The Fit Effect, LLC

April 2008

Women:  Get The Facts and Don’t Fear The Weights

One question many women ask themselves is how they should be training different from their male counterparts. Women have a tendency to think that they have special needs being a female and if they trained in a similar manner to that of a guy, they would start resembling a guy; growing more muscles then they desire.   Unfortunately, this is a big mistake on their part.

The main thing you have to keep in mind here is that, yes, there are hormonal differences between males and females that will cause them to react in slightly different ways to exercise, and sure, most females probably will struggle a little more with that last little bit of stubborn body fat (probably not what you wanted to hear), but physiologically speaking, both males and females do still have quite a bit in common and females don't need a completely special way of training.

The fact of the matter is that most females are just not going to grow that big. You do not have the testosterone present in your body to do so, so unless you are supplementing with additional testosterone (which 99% of you aren't), building massive muscles should be the least of your concerns.   So, that means, lifting heavier weights does not necessarily translate to a large degree of muscle mass built for you.

Point two to this is that females typically do develop muscle at about half the rate of men, thus, again, this even further proves that you should not be concerning yourself with the thought that you'll spout gigantic muscles overnight if you so much as pick up something heavier than 10 pounds.

The Typical Female Workout

Most females, when first beginning their journey into fitness, will head straight to the cardio equipment and put in a good thirty minutes to an hour per day doing whatever mode is their choice.

Not that cardio isn't a good idea - keeping your heart in good cardiovascular shape is always important, but, in terms of aesthetics and improved fat burning and body shaping capability, cardio really is not going to be your best option.

Couple that with the fact that these same women will either avoid lifting weights altogether or only lift very light dumbbells for a high number of reps (thinking they will "tone" their muscles), and you are definitely in for a lack of results in most cases.

A Better Way

Right from the get go, it's best if you can wrap your mind around the idea that if you really want to change your body, weight training is going to be the way to do it, coupled with a good diet plan.

 Diet and lifting trump hours on the cardio equipment any day of the week as far as fat loss is concerned. Sure, some cardio will help speed the process, but you really do need to be careful here because more does not equal better when it comes to this side of the fitness equation.  

Article reprinted with permission.  Author:  Shannon Clark.  
Look for Part II of  article in our May Newsletter.

 If you are interested in weight training, please call Ray or Christine at

832-755-1949 or visit our website @ www.TheFitEffect.Net

Choose Fat Wisely

Americans may eat too much fat overall, but 90 percent of us don't consume enough of the fats that are good for us.

The right balance of omega-3 and omega-6 fatty acids is vital to cardiac function, joint and skin health, insulin balance and mood stability, according to Dr. Artemis Simopoulos, author of The Omega Diet. 

Unfortunately, most of us consume too little omega-3 fatty acids and too much omega-6, which is found in corn oil and can worsen symptoms of some inflammatory and degenerative diseases such as arthritis.

To increase your intake of omega-3 fatty acids, Simopoulos recommends eating fish (especially salmon) at least twice per week.

You should also increase your consumption of green leafy vegetables, flax seed and walnuts, while cutting out as much animal fat and hydrogenated vegetable oil as possible.

Source:  American Council On Exercise  - ACE Fitness Matters

Corporate Wellness Programs

If your company is interested in starting  a Corporate Wellness Program, The Fit Effect is ready to help.

 We offer comprehensive wellness programs for the corporate sector.

Services include:

• Fitness Assessment / Personal Training at your corporate gym.

• Group Fitness classes.

• Educational seminars.

For more information, call
832-755-1949

The Fit Effect, LLC

www.TheFitEffect.net  *   ray@TheFitEffect.net   *     832-755-1949

Ray Bessette is a Graduate of the Professional Fitness Institute, NASM, ACE, NSCA Certified, and founder of The Fit Effect, LLC.  With over 26 years of experience in the fitness industry, Ray is committed to exceed his client's fitness goals by utilizing his education, knowledge and experience through motivation, communication and perspiration.    "By listening to every client’s specific needs I am able to evaluate and develop a structured program that will enable you to reach your wellness and fitness goals. Certified trainers play many roles in the client/trainer relationship. I will motivate, inspire, educate, and coach you to levels once accepted as unattainable."

Ray is also a NPC National Bodybuilding Competitor.

The information on this website is intended for information and reference only. It is not  and should not be a substitute for  professional, medical advice. Information on this site should not be used to diagnose, treat, cure or prevent any medical condition.
Our bodies are all different and you and your health care provider know it best.

 Copyright © 2006 - 2008, The Fit Effect, LLC
www.thefiteffect.net
All rights reserved