Train Like a Man, look like a Princess.

Written by Bear on March 20th 2014


Most of my clients are women. It’s not that surprising. Guys generally know what they need to do in the gym. Their goal is to be huge, swole, ripped, jacked, staunch…

You get the idea.

They come in- they lift things up, they put them down. Chug their protein shake, and off they go.

The ladies however are looking to be fit, trim, and toned. So it can be a little confusing as to what they should be doing.

The funny thing is though, the majority of my clients- men and women alike, I train the same.

The biggest issue women have with weight training is that they don’t want to get big and bulky. But the truth is that proper weight training will result in lean and toned muscles, dude or dudette alike. So the reality is that women should be lifting weights just like men.

Here’s why:

Guys are more hormonal-We have a lot more testosterone, which is the hormone responsible for the large increases of muscle when we lift weights. Women’s test levels are only a fraction of a man’s, so the chances of looking like Arnie are quite slim.

Sorry girls.

It’s all about the pump-
Guys generally train to get a lot bigger, which usually means a lot more sets, and a lot more reps. Their programs and workouts involve a lot more volume. Think of a cyclist- they are usually quite slim, yet have pretty big legs. The more you train a particular body part the more likely it is to grow.

More muscle means less fat-
It’s true that training with weights will build some muscle. But this is a good thing. More muscle means that you will be burning more calories even when you’re resting just to maintain it. So when your goal is to lose fat and look fit and toned, this is a good thing.

More muscle means a better metabolism. It’s win win!

Here are my top three tips for the ladies looking for that sexy, toned look

Train heavy-
Work in the 8-12 rep range. The key is to focus on strength, not the pump. Keep the number of sets down, and the weight you’re using up. (With good form of course)

Use big compound movements-
Squats, deadlifts, presses and rows. These exercises hit all of the muscles in the body, not to mention they strengthen and shape the core.

Short, sharp cardio-
Remember our goal is lean muscle. High intensity interval training is a great way to strengthen and shape the legs and but while burning off unwanted body fat at the same time.

Here’s a sample workout I’ve been using with my clients, with great results.

Lower Body- Workout B
Straight Leg Deadlifts- 3 x 8-10 reps
Leg Press- 3 x 8-10 reps
Dumbell Reverse Lunges- 3 x 8 reps (each leg)
Leg Extensions- 3 x 10 reps
Seated Calf Raises- 3 x 10-12 reps
Lying Leg Raises- 3 x 15-20 reps
Swiss Ball Crunch- 3 x 15-20 reps

Give it a try and let me know what you think.

If you’d like to see the rest of the Program, leave me a comment below.

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Written by Bear on March 27th 2014

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