Reader question - "How can we convince females to train hard?"

Today's question is from one of my readers in Germany. He's frustrated about the way people train in the "Globo-gyms" over in his part of the world. I understand that frustration!


Hi Kim,

One big problem I see [in Germany] is convincing females to do hard and challenging training. Most of them stay on the cardio machines forever and do some machine exercises with ridiculously light weights (even for women) and bad form. What are some clues or ways to convince females of the "right" way?

Best regards
Tobias




Tobias -

I'm still struggling with this myself!

It feels close to impossible to change the misconceptions of hundreds of thousands of misinformed females. Yikes!

It's true that most women want to lose fat. And since the general public (especially women) thinks that 'cardio = fat loss', and that 'weight lifting = unattractive, massive muscle gain'... well, they continue to do the excessive treadmill sessions and ineffective strength training exercises. Like hamsters on wheels. Running in place but going nowhere...

I try to let women know a couple things:

#1 - Muscle is the part of your body that burns fat. So, it's not a bad thing to have a bit o' muscle tone. If you add a bit more muscle to your frame, you will be burning more fat at any given moment! Your metabolism will naturally be higher!

#2 - It's really hard to put on gobs of muscle without trying. Lifting relatively heavy weights will not automatically make a woman muscle-bound. It will simply give her workout the intensity necessary to create an 'afterburn'... meaning, she'll burn calories for hours after the workout is over!

#3 - Muscle takes up less space than fat. For instance, five pounds of muscle is a much smaller pile of tissue than five pounds of fat. Therefore, if one replaces their excess fat with lean muscle, they'll be smaller! They may weigh the same... but who really cares about weight? As a woman myself, I'd rather be more compact and look good in my clothes.

It's no secret... I am 5'5" and 145 pounds. No one ever believes that I'm 145 lbs. I don't look like I weigh that much. I have a high percentage of muscle - much higher than most women, so I am not necessarily the norm. I've worked extremely hard to build a muscular physique. Anyway, my weight doesn't tell you anything about my body composition, my size, my metabolism. But the weight doesn't matter, really. And it shouldn't matter that much to any other woman.

Put on some muscle... probably melt off some fat... maintain your weight, but look smaller, tighter, and more toned... AND be able to stay at that body composition easily? Now, THAT's the way to go!!

#4 - Slow, long-distance cardio is NOT an effective way to shed fat. Intense, short bouts of cardio... and intense, relatively heavy bouts of strength training are the best way to create LARGE amounts of calorie burn over a 24-hour period (which is what will ultimately eliminate the unwanted fat).


And even with all this evidence, as well as the proof of all the lean, yummy females that have decided to trust that weight lifting can only help them... you will probably still find yourself frustrated with the resistance of females to the idea of working hard in the gym.

But keep me posted! If you even convince just a small handful to tap into their potential, you have been successful!

Thanks so much for the question, Tobias.
I feel your pain!
Hope my answer helped -

Kim


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

"The greatest education in the world is watching the masters at work." -Michael Jackson

To pay a bit of homage to the late, great Michael Jackson,
I pulled out one of his quotes.

It was certainly sad to hear the comments of those recently surrounding him during the process of his upcoming comeback. It was said that the MJ of old was preparing to give us some amazing, new creations in the world of entertainment. Alas, it wasn't meant to be.

However, we cannot deny that he really was a master at singing, dancing, performing, and entertaining. Anyone who has ever wanted to be in the entertainment business could learn a whole lot from watching Michael at work.

And it's this way in all aspects of life.

Want to be fully educated in the world of business? Find the 'masters' of business/marketing/management and emulate them.

Want to be a phenomenal cook/chef? Seek out the best of the best, and you'll get a solid foundation about what it takes to cook.

Want to become strong, fit, and healthy? Search for those persons who have injected strength, health, fitness, and wellness into their own lives. Learn from the fitness 'masters'... imitate the steps they take... adopt the habits that make them the best at what they do.

Why reinvent the wheel when you want to accomplish something great in your life?

We all know, especially from MJ's untimely passing, that life is short.
Go after what you want! Find a role model and follow him/her!
What have you got to lose??!

Maybe you don't have the natural talent to get you to the point of a 'master'.
But you can sure try...

Maybe you'll still be a bit mediocre when comparing yourself to the best.
But isn't an 'average/mediocre' label better than being on the bottom, simply wishing you could do more with your life?

Thanks for the wisdom and the pleasant memories, Michael Jackson.
You will be missed...

Abdominal Wednesday... structural flaw?

Let's get right to another reason for the suck factor of crunches, crunch variations, and situps!

Reason #4: The structural design of the abs shows that torso flexion is not the primary purpose of the abdominal muscles.

If the primary purpose of the abs was to bend the torso forward, the rectus abdominus muscle (the "six-pack") would be one long muscle - kinda like the bicep (which stretches from the shoulder to the elbow), or the hamstring (which stretches from the hip to the knee), or any other muscle whose primary function is to cause flexion.

BUT... the rectus abdominus is NOT one long muscle. It is divided up into small packages.

Upon inspection of this muscle's structure, it can be proven that the rectus abdominus helps to make integrated movements with the other abdominal muscles AND it helps to stabilize the spine by preventing extreme movements.

Let's try an exercise that targets more than just torso flexion...



Another crunch replacement exercise: SIDE PLANK
... laying on your side, in a straight line from head to heels, prop yourself up on your elbow and hold your hip up off the ground for at least 20 seconds
... more advanced: keeping the hip elevated, place the free arm behind your head, then rotate the elbow down toward the ground and back up to the ceiling (the entire body will rotate, too)

Truck Pushing GALORE!

Well...
Two and a half more weeks until the 2009 CrossFit Games. Wow.

Us SoCal qualifier girls have been training hard, trying to prepare for a competition whose parameters will continue to be unknown for another 2 weeks.

Yeah. Talk about nerve-wracking...


Honestly, it's been absolutely fantabulous to work amongst such strong women!
We have so much fun!

Maybe you don't think this is fun... but we sure had a blast the other day.

Thanks for coming down to Long Beach, Kris and Val!
And thanks for allowing us to push your big ass truck, Jason ;)

Reader question - "Why is my stomach girth increasing?"

I recently received another great question on my YouTube channel. The query came in response to my 'Pet Peeve' video about the use of weight belts. If you haven't seen the vid, just know that I am not a fan of weight belts. They put a lifter at risk for back injury because they teach improper activation of the abdominal muscles. Read more below!

"I was especially interested in your comment about how the superficial ab muscles push outward against a weight belt. What I notice is this. Whenever I start doing weight training my entire abdominal girth increases- I actually develop a gut whether I wear a belt or not. This is exactly what I do not want. Could this be because I have lax or weak superficial abdominal muscles? Or am I just using them wrongly? I have no gut otherwise- please help! Everyone at the gym believes this cannot happen..."

Thanks for submitting your question! I understand your frustration...

It's not that you have weak superficial ab muscles. It's that you probably use your superficial muscles TOO much through incorrect technique (and possibly have weak "deep" ab muscles). Instead of activating the deep AND superficial muscles together and "bracing the abs", you might just be pushing your stomach outward during the abdominal contraction of a heavy lifting exercise.

And, since we've never met, the reason I believe your technique of tightening your abdomen may be wrong... you mention that you sometimes wear a belt. Since the belt teaches you to push outward, then you probably do it without the belt as well. That practice of leaving out the ever-important deep abdominal muscles through weight belt use is dangerous because it puts excess pressure on the spine - instead of giving it stability.

When doing any sort of weight training movement, try to actively tense your midsection like an invisible corset. Don't pull the stomach inward like a vacuum... just brace!

Initiate the exertion part of an exercise (the "push", the "pull", the "thrust", etc) by bracing the abs and simultaneously exhaling with control. This will help you activate the deep and superficial ab muscles together - or at least activate the deep muscles BEFORE the smaller superficial muscles kick in.

Also, I guess I can't say that your increasing abdominal girth completely comes from incorrect technique while lifting. While evaluating your technique, make sure to evaluate diet and overall activity levels as well. Some folks find that their appetite increases when they add strength training to the mix. Excess caloric intake is a great way to increase abdominal girth! :)

I hope my advice helps you avoid that increased abdominal girth... And maybe even causes you to sport a newly chiseled stomach!

Good luck!
Kim Ball


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

"What you do in the gym should improve quality of life first and foremost, and any activity that carries a high likelihood of injury is very rarely worth the risk." - Eric Cressey

I am dedicating this quote to those people who:

1) Perform prehistoric bodybuilding-type workouts, filled with isolation exercises and movements that are unsafe in terms of body biomechanics.

2) Have an injury and push through pain (the bad kinda pain... the sharp, shooting kind!), with complete disregard for the area that needs rest and recovery.

3) Practice extremely high exercise volume, in hopes of reaching a goal faster (and because they think 'more is better')


Eric Cressey's words pertain to anyone who falls in these three categories.
Because...

#1 - If we exercise the body with faulty biomechanics, or in a manner that's different from the way the body actually works, then that exercise is not going to improve our quality of life! In fact, it'll probably end up leading to incorrect movement patterns, muscular imbalances, annoying aches and pains, and nagging injuries. So, stop doing behind-the-head lat pulldowns and endless bicep curls!

#2 - If we don't tend to things that are irritated and painful, then we are eventually gonna get injured! That is pretty much guaranteed! It's just not worth it to "push through the pain" or to ignore physical issues. Those pains are important signs that something is wrong! It's just not worth it to risk creating injury from that pain. So, even though it sucks to have to avoid certain movements temporarily... and to have to do some extra rehab-type exercises/stretches... it'll only improve quality of life to get rid of not-so-friendly pains.

#3 - The body can only handle so much physical stress. If we are using exercise excessively and in a compulsive way, in order to reach a fitness goal - and NOT because we really enjoy the activity we are excessively participating in... then we are most likely going to become run-down, exhausted, and possibly injured. If lots of physical activity is present in life because it is extremely enjoyable, and if we can step away from that activity when it's necessary to take a break, then I'm all for a hefty exercise schedule! BUT - if we are exercising whenever we possibly can, because of guilt, obligation, compulsion, or any related issue, then we are not using physical activity to improve the quality of our lives. Period.


So, like fitness pro extraordinaire Eric Cressey has stated so well...
THAT should be your main focus when adding exercise to your life.

Is it the kind of exercise that improves the quality of your life by working the body in a balanced, functional way?

Is it the amount of exercise that will give you the results you seek, yet won't allow you to become burnt out and exhausted?

If not, it's time to make some changes.

Now, I'm gonna go improve the quality of MY life by climbing some rocks in Joshua Tree this weekend! Talk to you on Monday!

Abdominal Wednesday... superficiality

Another reason why crunches, situps, and other typical variations of these exercises are bunk!

Reason #3: Crunches and crunch variations only work a very small percentage of the superficial muscles in the abdomen.

There are many layers of muscle in the abdominal cavity. And the most important layers in which to develop a good base of strength are the deepest muscles. This is because the deep ab muscles help to protect the lower back, and they help to form the protective, invisible muscular "corset" surrounding the organs and the spine.

Crunch-type exercises do nothing to stimulate this extremely important deep layer! They suck!

Yes, we want to make sure the superficial layer of abdominal muscles is also strong... but it is essential to strengthen the innermost muscles FIRST. If the deep muscles are weak, but the superficial muscles are strong, injury is almost imminent.


Also, exercises that stimulate the superficial muscles are not very intense. They burn little calories. They have little effect on the metabolism.

On the other hand, exercises that target the deep, inner abdominal muscles are generally more intense. They generally involve more than just the abdominal muscles. Therefore, those exercises not only improve abdominal strength, but they help to create a pretty hefty metabolic disturbance in the body... which will help with fat loss!


The PLANK, some pushups, relatively heavy squats, and this exercise (below) will help activate and strengthen the deep muscles!



Another crunch-replacement exercise: TUCK-UPS on BALL
... assume a pushup position, shins on a stability ball, hips open & stomach tight
... keeping the shoulders directly over the wrists, tuck the knees into the chest, then return to a straight body position with control

Replacements - Finally!!

Okay, okay - I've got some readers who want to know what kind of exercises should replace the crunches and the situps...

I hate to make my readers unhappy with impatience ;)
So, let me offer some clarity.

But first and foremost, let me tell you that -
Exercises that target the abs will only really help you improve your abdominal strength. They will NOT flatten your stomach.

The layer of fat covering your abs will be best removed through overall activity (especially the addition of intense activity) AND proper nutrition.

Strong abdominal muscles will come from exercises which mimic how the abdominals work.

The abs work to:
-stabilize the spine during coordinated movements and heavy lifting
-absorb force and momentum (in order to stop the spine from undergoing extreme movements)
-transfer power from the lower body to the upper body
-place the pelvis in a neutral position so as to protect the lower back

Did you notice I didn't say that 'the abs primarily flex the torso'?

They do not.

Get that idea out of your head... it's incorrect!

So - in order to stimulate the abs in a similar way to their purpose, we need to:
-perform exercises where the abs undergo isometric contraction (PLANK, SIDE PLANK, PLANK MOVEMENT VARIATIONS)
-perform movements where the abs work with other muscles in the body to produce power (CABLE WOOD CHOP, PUNCHING, KICKING)
-perform activities that allow the abs to absorb impact and force (MEDICINE BALL DRILLS)
-perform heavy lifting motions which force activation of the abs


Here's one for you to work on...



1st crunch replacement exercise: PLANK
... a pushup position on the elbows, body in one straight line, hold the isometric contraction for at least 30 seconds
... more advanced: put elbows on a stability ball OR feet elevated on a raised surface
... even more advanced: without wiggling the hips, transfer from the plank to the pushup position and back down (one arm at a time)

Reader question - "Your opinion on Les Mills classes?"

Let's get back to the reader questions. I've had a couple good ones as of late...

Good morning Kim,

I'd like to know what do you think about the Les Mills Body Training Systems.

Thanks,
Henrique

Thanks for the question, Henrique!
I wasn't 'in the know' about the Les Mills fitness programs - but I did some research, and I'd be happy to give you my opinion from what I've read and seen. Obviously, I've never taken a class, so I cannot give you a complete testimonial or position statement - but I appreciate that you'd like to hear my thoughts :)

First off, for those of you who are unawares...
All over the world, gyms have implemented pre-programmed group fitness classes, created by the LES MILLS Group Fitness System. These classes include:


BodyAttack- a sports-inspired cardio workout, complete with interval training

BodyBalance- a holistic, calming class, involving elements of yoga, pilates, and tai chi

BodyCombat- a cardio kickboxing type of class, combining skills from karate, boxing, Tae Kwon Do, Muay Thai, and Tai Chi

BodyJam- a funky, hip-hop-style dance class

BodyPump- a barbell class with basic strength exercises

BodyStep- a modern step class with some cross training

BodyVive- a low-impact workout with stability balls, tubing, and small hand weights

RPM- a high-energy spin class


Basically, the Les Mills Body Training System involves a variety of challenging classes filled with movement, high energy, and up-beat music.

Anything that involves movement... motion... activity... major muscle stimulation...
can NOT be a bad thing.

I am not going to reprimand anyone for taking part in these classes. I'm not going to say that they are a waste of time. I will only commend those who participate because the classes do involve more challenging forms of physical activity.


That being said...
I do find negative aspects to these classes.

#1 - The classes are pre-programmed. New choreography and music are created for each class every 3 months. Now, some gyms may alternate between new and old choreography. But for those individuals who spend oodles of time doing these classes alone, even that small amount of variation will not help to progressively overload the body toward one's desired results! The way to cause change and transformation is to progressively stimulate the body with more difficult challenges as a training program advances. Since these classes remain the same over time, there is no effective progression to help someone lose fat (which is one main reason why people take the classes in the first place!)

#2 - The longer an activity is, the less intense it automatically has to be. You can only keep up extremely high intensity for shorter time periods. Since these classes are 60 minutes long, most exercisers will end up working at a relatively lower intensity - much like longer, slower cardio sessions. Since intensity is a huge proponent of a workout that creates a huge metabolic disturbance... these classes would not be an optimal solution by themselves. They cannot elicit the high intensity that shorter training sessions can accomplish. However, as an adjunct to a complete strength training program, I am all for the inclusion of these classes.


Now, the positive aspects...

#1 - These classes involve explosive movements, compound exercises, and full ranges of motion. Because of this, they are a much better choice for activity than long, slow, boring cardio. Even though the exerciser might adapt to the choreography over time, it is very probable that they will still be exuding more energy through these energetic activities (and moving through a larger range of motion) than they will on the cardio machines.

#2 - The BodyPump class involves an instructor teaching the correct technique of basic lifting exercises. I think that it is important for exercisers to gain that positive reinforcement about proper technique from a knowledgable instructor. This class would likely be very beneficial for many less advanced gym-goers.


So, to conclude all my ramblings - I believe that a strong resistance training program is necessary for an individual to get measurable results from exercise. But, activities that tax the entire body - more metabolic activities like circuit training, interval training, and challenging classes - are also an important part of a complete training program. Because of that, I think the Les Mills Body Training classes (or any other similar classes that you might enjoy) are a great inclusion to your week of exercise.

Hope that helps!
Kim


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when anyone else would understand if you fell apart, that's true strength." -Author unknown



Have you ever known an individual who just seems to avoid crumbling to pieces when challenges are constantly being placed in front of them? That's the sign of strength.

Have you ever seen an Ironman triathlete push past the point of exhaustion to finish the most extreme physical competition known to man? That's a sure sign of mental strength.

Have you ever heard the stories about those people who have been caught in severe conditions out in the wilderness - and who have survived through the night? Those individuals have really exuded immense amounts of strength.

It doesn't matter how strong you are physically (well, it does to some degree... a progressive increase in physical strength is desirable to most exercisers!) -

What does matter is the strength of your mind - your mentality.

When you want to give up, it shows true mental power to resist that urge. And even though you may think that you fall into a different category than the people described above, I really want to make you believe that you can be just as strong.

In my area of expertise - fitness and nutrition - it's extremely easy to give up when something is new and uncomfortable. But if you want it bad enough, you'll persevere past the discomfort by calling upon your own mental strength.

In my training for the CrossFit Games, my training sessions are focused on pushing past the point of wanting to quit. That's right! Not only are the workouts physically challenging, but they are mentally challenging as well.

In my clients' training sessions, I attempt to teach them how to work through difficult, uncomfortable feelings, and how to push the limits of their physical abilities.

For those that request my nutritional advice, I try to explain that each choice they make can lead them to better health - that is, if they don't give up on their efforts to adopt better eating habits.

Mental fortitude is key in health, in fitness, and in all aspects of life.

I hope you strive to be strong :)