January 23rd

You Want Me to Run with What?!?!

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25-21-15-9

Kettlebell Swings

Burpees

Air Squats

Run 1 lap with your Kettlebell before each round and after the last round.

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Why Women Should Lift Heavy Weights!

By: Leah Goldstein

 As many of you may have noticed, things at the gym have changed up a bit. We’re doing a lot more heavy lifting on Mondays, Wednesdays, and Fridays and I’m sure some of the ladies are a little apprehensive about these new changes. Many women are under the misconception that lifting heavy weights will bulk them up. “I don’t want to get big. I just want to tone up.” I’ve heard this statement time and time again from women who think that high reps of low weights will prevent bulk and get them sculpted, toned bodies. I’m here to tell you that is a MYTH! The “toned” look comes from removing the excess fat that covers a well developed muscle and high reps of low weights does not lead to the burning of excess fat! Adding lean muscle to your body by lifting heavy weights, however, WILL burn excess fat!

Tim Kontos, David Adamson, and Sarah Walls from Elite FTS put together an article called “Top Ten Reasons Heavy Weights Don’t Bulk Up the Female Athlete”. Now the article is a little lengthy and gets a bit technical so I thought I’d paraphrase it a bit for you.

First off, women do NOT have the adequate amount of testosterone necessary to “bulk up”. The reason women think that lifting heavy weights will bulk them up is a direct result from images they see on the covers of bodybuilding magazines…..These women are juiced up!! It’s impossible to achieve their type of bulk without taking extra testosterone! Sorry ladies, but the next point isn’t very nice! Bulking up is calorie dependant….meaning if you eat too many more calories than you burn, you will gain weight, fat weight that is or as the Elite FTS guys put it “Squats don’t bulk you up. It’s the ten beers a night that bulk you up!” Lastly, what most conventional personal trainers are advocating is not working! The high rep/low weight (not to mention, low intensity) workouts do not get real results. It’s not helping women get toned and is doing nothing for their physical fitness. Lifting heavy weights offers women many benefits including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis).

So, in a nutshell ladies, since we don’t have all that extra testosterone, if we lift heavy weights, dial in our nutrition, and keep up that intensity, CrossFit Katy will get you strong, healthy and toned! So pick up that barbell and leave those little pink dumbbells in the corner with all your old notions of women and weightlifting!

Comments

[Anna]

Well done Leah!!

[Drew Reeves]

Will ten beers a night bulk up a guy? :), just kidding, good write up Leah.