As anyone who follows us on Facebook or Instagram already knows, this past weekend, Kayte and I competed in the Civilian Military Combine in NYC on the US Intrepid. It was a truly awesome experience and we’ll be writing a full post on it later this week, but for now I couldn’t resist at least sharing a picture of our amazing team.
One of the coolest things about this event was getting to see all of the kickass women out there. Out of 482 total participants, 188 were female. That’s about 40% – not too shabby! I think a lot of this can be contributed to the huge growth of Crossfit, which has been attracting more and more women over the past couple of years.
However, despite this tremendous growth, there is still a lot of convincing to be done when it comes to getting women to even pick up and weight. And I don’t mean grabbing two 5-pound dumbbells and doing a few bicep curls and maybe a couple of lunges. I’m talking challenging weight. Weight that is actually hard.
But why? There are pictures of strong women with awesome physiques all over the media, and trust me, they did not get their bodies purely by doing cardio and starving themselves. I guarantee you that even your favorite spin instructor with the awesome bod did not get her “toned” arms from spinning alone. So why do women need so much convincing when it comes to lifting weights?
Well, I’ll begin with a couple of misconceptions that are unfortunately all too common and continue to keep women isolated to the cardio machines…
1. Lifting weights will make you bulky. This is simply not true. Women do not have enough testosterone in their bodies to bulk up. The bodybuilders that you see that look “manly” do not get that way from lifting weights alone. They are either taking some sort of supplements, or they are part of the 1% of the female population that is able to bulk up like men. Some women might say they naturally get bulky when they lift, but this is probably due more to diet and a higher percentage of body fat than it is to the amount of muscle they’re carrying.
Often when I talk about wanting to get stronger or be able to lift heavier, people reply with, “but aren’t you afraid of getting bulky?” Well, I am currently stronger and can lift more than I’ve ever been able to in my life, and I would consider myself the “leanest” that I’ve ever been as well. Why? Because most of the extra “bulk” that I carried was actually fat, not muscle mass! And if you’re reading this and thinking that I’m bulky, then we can have a separate conversation about that later 😉
I think Dwight sums it up best:
2. Cardio is the best way to burn fat. Don’t get me wrong, cardio is important. It’s a great way to get your heart rate up, build endurance and can burn a ton of calories while you’re actually doing it. And I’m really not saying to forget about it, I just think it’s overdone. Just because you are sweating bullets does not necessarily mean that you’re burning more fat. Anyone who has lifted weights at high intensity can tell you they felt just as fatigued, if not more, than they would have from doing cardio for that same amount of time.
Unfortunately, many women get discouraged when they first start lifting because they notice their legs/shoulders/arms getting bigger and their weight going up, and they decide to throw in the towel and resort back to purely cardio. What they don’t realize is that their bodies have started building muscle (hence the weight gain), but they haven’t necessarily started to burn the fat on top of that muscle yet. However, as that lean muscle mass continues to increase, body fat will start to decrease (assuming they are also eating well) and that newly formed muscle will start to show!
These next two aren’t as much misconceptions as they are additional comments that you often here in regards to weight lifting…
3. But I just want to tone my arms. Well, any decent trainer will tell you that you cannot target fat loss. You will lose fat wherever there is fat to lose. Just like people carry their fat in different places, people lose fat differently as well, and unfortunately, this is not something that you can control. So the only way that you’re going to “tone” any part of your body is going to be by lifting weights to build muscle, and simultaneously decreasing body fat so that your muscle will show. I’m not saying that it’s impossible to target certain muscle groups, but it won’t matter if you have fat on top of them.
4. I don’t care about muscle, I just want to be skinny. We’ve all heard the term “skinny fat.” While I don’t think that anyone wants to think they fall into that bucket, there are always going to be people who are naturally skinny and don’t care about being strong or having muscle. Well, obviously everyone has different end goals when it comes to fitness, but there are several reasons beyond aesthetics that being “skinny fat” can ultimately be hazardous to one’s health. Rather than going into detail on the topic in this post, I’ll let the good people at Tabata Times do it for me.
So, now that I’ve convinced you all to start lifting weights (right?), you’re wondering where to start. I would say second to being afraid of bulking up, simply not knowing what to do when it comes to weight is the next biggest deterrent to women. Well, stay tuned for an upcoming post on weight lifting tips for beginners!
In the meantime, I’ll leave you with my “zoodle” recipe!
Zoodles and Meatballs
1 Julienne peeler (I bought mine on Amazon to save a few bucks)
Nomnom Paleo (another awesome blog you should check out for yummy, clean recipes) explains zoodle preparation way better than I can.
You can either pop them in the microwave or sautee them to get them warm. I like mine with a bit of a crunch to them.
Turkey Artichoke Meatballs
1 lb lean ground turkey
1 can artichokes, chopped
½ onion, chopped
1 cup spinach, chopped
Seasoning of choice (I used garlic, basil and red pepper flakes)
Preheat oven to 400 degrees. Mix chopped vegetables and turkey in a bowl. Roll turkey/veggie mixture into balls and place on cookie sheet lined with parchment paper. Bake for about 30 minutes or until turkey is thoroughly cooked.
½ jar of natural marinara sauce (ingredients should be tomatoes and seasonings, for the most part)
½ bell pepper, chopped
½ onion, chopped
Grease skillet and add onion and bell pepper. Sautee until onions are translucent, then add sauce. Add basil and pepper and stir. Cover and let simmer for 5-10 minutes.
When sauce is finished, pour over zoodles and add a few meatballs. They even twist around a fork just like noodles!
Have an awesome week!
First let me say I love the .gif of Dwight. Second I was one of those females who believed that picking up a weight would turn me into the Hulk. I’m a cardio freak! I love it and can’t get enough of it. I’m not looking to be a skinny minnie. My main goals is to become an athlete. If Kiss my flabby arms good by in the process #winning.
Love the “Zoodles” idea. I was craving italian food this weekend and made pasta using spaghetti squash.
Ok, starting to work out again after taking some time off due to injury and well just being lazy. My trainer from college told me three days a week is good. What’s your take? Im not looking to lose a lot of weight, maybe 5lbs. Toning up is the main goal.
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I needed to thank you for this wonderful read!! I certainly loved every little bit of it.
I have got you book-marked to look at new things you post…