Women are often conflicted with what they read in Oxygen Magazine or some insane fitness competitor’s blog, what their boyfriend or husband (who most of time, have no right or qualification to give their opinion) says, and society’s idea of what a woman should look like.
In their quest to get in shape and feel more confident they end up more confused and distraught on how to possibly go about doing it properly in the first place. What in turn you see happen is what many people call “skinny fat” where they look thin and appealing in clothes but in reality, have a higher body fat percentage because of muscle loss.
If you want to achieve that curvy figure that not only builds an eye turning look but also makes you a strong confident woman, then you have to achieve this through intelligent weight lifting.
I find more and more women are starting to understand what works but I still see a lot of practices that make me cringe and shout “Put down those pink 5lb dumbbells and get your ass over to the barbell, for the love of God”
So without further ado let’s take a look at some of these mistakes.
Doing every workout on the BOSU ball
The BOSU ball has its place when it comes to some direct ab work or rehab work (rolls eyes) but there is a point when it becomes a little carried away. Coaches and trainers and attention seekers use the BOSU ball as a way to show off and say "Hey, look what my client can do, buy training from me" instead of using the most optimal methods to reach their goals. (It’s not balancing on a ball, that’s for sure)
You will see people do a whole host of exercises on it like squats, Romanian deadlifts, curls, overhead pressing and lunges.
Lifting weights on an unstable surface is not an optimal way of getting the body you want. In fact it can hold you back from becoming stronger force you to use lighter weights and make you fatigue faster. If you fatigue faster you will not be able to perform enough reps to elicit muscle growth let alone build any strength.
Comparing Your Body to Others
How many times have you picked yourself apart for not having what someone else does body-wise, or worse, thinking back on how you looked in the mirror 5, 10 even 15 years ago?
Instead, find ways to boost your confidence and accept your body for what it is. Of course you want to look and feel your best, but the only way you can get there is if you stop beating yourself up, and be grateful for what you already have.
The body you own now is the body you need to get the body you want. Treat it well, and it will reflect how you feel about it.
High Reps and Light Weights
Women (many men as well) still believe that in order to get lean you need to lift lighter weights for high reps. I hear this a lot “I’m worried that if I lift heavy weights, I will get bulky” Right!!!!!
First of all, whenever I see one of my female clients setting PR’s I see a real sense of achievement and excitement in their eyes. This will not only make you stronger physically but also in other aspects of your life.
This goes in line with the fact that they have accomplished something they thought was impossible before. Once you start achieving these goals, it makes everything else seem easier to achieve.
Secondly, there seems to be a direct correlation between women who take their strength and conditioning training seriously and body composition. Instead of focusing on the weight going down on the scale and transferring that over to increasing numbers in the gym (don’t forget taking care of proper nutrition) you generally see women achieving the ideal body they want and what many women spend so many hours on the treadmill trying to achieve.
Ignoring Long-Term Goals
Now to the hardest thing for both men and women to do: take a big-picture approach to health and fitness. Everyone wants that quick fix that get results now, but fails to help people keep that weight off for good.
Beyond your weight loss goals, or trying to fit a certain size of skinny jeans, getting fit and eating healthy is a marathon not a sprint!!
This goal isn’t about other people, it’s about you, your health, your happiness, and your ability to accomplish the goals you have in life. How many people have you seen say they can’t do this or that? You can be the difference if you look at your health and fitness from within and focus on your long term goals.
Have something you’d like to add? Share your thoughts in the comments below…