Tag goals
Ladies, Lift Those Heavier Weights!
It still boggles my mind how many women are afraid to lift weights for fear that they will become huge and look like big, hulking men. How wrong they are! I often speak with female patients of all ages who lament the fact that they cannot get the sculpted, lean bodies they covet despite working out regularly. The problem stems from a couple of things:
1. They do not feed their bodies properly.
2. They do not lift weights, or if they do, they do not practice a lifting regimen that would bring about the physical changes they want.
I see ladies at the gym who will jump on a cardio machine for 20 to 30 minutes of easy cardio, then, if they had an indulgent night of eating or partying, they may extend their cardio sessions for a longer period of time at the same intensity. Before or after this, they may hit a few sets of uninspired exercises with light weights. These women barely break a sweat, yet they expect their bodies to transform. I’ve got news for you: that type of workout will ensure that you remain at the same level of fitness, and over time, you will see what little conditioning you may have plummet despite all your consistency.
It is a gross misconception that by lifting light weights and taking it easy at the gym, they will avoid getting bulky and will tone their muscles. Women are built differently than men, and simply do not have the testosterone levels necessary to build significant, bulky muscle mass. You need to challenge your body and create the muscle microtears necessary to build shapely, lean muscle. That means you need to lift heavier weights and break a sweat!
There are a multitude of benefits to lifting heavier weights, which I detail below.
CURVY, LEAN MUSCLE:
When you lift heavier weights, you will be rewarded with better muscle definition. Lifting very light weights will never challenge the muscles, so the muscles will never grow. I know I have scared some ladies, but think about a woman who has great muscle tone, but is still lean and feminine. A woman like that lifts weights that are heavy enough to spark muscle growth. If you follow suit, you will end up lean and more defined without being bulky.
GREATER OVERALL STRENGTH:
By lifting heavier weights, you will become stronger, and everyday activities will become easier to perform. You will also gain more structural stability from the greater muscle density which can protect your back and your joints.
IMPROVED BALANCE, COORDINATION AND POSTURE:
By improving muscle tone through weight training, you will enjoy better balance, greater overall coordination, and better posture.
IMPROVED BONE DENSITY:
Resistance training improves bone density by stressing the bones, thus triggering bone growth. This confers a protective effect against development of osteoporosis, especially in petite women.
HIGHER METABOLISM:
When you work out with heavier weights, you create tears in the muscles worked. When you do this, you expend a greater number of calories in order to repair those microtears.
LOWER BODY FAT:
Your body fat stores, particularly in the midsection, will be better utilized when you perform weight training with heavier weights.
PREVENTION OF MAJOR DISEASES:
Challenging weight training with heavier weights will reduce your risk of high blood pressure and heart disease. It will also lower LDL cholesterol while raising HDL cholesterol. In addition, your risk of diabetes and breast cancer will drop significantly.
BETTER IMMUNE SYSTEM FUNCTION:
Moderate exercise reduces stress, and by doing so, enables your body to produce more white blood cells to combat infection. In addition, the shift in attention from the troubles of the day while you are weight training will reduce the stress which can suppress your immune system.
GREATER WELL-BEING:
Vigorous resistance training boosts endorphin (natural opiates produced in the brain) levels, which create a sense of well-being. It will also stave off depression and produce a more restful sleep.
REDUCED PMS SYMPTOMS:
As stated previously, weight training is a terrific mood elevator and regulator. It also has a positive impact on hormone levels, increasing blood levels of estrogen, growth hormone, and testosterone. This counteracts the drop in estrogen and rise in progesterone which occurs right around the time before menstruation.
Vision Boards and Vision Boxes
A few years back I started both a vision board and a vision box to help me visualize what I wanted to accomplish in my life. While the vision board was limited to a couple of images of female competitors who had the physique I wanted to attain, the vision box held (and still does) clippings of the house I wanted, vacations I wanted to take, and other coveted elements. I have yet to acquire the home and the vacations I wanted, but I have been able to travel as a result of competitions and other fitness events, and I reached my goal of having an enviable physique despite getting older with each passing year.
I now firmly believe in the power of vision boards and vision boxes because they enable one to truly envision what they want. Goals and dreams become tangible when they are focused on with intention. There is a great deal of power in putting your intentions out to the universe and empowering yourself to make the movements and changes which absolutely can manifest in reality. You should frequently look at the items you collect and harvest the belief that they can all come true. Great things happen to those who put their energies towards moving towards goals, no matter how lofty they may be.
Behind The Scenes Image From Shoot With Noel Daganta April 25th 2013
Why I MUST Go To The Gym
I move at a frenetic pace every single day, switching gears constantly and trying to pack as much as I can into each day. My determination, organization and just plain stubbornness usually ensure that every single item on my to-do list gets done, and that certainly includes my intense workout regimen. I work out six days per week, usually twice per day, and find it downright challenging to fit it all in while also attending to my career, family, and personal responsibilities. So why not just abandon the crazy gym schedule? Not a chance!
When I go to the gym, I have a perfect opportunity to recharge my body. I push myself to train harder and heavier with each day, and I love getting to that point where I may question whether I have the energy or strength to complete the entire routine (I always do though). The time I spend in the gym is my personal time, ME time, and allows me to take care of myself without worrying about anyone or anything else in my life during that small pocket of time. It’s like putting the oxygen mask on myself to ensure that I will be able to help others. My daily workouts keep me on a consistent schedule and provide structure to my day.
Another wonderful benefit of training as hard as I do is that I get to beat the aging process. I can honestly say that I am in better shape now than ever before. One of the joke statements I often make is that I am aging like a fine wine. What amazes and inspires me is the fact that there are a number of people in the fitness industry who are doing the very same thing. The population may be aging, but the newer crop of people over 40 who have embraced clean eating and resistance training looks better than ever and enjoys better vitality and health than the over 40 crowd from previous decades. It can be quite a guessing game to accurately determine someone’s age by looks alone these days!
Check Out #9 in The Bump To Rump Video Series: Side Single Leg Press
NPC and IFBB Women’s Bodybuilding
Both men’s and women’s bodybuilding focus on building as much muscle as possible. Female bodybuilders go through “bulking” phases just like the men do, consuming many calories and training with very heavy weights. During the “cutting” phase, competitors drop significant amounts of body fat while making every effort to retain their hard-earned muscle.
Before you assume that one needs only to be loaded with tons of muscle, you should be aware that judges also critique competitors on their overall symmetry, balance and conditioning. Symmetry refers to the muscle bellies, with complete symmetry on both sides of the body as the desired goal. Balance refers to the proportion of muscle development throughout the body. In other words, a bodybuilder may have a very developed back but little calf development, or may have huge biceps but little shoulder development. Both examples will make a competitor look out of proportion. Conditioning refers to the degree of muscle definition in a competitor. If a bodybuilder does not dehydrate properly, he or she may hold interstitial water and end up obliterating muscle definition when onstage. Accordingly, if insufficient carbohydrates are consumed pre-contest, the muscles will be depleted of glycogen and will look flat.
One of the most potentially enjoyable aspects of watching the female bodybuilders is seeing their posing routines. Female bodybuilders perform onstage barefoot with two piece suits and make sure that their routines incorporate mandatory poses during their routines, while also showcasing their grace, athleticism and creativity.
Here are the NPC Guidelines for NPC Women’s Bodybuilding:
Women’s Bodybuilding Competitor Rules and Regulations
Check-In – Competitors will be checked in and weighed.
Posing Suits
• All suit bottoms must be V-shaped, no thongs are permitted.
• Suits worn by female competitors at the Prejudging must be two-piece and plain in color with no fringe, wording, sparkle or fluorescents.
• Suites worn by female competitors at the Finals must be two-piece but may include a printed design with fringes, lace, sparkle or fluorescents that are in good taste.
• All Prejudging suits will be checked at the morning check-in.
• Competitors are not permitted to alter the fit of the posing suit by hiking it up in the back or by pulling up the sides during Front and Rear Lat Spreads.
Female Weight Classes
2 Classes
• Lightweight,……………Up to including 125 lbs.
• Heavyweight….. …. ….Over 125 lbs.
3 Classes
• Lightweight……….. ..Up to including 125 lbs
• Middleweight………..Over 125 up to including 140 lbs.
• Heavyweight …. ……Over 140 lbs.
4 Classes
• Lightweight…………….Up to including 115 lbs.
• Middleweight………….Over 115 up to Including 125 lbs.
• Light-Heavyweight…..Over 125 up to including 140 lbs.
• Heavyweight. …….. …Over 140 lbs.
NOTE: Class Winners of the drug-free NPC Team Universe Championships go on to represent the United States in the IFBB World Championships that follow the IFBB weight limits below and for all polygraph tested events.
• Lightweight…………….Up to including 114 ½ lbs.
• Middleweight …………Over 114 ½ up to including 125½ lbs.
• Heavyweight…… …….Over 125 ½ lbs.
Prejudging Posing
Rounds for Male and Female Competitors
Judges will score competitors according to the NPC “Total Package” which is a balance of Size, Symmetry and Muscularity.
Relaxed Round
• Keep your feet flat
• Keep your heels together
• Hold your aims at your sides
• No twisting
• Your head must be facing the same direction as your feet.
Individual Round
• Begin when ready — no signal is necessary from the Head Judge.
• Maximum of 60 seconds with a warning when 10 seconds remain.
• You are not obligated to use all 60 seconds.
• Lying on the floor is not permitted.
Mandatory Round
• Front Double Bicep
• Front Lat Spread
• Side Chest
• Side Triceps
• Rear Double Bicep
• Rear Lat Spread
• Abdominal with one thigh
NPC And IFBB Men’s Physique Division
When the NPC established the Men’s Physique Division for male competitors in its bodybuilding events back in 2011, it fueled an impressive interest in competing among men who were in great shape but not big enough to compete in the bodybuilding division. Suddenly a division popped up which did not demand the extreme muscularity that characterizes Men’s Bodybuilding. But what are judges looking for in the Men’s Physique Division? They want to see men who are fit and who display great shape, muscularity, conditioning and symmetry. Overall proportion trumps massive muscle bellies here, but keep in mind that Men’s Physique competitors have a decent level of muscularity.
Men’s Physique competitors are split up into different classes on the basis of height instead of weight. Local and regional events will usually have an Open division (all ages), Masters 35+, and at times a Masters 45+ division. At the national level, only a couple of contests feature a Masters Division, forcing many older competitors to compete against those much younger in the Open Divisions. IFBB Men’s Physique Pros compete in one class regardless of height or age.
Attire for Men’s Physique competitors consists of board shorts which sadly cover the majority of the quadriceps and the hamstrings. Competitors compete barefoot.
During judging, each competitor is expected to walk to the center of the stage individually and perform front and back poses for the judges. Once each competitor has had a chance to hit his poses, judges will call out competitors to the center of the stage for comparisons.
What Are The NPC and The IFBB?
For those of you who do not know what the NPC and the IFBB are, here is an explanation.
The NPC stands for the National Physique Committee, which is the number one amateur bodybuilding organization in the world. Most serious amateur competitors who have a goal to earn professional status will compete as amateurs within the NPC to attain prestigious IFBB Professional Status. The NPC was established in 1982 by Jim Manion and is the amateur arm of the IFBB. The IFBB, which stands for the International Federation of BodyBuilders, encompasses 160 nations and is the big granddaddy of professional bodybuilding leagues. Ever since Lee Haney became the first NPC Nationals champion to attain IFBB status, the majority of the greatest IFBB athletes reached this status via the NPC. Those of you who may have followed bodybuilding over the years may recognize names such as Shawn Ray, Flex Wheeler, Cory Everson, all of whom competed in the NPC before becoming part of the IFBB as professionals.
The best athletes in competitive bodybuilding flock to these organizations and elevate the sport with their tremendous physiques.
dr. stacey naito's blog 