Can women do the same fat burning workouts as men? That is
one of the biggest questions I get.
And the answer will shock you.
I train a lot of men and women who do the same workouts -
and here's the shocker: Most of the time, the women get the
best results by using interval training and superset
strength training.
Why?
Because most women are doing such ineffective workouts
right now, that they are getting no results. They aren't
working hard at all, only long and slow. But when they
switch to intervals and resistance training, their bodies
get lean fast and they lose inches fast!
However, I also sometimes will change the program for women
in order — we might reduce the number of sets per
exercise or we use body weight exercises in place of
dumbbell exercises.
And the reasoning here is this. To "bulk up", bodybuilders
need to do a lot of volume (a lot of sets and reps) - and
they have to eat a lot, which obviously people aren't going
to be focusing on if they want to lose body fat.
Women who want to burn inches from their thigs are not
going to be pigging out. They're going to be eating what
they're supposed to.
But back to training. In my Turbulence Training programs we
don't have body builder type volume in the first place. So
most women, like I said, just train normally on Turbulence
Training and don't change it at all - and they lose fat and
do NOT bulk up.
However, I sometimes change the program only for a woman's
mindset purpose as opposed to an actual physical purpose.
Instead of doing three sets per exercise, we'll just do one
or maybe two sets per exercise. That way it just decreases
the amount of volume and reduces the chance of gaining
muscle. So that's the biggest change that I'll make for
women.
It really just eases their mind so they won't think they
are getting big and bulky.
On the other hand, another mindset change for women is if
we use a pushup in place of a dumbbell chest press women
are much more comfortable doing pushups because they don't
associate that with gaining mass.
We just make sure that the pushup is very challenging, so
decline pushups are probably one of the most challenging
pushups. So if a woman is using 30 or 35 pounds in
dumbbell chest presses, then sometimes they get a little
anxious about that so we'll just switch them over to
decline pushups.
These pushups are very difficult exercise, still getting
the same type of results, same benefits, but now they're
not worried about the so-called bulking up.
So, those are the changes I make and I'm not hesitant to
say I'm making them mostly to suit the mindset of the
person because I know we're not losing results.
And another thing to consider about volume of training is
that you don't have to do six different exercises for a
body part and four sets per exercise.
Strength training is a very efficient process. So even if
you only did one hard set of each exercise you're probably
going to get about 75% of the results if you did three sets.
So that's an important consideration for people that are
really pressed for time. So if you're a guy and you still
want to gain some muscle and lose body fat but you only
have 15 minutes to workout, well just do one set per
exercise, one really hard set per exercise rather than
three and you'll still get your entire workout done.
People just have to realize that if they only have 10 or 15
minutes they can still benefit their body and their fat
loss efforts just by training at a reduced volume.
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Get your free report on the dark side of cardio at
http://www.turbulencetraining.com . Find out if cardio is
hurting your body and wasting your time.
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