Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Date Sent: November 24th, 2005
From: Marc David
http://www.beginning-bodybuilding.com
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BEGINNING BODYBUILDING e-NEWSLETTER
What Every Beginning Should Know But Probably Doesn't
November 24th, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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BEGINNING BODYBUILDING Q & A
WITH MARC DAVID
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A PERSONAL NOTE FROM MARC DAVID
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Just this week I was again reminded by a female friend that the
myth that women need to train differently then men is alive and
well.
You see, she feels that lifting weights could make her big and
bulky. She obviously doesn't want that so she's fine to use
light weights and do high reps. The problem is, she's not
entirely happy with her overall appearance. She wants muscle
tone (build muscle) but is afraid she'll appear bulky like a man.
I'm always amaze'd that while so many men find the process of
building muscle to be difficult, there's an equal number of
women that feel if they lift heavy, they are suddenly going to
just build slabs of muscle overnight.
Frankly,... this myth has to die!
But I have an even better idea, I'll just go back to the usual
question and answer format because there is an excellent
question below that addresses this exact issue. Read on to find
out if men and women need different training programs.
For my American readers, I wish you a very happy
Thanksgiving holiday! I am headed to the kitchen to try my
skills at cooking a turkey and to be with my family, so I will
catch up with you next Thursday. :-)
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QUESTION:
Dear Marc,
My girlfriend wants to lose weigh't and tone up but not be
bulky. Should I give her the same tips you have given me or
should women in general have a different type of routine?
She is also concerned about doing shoulder and upper body
training because she already has broad shoulders and does not
want to make them seem even bigge'r. Would you know anything
about women's training? Any tips for her?
Thanks
Mark
ANSWER:
Mark,
There’s a big myth that women have to train different then men.
They don’t. They can lift weights, do the same exercise, build
a little muscle, become stronger and still be 100% female.
Building muscle isn't all that easy right? You don’t just do
some weights and have a 21" inch arms the next month.
My point is…
She can do the same things you do. And even lift heavy if she
desires to grow muscle rather then maintain.
A little muscle tone is not a bad thing right? And the only way
to grow muscle is to stimulate it. I'm not suggesting your
girlfriend bench 315 lbs tomorrow but there’s no need to grab
the pink weights and do 100 reps either while she sits there
looking unchallenged and bored.
If she's worried about her shoulders taking over and making her
out of proportion, then just hit them lightly and focus on the
rest of the body. Just maintain them. Do not push or challenge
them and they will just stay the same while the rest of her body
grows, adapts and changes to fit her desired look.
I see women all the time at the gym with the tiniest weigh't.
Because they don’t want to get big and bulky like a man. But
they also look bored and just doing it because somebody told
them lifting weights was something they should do.
Unless your girlfriend has as much testosterone as you, it’s not
going to happen.
A key to muscle growth is testosterone. Females do not have
high levels of it, therefore, even if she worked out like you,
with heavy weights, she is not going to suddenly become manly,
bulky and bulging with muscles.
Granted, there are some females who do have high levels but it’s
pretty rare. Don't worry...
Despite what you may have heard... there's really no such thing
as toning. I'm sure to get flack for that statement but let me
explain. There's three things you can do to a muscle.
-Build it
-Maintain it
-Lose it
Toning is really for most people, the process of building muscle
so there's something to show... and once they are happy with the
appearance, they maintain it. For all these reasons...
It's important to understand that when you pick up a weigh't,
the main goal is to work the muscle. If it's not at all
challenging, then why bother? Resistance training has a
purpose. To keep your muscles healthy, your bones strong and
your mobility. The older you get, the more muscle you want as
it will keep you living healthier. And the older you get the
more muscle you tend to los'e. Another reason to build muscle
thru your life and not let it wither away because of atrophy.
But I'm getting way ahead of myself! Your girlfriend as well as
my friend in the introduction story is worried about getting
bulky.
There's a simple solution to that. Have her build muscle until
she's satisfied with her appearance. Once she reaches that
level, she can back off and just maintain. At that point,
there's no need to stimulate new muscle growth but you can use
resistance training to maintain an appearance.
This is where 'toning' comes in. Toning to me at least, means
maintaining the muscle's natural tone thru resistance. Keeping
it in the shape it is currently.
Also keep in mind that a muscle will appear more tone when body
fat is removed from the area.
So that's why cardio is an important aspect as well if she is
looking to lean up. But as I've said before, there can be such
a thing as too much cardio. So no need for marathon sessions
please.
Bottom line…
In general women do not need any different routines then a man.
It's the myth that has been around forever that men lift
weights, women do cardio. It’s simply wrong.
If she would or you'd like to learn more about training and
eating for bulking or cutting for men or women who are serious
about bodybuilding or simply want to get fit and not spend
zillions of hours in the gym, you can get more information in
my ebook, the Beginner's guide To Bodybuilding & Fitness
grab your copy today at: http://www.beginning-bodybuilding.com
Yours for greater fitness success,
Marc David
Author of the Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
P.S. If you liked this issue, then feel fre'e to pass it along
to a friend who can sign up and get their own copy.
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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NEED SOME ANSWERS N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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ESPECIALLY FOR WEBMASTERS AND E-ZINE PUBLISHERS
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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< Message edited by Marc David -- 12/16/2005 8:01:25 AM >
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