Philippians 3:12-14 (The Message Bible)

I'm not saying that I have this all together, that I have it made. But I am well on my way, reaching out for Christ, who has so wondrously reached out for me. Friends, don't get me wrong: By no means do I count myself an expert in all of this, but I've got my eye on the goal, where God is beckoning us onward—to Jesus. I'm off and running, and I'm not turning back.

Tuesday, August 18, 2009

Put weight on = Take weight off

Kind of an oxymoron isn't it?
(ps. An oxymoron is 2 words that mean the opposite used together-for instance 'pretty ugly' or 'stinkin' awesome'.)
Anyway....the point is...it's time to start putting some weight on! On your barbell that is. You girls that are out there with a little 5 pounder on the ends of your barbell, it's time for graduation. I promise you--you can handle a little more weight. I think we all get a little too comfy and cozy with our weights sometimes and forget that the goal is to keep moving forward. I'm not saying us women need to be lifting 50 pound barbells, but 20 or 30 is actually very doable--and you'd be surprised at how strong you really are. I remember when I made the jump from 7 1/2 pounds on either side of my barbell to 10's. It wasn't even noticable. So the next time I jumped up to 12 1/2 pounds on either side and wow! I could still do just as many reps as always! Granted, I am SHOT at the end of the set, but still, look at how much harder I worked! People have been commenting on the definition and cut-ness of my arms, shoulders and back here recently and I really attribute this new more-defined look to going up on my weights. Even at home with P90X, I have begun to increase my weights and I am now using Matt's 20 lb. dumbells for several of the exercises. A few (like lawn mowers and congdon locomotive) I think I could even go up to 25's for.
I think that some of us have a little pride in this area and don't want to have to stop before everyone else does. So, to be safe, we grab a lighter weight. But the best case scenario (for ultimate results) is to grab a weight that pushes you to your limit. Ultimately you should NOT be able to (or barely able to) finish the last rep.
You may be saying right now--but I don't want to bulk up. Well, it's like this ladies-you don't have enough testosterone in your body to bulk up like a guy. We are just not built like men and we won't end up looking like one (unless we take some kind of crazy supplements). There are times when more reps at a lighter weight is good---but I'm more of the belief that 15 reps at your highest weight is BEST. If I can do more than 15 without crying for mercy---then it's time to go heavier.
By the way---you do remember that MUSCLE BURNS FAT right? The more of it you have, the more efficiently your metabolism is going to work for you--AND--the more effective your cardio sessions are going to be--THE MORE WEIGHT YOU'RE GONNA TAKE OFF!
Over the years, women have neglected weight training in their fitness and many have attributed weights as a "man's work out" but it's not. Girls, we have to sculpt and tone our bodies if we want to have curves in the RIGHT places. Skinny does NOT equal fit. But a girl who balances her cardio with weight training will have the healthiest, fittest possible body she can have! How many of you will graduate with me? Let's all agree to take it to the next level and see what happens!

Okay--I searched all over the web for a picture of a girl weight-lifting a barbell. I found plenty--but they all cost money to download. So....I ran up stairs, stuck my camera on auto and snapped few of myself. They aren't professonal (like Demi's) THAT's for SURE...but hey...it's redneck photography at it's best! ha ha

6 comments:

The Amazing Shrinking Girl said...

Loved the post! Your arms and shoulders look amazing and I can't wait till mine get like that. Oh how I miss P90X! But my personal trainers just turned it up a notch (or 5) so it'll still be challenging. Thank you for the reminder that us girls can and SHOULD be lifting with the best of the boys!

Rene' said...

loved the post !gotta get cut soon!

Kate said...

so true! Strength training is SO improtant!

Just did some myself last night and it feels so good to whittle away those inches and know you're burning fat while doing something as simple as sleeping. I'll take it! lol

Great post as always. You look wonderful Jen! I'm so proud of you for your dedication :)

Did you hear BL starts again Sept 15th? I'm SO excited!!!

Love ya girlie!

*Ashley Lou* said...

Great arms!!!

Michael said...

Hey Jen.

What you wrote applies not only to the girls but to us guys doing P90X too! Sometimes you just have to train outside of your comfort zone to see results or you will plateau and get frustrated that you're not seeing results. If you can do 20's for one exercise, doing 20's forever isn't going to help you improve.

Also, you girls shouldn't be afraid of lifting heavier weight. If any of you read Tony Horton's blogspot he writes about women taking twice as long to get the muscle mass results they want compared to guys, so there is no reason to worry about becoming bulky. Great source of info, I highly recommend it.

Davis' said...

You are so right about adding weight. I'm on week 6 and still love it and have moved up to 15 on a good day, but mostly using 10 lbs. I am amazed how this program is chaging myself as well as my friend. Your arms look amazing! BTW you don't know me from adam's house cat... so hi, I'm Robin