So i hear on a daily basis "i don't wanna get muscly i just want to tone, so i shouldn't use heavy weights"
Tut tut it's not true my tribe.
I am talking about getting in shape and muscle for females.
You might have heard what certain repetitions are for:
So you are a lady and you want to know what to lift to look sexy. |
The Truth About Female Fat Loss
The above rep range is roughly correct however: strength training is predominantly low reps due to the loads lifted, the type of exercises performed and the subsequent stress on the central nervous system.
The 8-12 hypertrophy range is a happy medium of weight and volume allowing recruitment of muscle fibres to encourage growth. These sort of reps, mixing up some lower reps with higher weight can with work give you an athletic look.
Finally the higher rep range for endurance-this is again down to recruiting muscle fibres of another type to improve endurance, thus the weights are lighter to allow for the higher rep range. These sort of reps doesn't promote weight loss as it doesn't promote lean muscle growth or increased metabolism (the amount of calories used at rest).
Unfortunately most females think they must work in this higher range so they only 'tone' up as opposed to build bulky muscles! Men with some times 10x more growth hormones spend their entire life trying to put muscle on it's really really tough in fact for lots of men (impossible). The only women that look huge with big bulky muscles are definitely taking things they shouldn't (steroids,testosterone etc).
The 8-12 hypertrophy range is a happy medium of weight and volume allowing recruitment of muscle fibres to encourage growth. These sort of reps, mixing up some lower reps with higher weight can with work give you an athletic look.
Finally the higher rep range for endurance-this is again down to recruiting muscle fibres of another type to improve endurance, thus the weights are lighter to allow for the higher rep range. These sort of reps doesn't promote weight loss as it doesn't promote lean muscle growth or increased metabolism (the amount of calories used at rest).
Unfortunately most females think they must work in this higher range so they only 'tone' up as opposed to build bulky muscles! Men with some times 10x more growth hormones spend their entire life trying to put muscle on it's really really tough in fact for lots of men (impossible). The only women that look huge with big bulky muscles are definitely taking things they shouldn't (steroids,testosterone etc).
So if your main aim is to look good naked with a flat tummy and a sexy body, you should be doing MOST of your training in the 8-12 reps range (building range or hypertrophy). Not only that you should be working dam hard not just doing 12 reps but doing between 8-12 reps and physically failing between that range.
For example you just manage the 10th rep but the 11th has your face red, eyes bulging and panting hard, and number 12 just can't be lifted.
Mix this up with some interval training, the odd strength or power set and a little bit of plyometric stuff. (this equals conjugated training great for getting a sexy shape.
If you would like some more info on getting a sexy female body phone or email.
i.trainhard@yahoo.co.uk 0193874222
The Truth About Female Fat Loss-newcastle/durham
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