Light weight VS Heavy weight

"Can we work on toning my arms, abs, ass, inner thighs, and love handles?” This has to be THE most frequently asked question that I receive from the ladies. The same ladies you see in your gym doing 200 biceps curls with 5 lb dumbbells, performing triceps rope pull-downs like it was their second job, texting while using the seated adductor machine, and that one chick you always see in the stretching area doing every sit up, crunch, twist, and leg raise in the book!

You must be thinking "Isn't that how you get toned? Light weight, high rep, isolation exercises." Hmm... Nope! Now, lets erase that from our memories and pretend we never heard that- Deal? In order to get that "toned" look you are looking for you need to A) Do exercises that involve the use of multiple muscle groups, and B) Use a heavier, more challenging weight and do less reps. Yep, that’s right! I said heavy weight and low reps.

"For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly. In a 2002 study, for example, scientists looked at what happened when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise." (http://www.ncbi.nlm.nih.gov/pubmed/11932584)

Women have this misconception that if they lift heavy weights they will "bulk up" or develop a masculine figure. This is no where near the truth! Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men. Unless of course, you are planning to inject yourself with anabolic steroids.

You mean to tell me that you don't want to look like my girl Dianne in this photo? Good, I don't want you to either. And, I'm pretty sure anyone you are dating or want to be dating would agree with me. As mentioned above, female body builders are not naturally built this way. This body type develops over time with use of anabolic steroids, and a strict, high protein diet.

What does lifting heavy weights really do for you? Some of the benefits (without getting scientific on you) are increased overall strength, increased muscle mass, decreased body fat, increased metabolism, increased bone density, improved joint function, and it lowers your risk of getting injured.

"Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle. "

Not to say light weights are bad for you. There is simply a certain time to use them, which is when you are learning how to perform heavy lifts safely. My clients know that I am big on correcting their form and I have no problem taking weight off the bar if they can't maintain it. You should too! Some of the key lifts that you should practice with some coaching from a trained professional (like myself) are back squats, front squats, dead lifts, hang cleans, power cleans, push presses, clean and jerks, over head squats, and snatches- just to name a few. These are all functional movements meaning that these exercises are similar to the movements that we use in our every day life. (Example: standing from a seated position is essentially the same movement as doing a squat)

Hopefully this post opens up your eyes a bit and helps you work towards that "toned" body you've always wanted. If you have any questions or concerns on how heavy you should be lifting, how frequently, or even how to do some of the exercises I have listed above, feel free to contact me and I will be more then happy to guide you in the right direction to achieving whatever body type you desire.

Here are a couple exercises for you to practice on your own. Work on your technique with lighter weight and then progress to heavier weight as you get more comfortable with maintaining your form. PRACTICE! PRACTICE! PRACTICE!

The Dead Lift: http://www.youtube.com/watch?v=Syt7A23YnpA

The Air Squat: http://www.youtube.com/watch?v=kawBY5p29fQ

Pay attention to every word this man says and incorporate these exercises into your workouts a couple days a week. These are a couple of the best functional exercises you can possibly do. Enjoy!