By: Rich McLoughlin – Contributing Writer
Editor’s Note: Rich McLoughlin is a senior exercise science major whose life experiences have led him to motivate others toward personal fitness. McLoughlin is a certified personal trainer.
This one is for you ladies.
The rooms are assigned and the flights are booked, now it’s time to start prepping for Daytona – which cannot come soon enough. The almost week-long trip from May 6 to 11 comes shortly after University of Dayton seniors graduate on May 4. With that all-important destination only a few months away, I will be writing several articles that focus on the upcoming trip and the ways you can be sure to leave that oversized T-shirt at home. I will focus on different workouts for men and women, as well as general fitness tips.
Ladies pay attention, because ladies always go first.
Debunking the Myth
This falsehood that has somehow forced its way into the minds of all recreational female exercises that holds no truth or merit. It has driven girls away from weights and onto several-hour long cardio missions that typically end up on those borderline torture devices known as treadmills, ellipticals, and the eliminator of all fat, stair climbers. I’m sorry, but the statement “I don’t want to lift weights because I don’t want to get bulky,” is an absolute desecration to all that is good in the fitness world.
I hope I have at least guided you to erase this female lifting myth that has kept you from seeing the results you have been working so hard to see.
Media contributes to the myth
Most fitness magazines featuring fitness models have their women looking bulky and overtly muscular, and that’s because they are. These women lift – a lot. They probably lift more than most men and have a high probability of using performance enhancing substances. However, there are plenty of drug-free women that know the pseudo secret of resistance training and have the results to prove it.
The difference between men and women
Wait, why do guys get big and bulky when they lift? That’s because guys produce this hormone called testosterone at about 10 times higher of a rate than women do. Testosterone is one of the main reasons men have more natural muscle mass than their counterparts. The distribution of this muscle mass in men, particularly in the upper body, is much greater than women. So, even when you do begin to build muscle, you will not look like a man.
Myth debunked ladies. Resistance training will tone you up, get rid of fat cardio training just won’t get rid of, and open your eyes to a whole new world of exercise that has amazing results. Implement the resistance training program I am leaving you with before or after your cardio routine two to three times a week and Daytona’s pool deck will be your newfound runway.
Those completing the workout should perform 10-12 reps per set, and 3-4 sets per exercise. Once accustomed to the workout, add five to 10 lbs every week or every other week to add a challenge.
– Barbell Squat
– Dumbbell Squat
– Dumbbell Bench Press
– Dumbbell/Barbell Bent-over Row
– Plank (30 seconds each set)
– Jump Squats
– Lat Pulldown (Machine or Bar)
– Alternating Dumbbell Curls
– Standing Dumbbell Overhead
– Lateral Deltoid Raises
– Front Deltoid Raises
– Right and Left Planks
(30 seconds each side each set)
– Stiff Legged Barbell Deadlift
– Upright Row
– Seated Lat Row (Machine)
– Incline Dumbbell Press
– Plank (30 seconds each set)
After this workout is completed, feel free to add more core work as needed. Remember to stretch to ensure muscles are protected.
If you may have any questions about resistance training or any of the exercises listed, please contact me at firstname.lastname@example.org.