Women and Weights

When women exclaim that weight training will make them bulky and manly, I facepalm so hard. It's not only an infuriating thing to hear but it's also in some ways, insulting. People spend hours in the gym a week, busting their ass for months and years on end to achieve muscles and people have the audacity to say that they're afraid they'll achieve that almost by accident by merely touching some weights. Unfortunately, this is one of the biggest myths in fitness and it's clingier than your overprotective mother. 

There is such a huge hesitation on women's part to try out weights so I hope I can clear up some of the myths surrounding them and maybe persuade some of you to try them out!

Firstly, women are getting heavier and heavier, but also simultaneously weaker. Women strive to be skinny, not strong. So to get the thin body they desire, women usually opt to spend hours on cardio machines burning calories to get rid of fat. Too much attention is placed on dieting and cardio, and not enough on weight training. Don't get me wrong, cardio is great for us obviously but it is usually the sole thing women do in the gym and therein lies the problem. Regardless of whether or not a woman manages to lose a lot of fat by just using cardio machines, which is a miracle within itself, the worrying result of the exclusive use of cardio machines is weak women with no muscle strength. 

Secondly, what most women don't seem to understand is that to get the body they desire strength training will get them there. The representation of women in the media is a whole other kettle of fish but the fact is strong, toned women are rarely shown on the front of magazines, instead there are weedy, thin women who barely have the muscle strength to lift a cigarette plastered everywhere. Women don't seem to understand how unrealistic it is to achieve this level of skinniness, let alone maintain it. So the primary objective for many women is to eat less and burn fat, resulting in little to no muscles. It's this lack of muscle that is detrimental to a women's health. Women simply aren't aware of the relationship between strength training and fat loss. From my observations there seems to be three categories that women fall into regarding weight training: 

1. They don't know anything about weights and the benefits they can gain from their use. 
2. They know a little about weights but have no idea how to use them properly.
3. They know about weights but are too afraid to use them in case they get bulky and look maculine (ugh...)

The images women conjure up in their heads when they think of weights is that of women bodybuilders. Achieving such a high level of muscularity requires a huge commitment; hours in a gym everyday, huge supplement intake and sometimes the use of synthetic testosterone. The fact of the matter is that it is nearly impossible for an average women to get bulky from using weights. We simply lack the sufficient amount of testosterone that is needed to create the large and bulky muscles that men can grow. Testosterone is one of the main factors in the development of muscles and women only have a low level of this hormone, meaning our muscles develop differently and recreational weight training will not lead to us looking like She-Hulk. 

The Benefits of Weight Training

Weight training will tone the whole body resulting in a lean, strong body that burns fat, increases metabolism, helps posture, flexibility and balance, all while maintaining and improving bone and strength development. When you stop cardio, you stop burning calories. When you weight train you are increasing the amount of lean muscle on your body. Lean muscle not only makes you look toned, it also maximizes the amount of calories your body burns and increases your metabolism which results in fat loss because lean muscle is an active tissue that requires your body to continue burning calories long after you've hit the weights. Not only will you look better but you will feel better, weight training reduces your risk of injury and decreases your chances of getting osteoporosis, arthritis, heart disease, and diabetes by increasing joint flexibility and stability. In order to achieve a complete and comprehensive workout weight training is a must, the benefits really are exponential! For me, the biggest benefit I gain from weight training is confidence and an overall feeling of health and well-being. I understand that undertaking a weight training routine may seem like a daunting challenge to undertake if you've never done it before so what I recommend is doing your research, figuring out what type of training you enjoy and most importantly making sure you use the weights properly. Weight lifting will transform your body, your health and your life. 

What you think you'll look like if you weight train

What you'll actually look like if you weight train

  

Running on Icy Roads

Upside: Getting to break all the icy puddles with a nice satisfying crack.

Downside: I nearly died a whole lot of times.

Today's fun run fact : Only got chased by one dog.

Drop it low girl!

I was reading a fascinating article the other day about how everything we know about fitness is a lie. This is something I've always been aware of, the general misconceptions around fitness that is, but I never really knew the true extent of it nor had I seen it written with such clarity and expertise. It's a very eye opening article, this is the link, give it a read and I guarantee you will feel somewhat differently about gyms and fitness in general.

What hit me the most about the article was just how important squats are. I've never enjoyed squats, I have very strong legs but I have never used squats to get them there. The article highlights how the barbell squat it is a pivotal element in any fitness routine; the foundation you should base your entire routine upon. So, with this on board I decided to learn how to do a barbell squat today. It was not half as bad as I thought and I felt pretty bad ass while doing it!

So needless to say this exercise will now be a part of my workout routine from now on! I didn't mind doing it in the gym today as it was late in the evening and there was hardly anyone around but I'll need to get over not wanting to do it in front of too many people pretty quick! When I get back to college I'm going to head to the gym late at night too so I can suss out the weights room properly without anyone in it. I don't feel embarrassed working out in front of anyone, but the one thing I do get embarrassed about is if someone sees me faffin about and looking like I don't know what I'm doing. So once I get acquainted with the equipment there I won't have an issue at all doing what I want to do! The equipment in my college gym is a lot more modern, and I can imagine all the unnecessary bells and whistles will confuse the shit out of me. I was talking to the guy who owns the gym and he had a look at my routine and said that women usually benefit more from more reps, I've heard this before, so I'm going to increase my reps from 12 to 15 on most of the machines from now on. I've added the squat in now so that'll be Squat, 15 x 3! Next step, learn what I need to do for a pullup, I swear!

Training for the Hell and Back 10km

I'm doing the Hell and Back 10k obstacle course on the 27th of this month and shitting a brick doesn't even cut it! But, as with anything, preparation and training is key! I'm hoping that the training I'm doing and have done up to this point will be enough to see me through without coughing up a lung! I recently started in a new gym and although it may not be modern or big, it's the best gym I've ever been in. The instructors actually care about how you're doing and pay attention to your needs and abilities. I don't feel like they're just selling me a membership like all the others gyms I've been in, rather I feel they want to sell everyone who comes in the door a lifestyle. A lifestyle that they know will make you happy and they're just content to let you in on their secret! I have a gym where I go to college but I'm not back until early February so I didn't want to leave a whole month where I had no access to a gym. So after some recommendations I tried this place out and I love it! It's basically a weight lifting gym with a few cardio machines, nothing fancy but boy will you get results if you stick at it.

The first day, the instructor brought me around to assess where I was at fitness wise and he was fairly surprised by how strong I was, I was pretty happy when I heard that! I had been doing my own weight training in my other gym but to be honest didn't really know what I was at. I knew to lift as heavy as I could and do 3 sets of 12 reps and not take a long break in-between the reps. In hindsight, I was doing everything pretty much to the book even though I didn't have too much knowledge about weights. All the work appeared to have paid off anyway and he got me going on a really great workout plan that I believe will ensure my whole body is fit, strong and ready for the Hell and Back! I took a picture of the program he wrote out for me earlier so that I can pop it in here and explain how I'm getting on!

So to explain, I do 10 mins on the cross trainer to warm up.
 - Iso Row, Weight 5 (Don't know what weight this is, I'll check it out next time I'm there), 12 (reps) x 3 (sets)
- Lat. Pulldown, 35kg, 12 x 3
- Bench Press, 15kg, 12 x 3
- Pec Flys, 25kg, 12 x 3
- Thigh ext, 20kg, 12 x 2
- Thigh curl, 45kg, 12 x 2
- Leg press, 100kg, 12 x 2
- Dumbell seated shoulder press, 4kg, 12 x 2
- Side laterals, 2kg, 12 x 2
- Dumbell seated curls, 4kg, 12 x 3
- Tricep pushdowns, 10 kg, 12 x 2-3
- Leg raises, 15 x 3
- Reverse crunch, 15 x 3
- Plank

At first I was pretty overwhelmed, I'll be honest. And listing it all out there I can understand why, I've never had a workout solely based around weights before and I was pretty anxious but excited about it! I hope all of that is clear, but I know if I read that a month ago I wouldn't have a clue what it said so let me explain further. This is great research for me actually as I know I use all these machines but I've never looked into what every machines particular function is outside of the basic arms, legs, torso etc.

I think a cross trainer is pretty obvious to most people so I won't go into what that is!

Iso Row Machine

An iso row machine is a machine that mainly works your lats and secondly your biceps and middle back. You choose what weight you want and then pull the handles towards your chest and then release. I'm sure nearly all gyms have this machine but until I was shown how to use it I don't think I've ever really noticed one before! I like this machine for some reason, I really feel like I'm working my arms with it!

Iso Row Machine
Image from: http://www.bodybuilding.com

Lateral Pulldown 

This is probably the most common weight machine in any gym I'm sure! You pull down a bar above your head which is attached to a cable with weights on the end. Once again, this machine works your lats as well as your biceps, middle back and shoulders. I'm not a huge fan of this but I've been using it for around a year and it's a staple in any weight regimen. It's tough going as you really have to extend your whole arms. In the gym I'm in at the moment this machine is plonked right in the middle of the gym so I feel a bit on show when I'm doing it. I'd have every piece of equipment I use in a corner if I had my own way!

Lateral Pulldown Machine
Image source: http://3.bp.blogspot.com

Bench Press

Pretty straight forward really! The bench press in the gym I'm in at the moment is a fixed bench press, whereby the weights go up in 5kgs and you use fixed handles to push the weight up. They have the other normal bench presses too but I have never used a bench press with a barbell before, I really want to. I feel a little overwhelmed by it I guess. First of all, I don't even know how to go about fixing the weights on it without one side flipping up and knocking me out. Secondly, I think that guys will be waiting around for me to finish with it and I just hate being put on the spot. It's the type of equipment that is in very high demand in a gym and there's usually only one or two. I'll get there though not to worry! 

Bench Press
Image source: http://d3vs5ss8iow0ry.cloudfront.net

Pec Flys

A pec fly, or a pectoral fly, is when you use a machine or weights to move your arms horizontally out in front of you. Huh, it's called the butterfly too apparently! All I'm going to think about now when I use the machine is that I'm a pretty pretty sweaty butterfly. Anyway, you're using your chest and arms for this. I don't find it too hard but I think the weight I'm at at the moment is too easy so I'll probably go from 25kg to 30kg next time! 

Pec Fly Machine
Image source: http://www.bodypowerusa.com

Thigh Extension and Thigh Curls

They do what they say on the tin really, these machines work your thighs! My instructor calls them thigh extensions and thigh curls but they're really called leg extension and leg curls. The leg extension machine works by having a pad positioned on your shin when you're in a seated position and then you straighten your leg. This works the front of your thighs, your quads. The leg curl is similar but it works the back of your thighs, your hamstrings. You place your legs on top of a pad and then pull the pad towards the back of your thighs, as the name suggests, you're curling in the pad. I think these are great for strengthening my legs! I usually feel a little sore the day after but I think they're instrumental in having stronger legs for running. 

Ridiculously pleased with myself cos I found a gif of a leg extension!
Image source: http://4.bp.blogspot.com

Okay so apparently gifs of these sorts of things are not a rarity, who knew! Leg Curl Machine.
Image source: http://www.sparkpeople.com

Leg Press

It's basically a giant square you put your feet on and then push it away from you! I have a bit of a love/hate relationship with this I have to say! After my 17km run last week I went to the gym 3 days later and could not for the life of me do my usual 100kg leg press so brought it down to 80kg. Goes to show how much stress you put your legs under when you run. I think 100kg is very heavy and maybe a bit too heavy for me, saying that, I can do the 12 x 2 but I don't even see some guys doing that much! It could be more that I feel like it's coming towards me and if I can't do it it's going to crush my legs or something...

Leg Press
Image source: http://www.sparkpeople.com

Dumbbell Seated Shoulder Press, Dumbbell Seated Curl and Side Lateral Raise

All these exercises are done with free weights. You just grab some dumbbells and a bench! For the seated shoulder press you sit on the edge of the bench with a dumbbell in each hand, raise the dumbbells to your shoulders and then raise them over your head. The dumbbell seated curl is where you sit down on the bench and place the dumbbells by your sides and then using alternating arms you curl the dumbbell towards your shoulder, making your arm good and tight. Side laterals are where you stand up straight and place your arms at your sides with the dumbbells. You then raise your arms up out to your sides, until they are straight out and parallel to the floor. I kind of hate all of these but I know they're great for the arms! I use the 4kg dumbells for the seated shoulder press and curl and I use a 2kg dumbbell for the side lateral raises. I think 2kg is pretty pathetic so I hope I can get that up to 4kg in a few weeks! 

Dumbbell Seated Shoulder Press
Image source: http://thepsychologyoffitness.com

Dumbbell Seated Curl
Image source: http://preventdisease.com

Side Lateral Raise
Image source: http://lateralraises.com

Tricep Pushdown

Very similar machine to the lateral pulldowns except there's no seat! You place your hands on top of the bar that is attached to the cable with weights. You pull the bar down towards your thighs and then release. I hate this machine more than I hate Monday mornings! I've always hated working my triceps, probably for a very simple reason; I don't work them often and when I do it hurts like a sonofabitch! 

Just look at the pain in her eyes! Lateral Pulldowns.
Image source: http://iknowsquat.files.wordpress.com

Leg Raises

Leg raises are when you hoist yourself up on parallel bars, place your forearms on pads and then raise yourself up so that your legs are hanging. You then raise your hanging legs towards your chest. This exercise works your abdominals, it'll get you a six pack gurl! I absolutely LOVE this exercise! I don't really know why, I should probably hate it but I feel like I'm really using my stomach, hopefully it'll help me along the way to the 4pack I reeeaalllly want! (even though I already have a 4 pack, hell, even a 6-pack, as does everyone... it's just under a snuggly layer of fat).

Look at her, having the time of her god damn life!
Image source: http://2.bp.blogspot.com




Reverse Crunch and Plank

For the reverse crunch you lie on your back and with your hands palms down, you roll your legs and torso as you raise your hips off the ground. At my gym we have a bar that you can hold onto instead of placing your hands on the ground for support. I much prefer the bar but unfortunately I don't think there's one in my gym in college! I also lie on a mat bench on the ground that can be raised up the bars to make it a decline reverse crunch, I did that today and it was much harder and I preferred it that way. I always really enjoy doing stomach work as I think I've done so many crunches and situps in the last few years that I have very strong abdominals and it takes quite a bit for me to feel that I'm really working them out. The plank is straight forward, you lie flat on the ground while supporting your weight with your toes and forearms. Like I said, I need a lot to work my abdominals and the plank doesn't really do it for me so my instructor made it harder by getting me to do it on a ball and my god does it make it harder, I do be sweating buckets!

Reverse Crunch
Image source: http://www.orbitnutrition.com

Plank with Ball
Image source: http://www.menshealth.com

And there we have it folks, my entire workout explained! I'll be hopefully adding more to my routine soon enough. I was at the gym today and was hoping my instructor would be in but he wasn't so I'll catch him again this week. All the instructors are amazing in the gym but I really like my own so I feel lucky he did out my program. He's going to change my whole routine up soon so that might mean a whole other post about what I'm at... I hope not cos this took me ages! I want to do a pull-up cos I am absolutely fascinated by them! I saw a girl doing one the other day and I was in awe! There was a kid, a KID, no older than 12 in the gym today and he did loads so I know I'll be able to do one in time. 

So my hopes are that all this will be enough for me to complete the Hell and Back! I'll go into detail about the course in my next post, it's pretty insane! I got worried that I'm not doing enough hill work and speed work so after my weight session today I was feeling pretty good so ran a 5km with a few speed intervals and a tough enough incline interval. I thought my lungs were going to burn through my ribs. No pain no gain I guess. I'm all too aware of a mountain we have to climb for the race and I know I need more hill work so I'll try to incorporate more of in the next week or two. That's all for now! Peace. 

I run; Therefore, I am.

This is my first post on my aboveaveragefitness blog. I don't really know what direction it will take, even if I will continue on updating it or if anyone will be interested in reading it but for now it's a place for me to talk about fitness and everything that encompasses it really! Like the name implies, my blog is about trying to achieve and attain above-average-fitness (Yep, made up my own word!). Now, what exactly this means, I'm not sure. I guess I want to see myself as being fitter and healthier than the average person. Not that fitness should be solely based off whether you're better than someone, not at all. I see the "average person" as not even being a person, more a base level of fitness that I can work on and constantly improve myself upon. I'm pretty average in all other realms of life and my current fitness level isn't what you'd call amazing, I'm an average-above-average-fitness person and this blog is to document my journey through my fitness goals and anything else I want to talk about! So, without further ado, I will crack on with it!

Did my usual 10km route today (It's actually 9.8km but shhhh) and it was pretty arduous and unpleasant! I did my longest ever run last week that was around 16/17km - I only know a rough estimate cos I got lost so many times, ha! But 4 days after and my legs are evidently still a little stiff from it. I should have stretched more, a lot more. I just really hate stretching. I think that's the essence of running though; you keep going no matter how hard it is. I wanted to stop a lot but I just kept going, I took account of my posture, where my feet were landing and when I do all that I forget the pain for a while. I stopped 3 times to stretch, something which I've never had to do but it helped me carry on. But I did it and now as always, I feel great and very accomplished! I don't think there's a better feeling in the world than completing something which was a challenge. Something that challenged you both mentally and physically. I think running makes you a better person because of this. It makes you persevere longer when others may have quit, it makes you able to tolerate pain and allows you to create coping mechanisms to deal with your problems, as opposed to giving up.

I'm reading What I Talk About When I Talk About Running by Haruki Murakami at the moment, I'm nearly finished and I have to say it is an utter pleasure to read! The way he puts the feelings of running into words really is awe-inspiring. He is so structured and regimented when it comes to running and I hope that what I've learned from the book I can instil in my own life. Today for example, like I said, it was really tough and I really wanted to stop. A few weeks ago I would be beating myself up telling myself I clearly wasn't fit enough for it and I should just drag my fat ass back home, sit on my already fat ass and watch it grow even larger. Not today! His calm and level-headed approach to running made me change the way I thought today and instead of being a dick to myself I just said "Hey, go you! You're running! It may be slow but who cares, you're gonna hammer out these 10 kilometres and feel great after!". Now I'm not exactly confident this will happen all the time but it was nice to feel this way for once. I recommend his book for anyone with even the slightest interest in running. My favourite, simple quote from the book :

"A gentleman shouldn't go on and on about what he does to stay healthy"

Now, I don't go around boasting about how much exercise I've done cos frankly I don't think the amount I do actually do is anything to boast about. But, when you have reached a personal achievement, be it a new personal time, a new long distance, another pound lost or a heavier weight you lifted, it's normal to want to tell people. I thankfully have people around me who are also interested in fitness so I usually talk to them about my goals and achievements, as they tell me theirs. I think this is an important thing to remember, people who aren't into the same things as you do not want to hear about your achievements or goals. I don't think this is due to any sort of envy or ill-will, it's just human nature. If I don't like Jazz music and you keep telling me about the new Jazz music you've been listening to, I quite frankly won't care. So, I don't expect someone who doesn't have an interest in fitness or running to listen to my ramblings on about stiff calves and stretching. I'll probably do a longer post about this at some point, but I'm only hinting on it now.

I plan on hitting the gym tomorrow and hopefully getting a few new exercises under my belt, I've been on the same program for 2 weeks now and I've pretty much adjusted to it. The body is a wonderful thing like that! I'd love to be able to do a pull-up someday so I think I'm gonna ask my instructor how I can begin this process! That's all for now folks. Peace.