making you look good, strength training increases bone density and noticeably reduces the risk of osteoporosis.
Now you know that you can allow carbohydrates on your menu, since they are necessary for getting rid of fat and for protein synthesis.
You don’t have to stop eating after a certain time of day. Grab a protein-rich snack before bed to keep your muscles supported.
Once again, some women find it hard to understand that less food doesn’t lead to less fat. Don’t go hungry any more; eat every three hours to keep burning fuel.
Remember, spot fat burning doesn’t exist. Just keep sanding the fat away from your whole body and you’ll achieve a true masterpiece. Bring in all three components – aerobic training, strength training and diet.
It’s a real test, but don’t give up! Take care of what you’ve sown, and the harvest will be that much richer.
Author: Casandra Madero” Siim Kelner (translation)
Come work out! ArtGym
