Women and Resistance Training: Debunking the Myths and Excuses!

Greetings!!!  I will start this off with a lighter tone, only because it's going to get pretty darn heavy.  It might (will) piss a few of you off.  But hey you all know me by now.  I give it to you straight up with no chaser.  Honestly I don't think that at this point in the United States of America that I or anyone needs to tip toe around the fact that as a country, we are losing.  Morally, Economically and more importantly Physically.  Well that didn't come off quite as light as I had intended but oh well, lol.

America is officially the fattest country on EARTH!  The sad thing about it is that at some point in the last 20 years we have actually given up and embraced it.  We now say things like "oh they should make these seats bigger" when we are making reference to movie theater or airplane seats.  We "up-size" and "go large" on just about every meal when available   Now we have come to a crossroads where we have actually passed on this behavior to our children.  A good solid majority of us ran the streets until the street lights came on and were FORCED to get into the house.  Now we inadvertently encourage our children to stay inside by constantly purchasing the newest Wii, Xbox or Play Station.  We need to put a collective stop to this immediately!

With that being said..........I still love each and every one of you *smile*!

So, this is about the women and what I hear as myths and basic excuses as to WHY they don't work out.  I have pretty much heard it all and what it basically boils down to is what you are willing to accept of yourself. I see obesity not as a disease but as a choice and a selfish one at that.  Any time you or your condition has a negative effect on those around you, and you don't care.......... that's selfish.  It doesn't happen over night, it is a conscious decision to continue to over eat and grow bigger and bigger and bigger until you are forced (usually due to health concerns) to lose the weight or die.

Ahhhhh women, you are a strange species indeed, lol.  Women are hands down the unsung heroes of America.  They are the most resilient, tolerant and strong individuals on EARTH.  But one thing that women love to do is lie to themselves.  Let me explain...........when a man gains weight and starts to put on a significant amount of body fat we KNOW we are getting fat.  We as males don't have any delusions that we are just "thick" or "big boned".  We know we are just plain ol' fat.  Women on the other hand love the play the "I'm just thick" card.  You even go so far as to post BS in support of your "thickness" cause. (see below).

I like curvy women just as much as the next guy, but I have YET to see one true curvy girl submit this post!

Ok ladies, here are a few guidelines to figure out if you are really thick or just fat:

If you are Apple Shaped your are considered fat.  If you are Pear Shaped, you can call yourself thick.

Here is a real world representation:

Now that we have established that *whew*..........(Man am I going to get some nasty comments off of this one, lol)

Ok, now that I have mowed you down and brow beat you all to death here it is:

Myth #1:  Lifting weights will just make me bulky.

That is the farthest thing from the truth!  If I had a dime for every time I had a woman tell me either "lifting weights will just bulk me up and I don't want to look like a man" or "I tried lifting weights before and I was getting too big".  I call Bullshit!  First and foremost lifting weights will not make you look like a man.  Not even remotely.  If you look like a man then you can blame that on your genetics however I will tell you that it wasn't the weights that gave you a square jaw, lol.  

As for the lift weights and get big comment, balderdash............ So you mean to tell me that men, for YEARS have lifted weights in the pursuit of bigger muscles and make slight gains year to year however you picked up a few weights for a month or two and grew like a weed.  To the point that you got too big?!?!?!

Never happened, yep I said it, THAT NEVER HAPPENED!  You didn't all of a sudden start lifting and get big on ACCIDENT when most people cant gain a significant amount of muscle on PURPOSE.

The naked truth is this; lifting weights and using resistance training will allow you to not only burn fat at a more rapid rate because lean mass cost calories (I'll get into that later).  Also, using weights and different resistance training will increase bone density, flexibility, strengthen tendons and ligaments for stress and allow you to sculpt your body into the shape that you desire.  Here are a few more benefits:

Reduction in the onset and symptoms of:

Arthritis 

Diabetes

Osteoporosis

Obesity 

Back Pain 

Depression 

  

Myth #2:  All I need to do is cardio.

In theory, if you want to lose weight it would seem that this would be all you had to do.........in theory.  however I will tell you that abs are first and foremost made in the kitchen.  So your diet and dietary needs are paramount when you want to lose body fat.  Now if all you do is go to the gym and do cardio, I want you to understand that your body will burn muscle at the same rate as it burns body fat if it is not supported by a sound diet and some sort of resistance training.  Think about this.........if you have ever been hospitalized or bed ridden you see how soon your muscles will go into atrophy.  Why?  because muscle tissue isn't a necessary component for survival it is a necessary component for overall health.  Your body would rather cannibalize your muscle tissue and store body fat for energy if needed later.  Weird isn't it?  No matter how weird it sounds its true.  Proper diet in conjunction with resistance training will burn more fat than cardio alone.  Ask any one that trains on a regular basis with weights and they will tell you the same.  Now I will say that you can add cardio as a component because it aids in overall heart, circulatory and respiratory health but cardio alone is not and will not be the end all be all for achieving your goals.


Myth #3:  Every time I go to the gym, guys keep staring at me.

First off, I want you to take a step back and GET OVER YOURSELF!  You might not know this, however if you are looking like smashed potatoes and put on a pair of tights to go to the gym, you will get stared at.  Not because you are that much of an attraction but because you look like smashed apples in a ziplock bag.  Or you go the opposite route and wear something all too inappropriate.  Gym regulars are VERY territorial people.  We like the same machines, in the same order, on the same days of the week.  I have acknowledged people in the gym literally for months and didn't even know their name until like month 6 or so.  People that are serious are not concerned in the least bit about what you are doing as long as you are not in their way.

I'll let you in on a secret........We HATE January.  New Years and those damn resolutions!!!  Everyone is in the gym trying it out and getting in the way with no intention of continuing past Feb-March time frame.  We know it, we endure it, we get over it.  Now if you make it past the March hump, you too will be acknowledged among the regulars.  We will embrace you and it starts with a nod of approval after a good hard set.  After that, you're in the inner circle and the staring will stop.


(update) Myth #4:  Being small makes me look unhealthy.

From Thick and Thirsty

In all my days, I have NEVER understood this.  Why on Earth would you think that working out, doing cardio and losing body fat would make you look "unhealthy"?  If I hear one more person say that they liked the BIG Jennifer Hudson one more time, I think I will throw up.  Obviously she wasn't happy with the way she looked and she was no longer in denial about being "thick vs fat".  So she decided to do something about it.  I mean are you really that stuck in your ways to think that being large and on your way to clinical obesity is actually healthier than being fit and trim?  Someone please tell me how they came to this conclusion.  Over the course of the last 20 years we have seen a steady increase in type 2 diabetes from 33% in 1992 to 54% in 2012 and in some cites it is as high as 75%.

To Fit and Fabulous 

There is nothing that I have seen that will even begin to support that when you lose weight you start to look "unhealthy".  Stop telling yourself that, and for the love of God stop telling women that choose a healthy lifestyle that they are looking "sick and unhealthy".  If that is your hang up then keep it to your self!







Excuse #1:  I don't want to mess up my hair.

Ahhhhh yes your hair.  Because type 2 diabetes and obesity are much more attractive then sweaty hair.  Every time I hear this I stop and laugh.  With all of the "hair technology" wigs, weave etc.  You mean to tell me that you are going to let your hairdo stop you from getting into shape?  Women, please listen to me when I tell you that your hair IS THE WORST EXCUSE you can have for not working out.  I would just rather you say you are lazy and just don't want to go.  Don't tell me "I would go but...I just got my hair done".

Listen, I get it.  Getting your hair done is expensive.  However if that is the only thing holding you back from losing that unsightly fat around your midsection then you probably need to take a hard look at your priorities.  Like a REALLY hard look.  Because this is not cute:

Not even remotely..........but hey, I bet her hair is laid down!!!!

Excuse #2:  I would workout but I have kids.

About 10 years ago the strangest thing happened.  Gyms around the country started to add playrooms and day centers for children to play while their parents worked out.  However you would probably know that if you weren't too busy using your children as the excuse.  The great thing about children is that 

a.  They don't pay bills, ergo they don't make decisions.

b.  They are usually pretty much game for anything.  

You don't always have to darken the door at your local Golds Gym.  Now days your local YMCA's have some of the nicest gyms in town.  They even have a family rate for joining.  If you are in a budget crunch, you have P90X, Insanity, Push-ups, Sit-ups and the last time I went to walk the dog the sidewalk was still free of charge.  Take your children and set the example instead of letting them drone around the game systems all day.  You would be surprised at how quick they adapt to it and attempt to push you to your limits.  

Excuse #3:  I don't know how to work out.

That is where WE come in.  If you are uncertain on how to start or what you should or shouldn't do start here and check out my blog on Novice Tips Part 1.  This will give you a broad stroke idea on how to get started and what you need to do when looking to start a successful workout plan.  

If you need more information you can feel free to hit me up at BigNerdNutrition@gmail.com or check out my Facebook page Big Nerd Nutrition.  Now later in the coming months I will profile a few trainers from around the country that I KNOW and personally vouch for.

One is Johnathon Inman in San Antonio, Texas.  He is the owner of Next Level Training.  This guy is HIGH ENERGY and super creative and motivated.  Make sure if you want a great smoke session to look him up!

Another is Lonnie Bush in Raytown, Missouri (Kansas City Area).  She is the owner of Lonnie Bush Fitness.

Not only is she a super trainer, she is also a cancer survivor.  One of the most inspirational women you will meet that will whip you into shape in no time.

So there you have it.  All laid out.  Now you can't say that you didn't know or don't know where to start.  Stop making excuses, wearing clothes that fit 50lbs ago and get it in to gear.  Find the time and make the time.  

Until my next rant........

Yours in Health and Fitness, 

Aaron "K-Nine" Washington, CFT

ISSA Certified Fitness Trainer 

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