Hardcore, high-intensity fitness regimes may have been the domain of men, but not anymore. Over the past two years, women have increasingly been going to the gym to seek out more challenging training programs, from high intensity interval training (HIIT) to boot-camps and small group fitness classes, to up their game.
Fitness trainers say women are now more body-aware, and with the popularity of events such as marathons, as well as the rise of high-intensity workouts such as CrossFit, everyone is looking for more ways to challenge themselves physically.
We are a hard core gym. No doubt about it and that can be intimidating for some women. When we first started the gym in 2014 the percentage (of members) then was 90% male, 10% female. But now over 30% of our members are women and they are by far making big gains in muscle and big losses in body fat.
The truth about women and fitness is that women do not need to train or diet much differently than men. So, why do we always see women in gyms like Planet Fitness running on treadmills and lifting the lightest dumbbells in the gym for endless reps? Simple, misinformation!
Those round shoulders, toned arms, thighs, and glutes are attainable. Whether your goal is to tone up or to loose fat, building muscle is the key to transforming your physique.
Hopefully most of us know by now that the myth of women getting “huge” and “manly” from lifting weights is just a myth. Rather than turning women into big, bulky hulks, muscles create a lean and toned figure. Weight lifting can transform your body from soft to tight and firm and what women wouldn’t want that?
With that being said, building muscle is not always an easy
task and this is especially true for women. You have to
be committed and here are some tips from the trainers at
Iron Core Gym.
1.) Don’t overdo the cardio:
Women often make cardio the focus of their workout routine
and the weights become an afterthought and sometimes are
not in the routine at all. When it should actually be more the
opposite when developing your fitness routine. You can
even consider eliminating cardio completely, but we recommend
limiting it to 2-4 short high intensity interval type (HIIT) workouts
2.) Eat Less CRAP, Eat More FOOD
Another mistake women make whey trying to gain muscle is simply not eating enough good food and eating too much crap. This is a little long but is full of great information, so don’t skip over this!
Eat less CRAP
C - Carbonated drinks
R - Refined sugars
A - Artificial Sweeteners
P - Processed Foods
Eat more FOOD:
F – Fruits and Veggies
O – Organic Lean Protein
O – Omega 3 Fatty Acids
D – Drink More Water
3.) Lift Heavier:
Ladies don’t be afraid to get out of the 12-15 reps zone. Lifting heavy and being
strong is an amazing feeling. Focus on getting stronger on the basic, compound
lifts and trying to keep adding more weight to the bar. Don’t be afraid to lift heavy.
You may be surprised by how strong you really are.
4.) Keep A Workout Journal:
This is a crucial fact which often gets overlooked. Instead of just going to the
gym and doing random exercises or whatever you feel like, it’s best to go in
with a plan. Keep track of your exercises, weights, reps and also the rest time
in between two consecutive sets so that you can try to improve upon your
weaknesses week after week. Plan your workout ahead of time every 4-6 weeks
and make sure that you are constantly improving in the same way.
5.) Train with intensity:
Many women don’t know what it really means to lift with intensity so they don’t
get the results out of the weight training they are expecting. When you are
performing an exercise, you should be extremely focused, don’t just lift the weight
but focus on the muscle being trained. Feel your muscle contract and relax
during each rep.
6.) Take Progress Pictures:
It’s sometime hard work to see how your body is changing when you look at
yourself every day. Taking progress pictures is one of the best ways to see
how your body is changing. Weighing and measuring are also good ways to
keep the track of the results but pics will tell the true story.
7.) Have the RIGHT Mindset:
Results won’t come overnight and there may be times you feel that you are not
making any progress at all. Try not getting discouraged. It can take years to
transform your physique so don’t give up. If you are doing the right things
consistently, then the results will come. Be patient, trust the process and
don’t forget the enjoyment of the journey.