The Coach Answers 3 Frequently Asked Training Questions
Q: I’m a 30 year old female and I want to lose a little weight and get stronger but I don’t want to look like the Incredible Hulk – I want to look athletic but still lean and feminine. How do I get stronger and achieve that look without bulking up my muscles too much?
A: This is a very common question and there are a lot of myths and misconceptions out there regarding strength training for women. Let me just say that it is incredibly difficult for a female to bulk up to the point that they will look like they belong on the cover of Muscle & Fiction Hers. In order to get that big and bulky a lot of things have to be done specifically for that goal (caloric intake, specific programming and by usually employing some other means – many times illegal). So don’t worry – lifting weights in order to build quality muscle will not only help you lose weight (muscle burns more calories when on your body than does fat), but it will give you that lean, athletic appearance. You have to progressively overload your muscles over time in order to achieve greater strength and as a result, a higher metabolism. Also remember, lifting weights should not be easy – when trying to improve your fitness, comfort is not what you should strive to feel. You should feel pressure and discomfort in your muscles – not pain – in order to gain the benefits of strength training. And those are benefits that line right up with your goals.
Q: I hear a lot about how good the deadlift is for you, but I’ve also heard that it can be dangerous for your back. Is the deadlift something I should be doing or is it not worth it?
A: I can say that the classic deadlift is one of the best exercises you can possibly do – but it must be done correctly or it can be dangerous. But then again, what exercise ISN’T dangerous when not done correctly? There are several keys to a quality deadlift. First, keep a flat back – no rounding of the back – ever. This is the number one reason why people get hurt doing this movement. Keep that back flat throughout the entire range of motion and you’re well on your way to a safe and effective deadlift. A couple of other key coaching points that I always employ with my clients during the movement: keep your chest up and your butt down. This will help force that good straight back form that we just talked about. Also think about pressing down firmly with your heels into the ground as you lift upward. Focusing more on the heels will recruit more of the posterior leg muscles – hamstrings & glutes – into the movement, giving you as much power as possible to create the upward lift.
Q: I workout 5-6 times a week, including 3 days of resistance training and 5 days of dedicated cardio. My goal is fat loss (I’m looking to lose about 25lbs) and I’m wondering how much water I should be drinking per day?
A: The rule of thumb, especially for active individuals, is about half of your body weight in fluid ounces of water. Hypothetically speaking, if you weigh 150lbs, you should consume about 75oz of water per day. Our bodies run on billions of chemical reactions every second and they’re all based on hydration. The more hydrated you are, the more efficiently your body will function and move. The more efficiently you move your muscles, the more you’ll get out of those workouts which will help you achieve your goals faster. Hydrate, hydrate, hydrate!
About this LFF Blogger — Brian LaFrazia is an IFPA Certified Personal Trainer, TRX Coach and RPM Instructor at the Tampa Palms LFF. His RPM class runs Mondays and Wednesday nights at 6:30pm and he can be reached for any questions at blafrazia@lff.com.
Topics: Training Tips | 2 Comments »
April 21st, 2011 at 3:02 pm
I’ve actually heard that question asked so many times by women. My wife lifted weights with me MWF for years and she never bulked up or looked manly or weird. She actually looks really good because she is toned.
April 21st, 2011 at 6:10 pm
Jeff, that is exactly right. What this really comes down to is nutrition. If the calorie intake isn’t under control, it will sabotage everything. However, if the caloric intake is where it should be, strength training will not only “tone” the muscles to their natural tonal shape and quality, but it will keep the metabolism higher so it will be easier to lose excess fat or maintain a good weight.