I’m a woman and I totally agree with what you’ve said. Guys at my gym look at me as an outsider, giving me what-the-hell-are-u-doing-in-the-mens-territory looks. I never leave the gym unless my shirt is SOAKED in sweat. I lost so far around 50 lbs (I weight around 170 lbs now). I do challenge myself.. A LOT and I AM noticing changes. The problem is, I feel like my trapezious muscles (is that what they’re called?) are getting bigger and I hate that. I do shoulder press and that seems to bulk up my trapezious muscles. I don’t know what I should do. Maybe women can only bulk up in that area? I’m thinking maybe I should stop the shoulder press workout? But I do want my arms to be toned and my deltoids to show.
Hold a light-to-medium-weight kettlebell in your right hand and stand with feet slightly wider than shoulder width. Perform a kettlebell swing, hold the weight only in your right hand. As you complete the swing, when the kettlebell is out in front of you, shift it into your left hand for the next rep. Alternate reps back and forth until time’s up. (If you’re not comfortable shifting the kettlebell between arms on every rep, do 5 single-arm kettlebell swings with your right arm, then place the kettlebell on the ground and do 5 single-arm swings with the left; alternate those two moves until time’s up.) Do 3 sets.
I've been doing aerobics and kickboxing for a couple months and decided its time I got organized. I got this book to help with strength training but after reading it I can see its going do more. It helps you identify what you need to do as a individual to help you create and reach goals based on what you want from your work out. Its a very easy read, explains everything and doesn't just assume everyone knows all the terms when it comes to the body and working out. I would recommended this to people starting, people who have been working and want to step it up and to those who have been doing it for awhile. The writer is a physical fitness trainer but also someone who knows how to explain things clearly.
Hey Alejandro! Yep, I’ve read it. I ALMOST picked it for MASS a couple months ago, actually, and it’s included in the lit review for my thesis project (we’re using load/velocity profiles to track fatigue recovery in men and women). Tell me if I’m crazy, but it seems like the effect sizes were just large because the variability was so low. Looking at figure 1, it doesn’t seem like the differences are really all that large or meaningful.
This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of each movement, but there are two (tough!) changes: You'll complete a total of 4 full circuits (that's four sets of each exercise for both workouts) and there will be no rest in between each circuit. This week is all about keeping you moving! After you finish the last movement of either workout, you'll immediately return to the first movement and begin a new circuit!