more I speak to women the more upset I get when they tell
me their strategies for losing weight. Most believe in “site
reduction” which says that if you want to lose weight
in a particular area, you need to use some sort of resistance
exercises or weights to strip off the fat in that area. I
wish I had a dollar for every person that believed in that
theory. That is just not the case, and that’s why women
find it very hard to lose weight off problem areas.
been told, for instance, that to lose weight around the butt
you need to squat or leg press with weights. In order to tone
and tighten that area. So the unexpecting female starts squatting
and pressing like there’s no tomorrow. And before long
she notices that her butt has gotten even bigger. Now it might
be slightly tighter but who cares, now in jeans or pants it
looks fat. You can’t walk up to someone and say feel
my butt it’s not really fat it’s actually firm.
First impressions last, and we go by what we see. This is
a generalization, and not all women will experience this.
And there are steps towards doing it the correct way. If making
the butt smaller is a priority. If not, by all means squat
heavy like a demon. And if you keep going heavier, your butt
will grow. But this is an all too common scenario that I hear
too often. Some women’s butts and legs even grow after
a few hard cycle/spin classes. The reason being that women
generally have pretty strong legs and glutes. Everybody, male
and female have bodyparts which firm up or grow better than
others. And for women, in a lot of cases it’s their
Please don’t mistake my intent, I’m in no way
against weights and resistance training. I’m from a
bodybuilding background so I’m in love with weight training.
And resistance training is a must in order to lift your metabolic
rate. So every female must do some sort of weights routine.
Whether it be free weights, machine weights, pump classes
etc. But with working with many clients over the years, I
have found that you need to be very careful and specific about
what exercises to prescribe if weight loss or more specifically
fat loss is your goal. And it’s not enough to just lose
fat all over, most want to change their overall body shape.
So that’s why I specialize in not only women’s
fat loss but in women’t body sculpting. Because the
finish result should be a different look. Not just a smaller
look of what was. Symmetry, proportion, balance, definition,
separation all play critical roles in a pleasing female form.
Now please listen to me, it’s not all that black and
white. Every body is different, but there are certain body
types and certain dispositions towards gaining weight in certain
areas. And it’s not just genetic, it’s also what
other combinations of exercise you do. Let me try and articulate
the scenarios to the best of my ability.
Women have differing body shapes: spoon (straight up and down
- skinny), pear (bigger lower body than top), hour glass (pretty
proportional top and bottom), apple (pretty round all over).
Women also have differing body types: ectomorph (skinny -
hard to gain weight), mesomorph (good genetics to gain lean
muscle), endomorph (disposition to gaining excess bodyfat)
Women also can have different skeletal structure: big, medium
or small boned.
there are hormonal differences, lifestyle differences etc.
But I won’t get into these now.
women are a combination of the above. They may not be a total
spoon, but have spoon tendencies or they may not be a complete
ectomorph, but have moved from ectomorph to endomorph as they
have aged. Again I cannot say that someone is exactly one
type. It’s normally a combination and/or and evolving
towards certain types.
It is therefore critical to assess each individuals body differently
and prescribe the correct exercise regime accordingly. I train
none of my women exactly the same.
Let me give you some examples. I can’t write all the
possible scenarios, or this would go on forever but here we
Betty and Mary are 30 year old twins there bodies were both
spoon types when they were young, they have small bone structure.
But Betty has a disposition to gaining excess weight on her
thighs and butt as she has aged. So as she has aged her spoon
type has amalgamated more into a evolving pear. Betty has
very weak upper body strength but good lower body strength.
Mary does not gain weight anywhere. So she has remained a
spoon shape. Has strong biceps and back muscles but relatively
weak everywhere else.
their goals is to have a tight hourglass look.
is what I would do to get them on track. Obviously a full
and thorough assessment would have to be conducted to find
out the above tendencies. Then it’s time to go to work.
For Betty: I need to strink her lower body (but keep it tight)
and strengthen her upper body. Mainly her shoulders and Back
for example. So the obvious solution is to go for lighter
weights with more repetitions for the lower body, so it doesn’t
grow but stays tight and for moderate weights on the upper
body. So to lift her metabolic rate while doing cardio. See
how the weights are the slave to the cardio. Not the other
please note that when you have weak bodyparts, it is very
hard for them to actually gain a lot of size. It’s is
almost to opposite to strong bodyparts, which can grow at
a drop of a hat. You need to understand this. So you can hit
the weak bodyparts moderately heavy in order to maintain lean
Now here’s the catch…while working with Betty.
I ask her to do her cardio homework. Which is 2 days of 45mins
treadmill at 2 incline and 5.5km speed and 1 day of mixed
cardio where she does 20 min interval stepper at 80 –
90 steps per min and 2000km on the rower at 32skm. This is
her moderate intensity cardio. She is to do this on her days
she is not seeing me. I still do the high to medium intensity
intervals on the cardio equipment with her coupled with her
weight and functional training. After 2 months she admits
that she is not doing her homework. Now I have a situation
where the weight training I have been doing is making her
feel a little bulky on the upper body. The root cause is that
she has not been burning enough calories in order to lean
out her upper body. So now she feels that the weights are
evil and that they bulk her up. And when you put this in your
mind it’s sometimes hard to change. Cardio and Weights
always go together when trying to lose weight. One without
the other does not give optimal results. That’s why
you see some people doing thousands of aerobic classes every
year and never change their appearance. Or you see people
that do countless hours of weights with little results. It’s
like a lock…once you’ve found the right combinations
you unearth the treasure.
changes peoples body is a specific, systematic and evolving
program which is done very consistently. As well consistently
great eating habits.
That’s All Folks…