Posts Tagged ‘Sports’

I cannot not even estimate how many times I’ve heard some form of the phrase “I don’t want to lift weights because I don’t want to bulk up,” from females who are either interested in starting an exercise program, or who have an exercise program but aren’t liking the results they’re seeing.  So is it true?  Are you really going to bulk up when you do resistance training?  Girls this article is for you, and I’d like to take some time today to explain why you shouldn’t worry about “getting too big.”  Tomorrow I will give you some incredibly important reasons to use resistance training in your work outs.

If I could give you a one word reason as to why women will not bulk up like guys do it would be: Testosterone

What is testosterone? 
Testosterone is  hormone that promotes muscle growth.   The brain sends a signal for testosterone to get released from the testes (men) or the ovaries (females).  When this happens, the released testosterone travels through the blood stream and into the surrounding tissues, including the muscles.  When the testosterone reaches the muscles it has an “anabolic” or muscle-building effect.  Without getting too scientific about it, your testosterone levels have a very direct effect on the growth of your muscles.

Resistance Training and Testosterone:
One of the reasons that people associate working out in the gym with muscle growth is that resistance training causes an increase in testosterone levels, which in turn leads to the aforementioned anabolic effect on the body’s muscles.  According to The National Strength and Conditioning Association’s (NSCA) Essentials of Strength Training and Conditioning, men experienced a significant rise in blood-testosterone concentrations following a high-intensity resistance training bout.  NSCA also found that the heavier the resistance, the more testosterone produced.  After 2+ years of resistance training with very heavy weights, men saw a noticeable change in their testosterone levels.

Why women shouldn’t be afraid use resistance training:
The next time you walk into your local health club or rec center, take notice of where all the women are at.  For the most part, you’re going to see a lot of women doing cardio and a lot of women doing some kind of mat exercises like abdominal work or stretching.  There will be some exceptions of course, but you will see only a very small percentage of women in the weight room.  One common reason for this is what I referenced earlier, a fear of getting bulky when their goal is to lose weight and lose inches.  The reason women SHOULD NOT worry about this:  According to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men.  15 to 20 times LESS testosterone is a HUGE difference.  If you are also careful to keep your sets in a normal 8-12 rep range, you will ensure that resistance training does not greatly spike your testosterone levels.

That’s all for tonight.  Check back tomorrow as I will give you some important reasons to start doing resistance training as soon as possible if you want to reach your goals.

Thanks for reading!

Adam Reeder, cPT
Adam@GetFunctionalTraining.com
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For my first blog post, I wanted to write something that is somewhat different than what you will typically see here.  In most of my posts, you will find exercises, or videos, or nutrition advice.  This being the first entry, however, I wanted to address personal training in general as well as give you a feel for my philosophy towards training.

Today’s fitness world is flooded with devices, equipment, fads and tools that all promise to give you not only the best workout you’ve ever had but also the beach body you’ve always dreamt of.  The big problem that I have with this is that all too often, we as trainers get sucked into this type of marketing.  We end up looking for that “perfect toy” that’s going to make all of our clients thin and fit while making us the most well known trainer in town.  The goal as a trainer goes from making the best possible impact on our client’s lives to putting together a bunch of exercises that look cool or extraordinary just because it somehow makes us look “better” as trainers.

Too often we confuse challenging or intense with complicated and confusing.  We try to find things that nobody else has ever seen before, rather than the things that are going to be most helpful to our clients.

Well, I say that needs to end…. today.   Sure you may get a few people interested in training just because of all of your neat, new exercise toys, but the best way to build your own clientele through positive word-of-mouth feedback is VERY simple: help your client achieve positive results.  Whether you single-handedly made up the exercises or you pulled them off of JoeBlow’s YouTube account, your clients, and therefore the people that your clients will refer you to, do not really care where the exercises are coming from; they are interested in getting great workouts and producing great results.

Success as a trainer should not be taken from how many people say “Wow! I’ve never seen that exercise before!” or “Well he’s using the [insert training device/tool], it must be a great workout!”  We as trainers need to judge ourselves based on the improvements being made by our clients. By keeping personal training client-centered, we will be able to not only build our business in the most effective way possible, but more importantly, we will be able to truly have a positive impact on the lives of our clients.

I hope this has given you some insight as to how I approach training.  By no means am I saying that workouts should be easy, or that some more complicated exercises are not effective.  I’m simply saying that we as trainers need to focus our attention on making our clients better.   If that means doing an entire workout of body weight squats, push-ups, and pull-ups, then so be it.

Adam Reeder ACSM cPT
Adam@GetFunctionalTraining.com