I've been in the fitness and sports performance industry for over 28 years, but over the last 5 years I have had a huge increase of women clients and one of my biggest challenges has been to help them over come the many myths about how women are supposed to train and intensity. The one thing I want to make clear is that when I design my training programs the training for men is not much different than for women with one exception. With women, I include a focus on targeted body areas such as the butt, abs, or thighs, to name a few areas. I have no problem incorporating body specific exercises that women often want. For example, if a client tells me she would like to develop a great butt I will incorporate exercises that will help develop that area.
J.C. Dean recently wrote an article on Weight Training For Women and talks about women's fear of losing Femininity. He goes on to state, "The common fear of weight training like a male will make you look like a man which he believes is a rational fear", and I agree. Again ladies, no need to fear because your body doesn't produce enough Testosterone to build muscle mass that will make you look like a man. So increasing Intensity will not make you look like a man, but it will definitely help you burn fat and build the lean muscle that you so desire.
Here are 4 tips that will help you understand INTENSITY:
1. Decrease your rest time between sets
2. Add supersets and drop sets to your training
3. Increase your weight. If you are reaping weight that you know isn't challenging you would
definitely want to increase the weight in order to affect change in the muscle
4. Learn how to use Borg's RPE Scale (Rate of Perceived
So the next time you're in the gym or on a run, ask yourself the following questions:
Could I have taken less rest between sets?
Could I have increased the weight?
Could I have pushed or pulled out one more rep?
Could I have sprinted the last one hundred meters on my run?
So remember, in order to get results you have to be honest with yourself and not be afraid to challenge yourself. If you want to know more about Intensity and work out programs please contact me or call me.