How do I get a body like that?

Changing your body is not rocket science, but it is hard work. The hardest part is not learning what to do, it’s sticking to the plan. In our experience one of the most important, and completely overlooked (especially by women) areas of MOVE BY DESIGN, is strength training.

 

When I say strength training I am taking about lifting heavy things (weights or objects). I am talking about 85-95% maximal effort to move a weight; and just to be absolutely clear, no matter what you are training for, you NEED to be lifting heavy at least two times a week.

 

Lifting heavy IS BY DESIGN!

 

The more lean muscle mass you have the longer and better you live. Individuals with higher levels of lean muscle tissue experience low levels of cancer, diabetes, depression, osteoporosis, and every other modern disease. Lets take a look at some specific effects of strength training that make it BY DESIGN.

 

Heavy lifting increases the body’s production of all anabolic hormones: testosterone, growth hormone, and insulin like growth factor 1(IGF-1). You might be reading this and thinking that these hormones are only important if you are a man or body builder, but nothing could be further from the truth.

 

These hormones:

 

1)   Increase sex drive

2)    Help your body burn fat

3)    Help the body make other hormones (i.e estrogen in women)

4)    Help the body build strong bones

5)    Build lean (attractive muscle mass)

6)    Decrease stress hormones such as cortisol (a hormone that can negatively affect the body by breaking down tissues and storing fat)

 

It is no wonder that our Paleolithic ancestors lifted heavy very often and experienced none of the problems or diseases that the vast majority of humans experience today.  

 

What exercises should I do?

 

The best exercises to build strength are the following:

 

1) Dead Lift

2) Squat

3) Bench Press (push up)

4) Push Press (standing shoulder press)

5) Pull-up (using body weight)

6) Dead Lift

7) Squat

 

Yes I know dead lifts and squats are on the list twice; you can’t build total body strength without them. In fact if the only two exercises you add to your training are squats and dead lifts you will not be disappointed by the results. It is possible to consider adding a few Olympic lifts (cleans, snatches) if you would like. The point is all these exercise require multiple muscle group activation and will totally work your whole body and get it stronger.

 

If you currently struggle with doing pull-ups or push-ups you will need to modify the exercise until your strength increases and you can perform a full repetition with proper form. YouTube is a great source for learning how to do modified versions of push-ups and pull-ups if you can’t do a full one.

 

Despite all the health benefits of lifting heavy that I just mentioned, I can hear the excuses coming at me now.   

 

MYTH #1 I want to lose weight (fat) so I should spend my time doing cardio (running, biking, glider) and not lifting weights.

 

If fat loss is your goal please commit this John Berardi, nutrition PhD., quote to memory “Abs are made in the kitchen.” In other words you need to start EATING BY DESIGN first and foremost. When it comes to exercising for fat loss the science is incontrovertible, people who lift heavy during their workouts lose much more body fat and gain more lean muscle mass then those who do not. I have attached a short article on this topic, if you would like to see it just click on the link.

 

http://www.exrx.net/FatLoss/WT%26End.html

 

MYTH #2 I don’t want to lift heavy because I don’t want to look “manly” or have big muscles.

 

This is the most common complaint from women. Do you remember where abs are made? Well big muscles are made in the same place, coupled with testosterone, growth hormone, and IGF-1.  It is very true that women make these hormones after lifting heavy but not in the same quantity as men. Becoming stronger, for women, will not mean manly arms or jaws. What it will mean physically is lower body fat percentage and a lean sculpted body. Chemically, the production of testosterone, growth hormone and IGF-1 will help women’s sexual drive, bone density, moods, etc. Check the 5^th paragraph of this blog post for further details.

 

I would like you to check out this YouTube clip.  It’s a clip of female Olympic lifters.  These women lift heavy all the time and notice what their body’s look like. 

 

http://www.youtube.com/watch?v=rOJdtaH1noU

 

MYTH #3 I don’t want to lift heavy because it takes too much time. I see how long it takes body builder “types” to work out.

 

Bodybuilding is one of the hardest sports on the planet.  Because the majority of us have no desire to ever step out on stage to compete, we do not have to worry about specific muscle development and muscle symmetry. It is this specific attention to detail that requires many hours of dedication in the gym, not completing the exercises discussed above.

 

Sample workout for beginners

 

Monday:             Squats 5 sets of 5 reps

                        Dead lifts 1 sets of 5 reps

                        Push Press (Over head press) 5 sets of 5 reps

 

Thursday:            Squats 5 sets of 5 reps

                        Dead lifts 1 sets of 5 reps

                        Bench Press (or push up) 5 sets of 5 reps

                        Pull up 5 sets until failure

If you can do more then 12 you need to add some more resistance

 

The above workout will not take more then 30-40 minutes to complete and you are only doing it twice a week. This is only one sample there are many other effective ways to start lifting heavy. Time should never be an excuse.

 

If you are not lifting heavy please start. You can’t be fully MOVING BY DESIGN unless you are lifting heavy. Your health, and your family’s health, depends on it. If you don’t know where to start, or not sure how to start just ask us.