“I don’t want to get bulky like those bodybuilder and CrossFit chicks!”
This is the apex reason I hear from women about why they do not want to strength train. It is a myth, I tell you!
Jacked and Tan
True, there are some (but few) women who are predisposed to putting on muscle simply because of their genetic blueprint that has been influenced by their movement personality; therefore, I am not here to tell you it is impossible, but rather that is incredibly unlikely that you will fall into the mesomorph somatotype: the individual who can easily put on muscle due to his or her hormone and muscle fiber type profile.
Women within this body type have higher levels of testosterone and thus carry larger amounts of estrogen. Together, this a powerful catalyst in the muscle building formula. However, since most women carry upwards of 15 times less testosterone than men, it is super unlikely they are going to get jacked and tan!
Cardio Is Not King
The scale-obsessed female society is the antithesis to weight training, yet this could not be further from truth when aesthetics is being measured. Cardio has been deemed the all mighty weight-loss king but, in reality, weight training is the torch that fires through fat because of the metabolic and hormonal encouragement it has on the female physiology. This effect is inspired by the baseline of calories your body is capable of burning each day because of the energy expensive tissue you build called muscle. Sure, you may not see that scale move south as quickly as you like, but rest assured those favorite jeans will become looser because you are getting smaller!
Cardio teaches the body to become efficient at burning fat but, when coupled with an energy-restricting diet (and the two usually go hand in hand), it will throw a bomb loaded with metabolic damage that is the nightmare of overtraining.
A well-architected weight training program twirled with intermittent bouts of specialized cardio is the brilliant blueprint behind that fit’tasticly lean physique women go all-out for.
Try It for Yourself
The following is a sample weight training sesh that incorporates compound and isolation movements wrapped up with specialized cardio that pack a synergistic punch in shedding fat and exposing a strong and lean physique:
1. AMRAP with as much intensity as possible to be completed within 30 minutes. Each exercise has a corresponding rep scheme that is associated with the weight chosen. Also, all must be performed with solid form, so rest during the sets when needed. Safety first!
|KB or DB Overhead Press
|Floor KB Press with Glute Bridge
2. 8 rounds of HIIT
Max intensity: 30 seconds
Lowest intensity: 60 seconds
3. 18 minutes of steady-state cardio. Using a rate of perceived exertion scale, you should be at a 5.
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