How many times, dear ladies, have you heard from your coaches: "You need a gentle load, you are a woman"? Sounds like women are sick people, what kind of nonsense?
Often I have heard that girls and women should not train intensively and with weights, because they are … women! Nothing like this! I urge you, lovely ladies, to throw this stereotype out of your head and build your fitness classes the way you see fit, not your coach.
Sounds intimidating, I know. Surely you are now thinking: "But he is a coach, he knows better!" Well, a logical statement. But let's go deeper, who is your coach? Master of Sports in Bodybuilding? Or the European Powerlifting Champion? Or is it a girl competing in the fitness bikini category? If so, then really, your coach knows better, because these are seasoned guys! They know what they are talking about because they do it themselves and teach it to you. But what if your coach is, say, a master of sports in rhythmic gymnastics or Greco-Roman wrestling? I am more than sure that such "trainers" did not even hold dumbbells in their hands! Therefore, I assure you to rely on the opinion of such "trainers" is not worth it, because they do not know at all what fitness and bodybuilding are.
Do you know, my dears, what is fitness? There is a misconception that fitness is jumping on a step platform with 2 kg dumbbells in hand … To be honest, this delusion just touches me, especially when someone says that thanks to this "fitness" you will lose 20 kg.
First, fitness is not about jumping at all! This is a complete set of basic and isolating exercises aimed at strengthening and building muscle tone. If you want a press with cubes and a round ass - then fitness is for you. However, I will note right away that you should not be under the illusion that by intensively pumping the same press, you will become the owner of the cubes. Yes, you will have cubes, but you will not see them because of the layer of subcutaneous fat on the abdomen. Thus, it is not enough just to pump the abs to a sweat, you also need to follow a diet! But more on that later.
So fitness. These are squats with a barbell of 50 kg, this is a deadlift with a barbell of 30 kg, these are dumbbells of at least 5 kg, this is a bench press, this is a deadlift, these are isolation exercises on simulators and just a little bit of cardio (and not 100%, as everyone thinks). I think you've already gotten my head around this, fitness is all about weight training. No burdens - no result.
For those who think: "The bar is only for men! We are girls and we do not want to be pumped!", I inform you that you will not be pumped! But, say, squatting with a barbell of 40-50 kg, you will get a round and taut butt of your dreams as a result! Do you want such an ass? Of course you do, everyone wants it.
Why exactly a barbell? At least because it is much more convenient to squat with it than with dumbbells … Why 40-50 kg? Yes, because it is from this range that the muscles receive exactly the stress that makes them become elastic and grow.
I guarantee you the following, your coach will never approve of such a load, because you are … a woman! Svetlana Eregina is the absolute champion of Moscow in the fitness bikini category, squatting with a barbell weighing 90 kg. I personally squat 50 kg, and by the end of the year I intend to reach 60 kg so that I have a freaky ass! And you? Still think this is not for you? What is a big burden for a woman?
Well, I can only sympathize with you … after all, without a gym, without additional weights, your path to the figure of your dreams will drag on … for about a lifetime!
For those who do not believe in my approach to training, I attached a video of Zina Rudenko to the article. Maybe Zina will be able to convince you?
