It doesn't help that the first thing that comes to mind when bodybuilding is the topic of conversation is "Steroids". If you bodybuild, you must be on steroids right? Nope, wrong! There is a beautiful art which exists called natural bodybuilding, which is what I do. You're probably wondering where the line is drawn between natural bodybuilding and "unnatural bodybuilding" if you will. Many people will have their own opinions on this but of course, I'll share my own. There are a countless amount of supplements available to men and women interested in enhancing their performance in the gym. However to ensure they're legible to compete in natural competitions, they would have to abide via the guidelines set by the W.A.D.A. (World Anti Doping Agency).
Prohibited substances are as follows:
- All Anabolic agents (Anabolic androgenic steroids)
- Hormones and related substances (Insulin is a highly anabolic hormone which plays a big roll in gaining muscle mass, bodybuilders have been known to inject insulin from pigs, like diabetic people do. However their purpose is to keep their body in an anabolic state!)
- Beta-2 Agonists
- Hormone antagonists and modulators
- Diuretics and other masking agents (When in the final stages of preparation for competition "unnatural bodybuilders" take diuretics to completely get rid of any water retention they have to give them a more ripped look)
Prohibited methods are as follows:
- Enhancement of oxygen transfer (Blood doping)
- Chemical and physical manipulation
- Gene doping
I believe Weightrainophobia is a result of the common misconceptions both men and women have about bodybuilding (mostly women), as they're of course focused on maintaining the most feminine look they possibly can. Weight training (minus prohibited substances) can help you get that body you really want! Whether it be a toned bum, stomach, I've had a few complaints about "bingo wings" (The excess skin that hangs from the back of your arms, for those who've never heard of it because I most certainly hadn't until recently!) All of these things can be achieved or changed via weight training.
I'd just like to point out that the urgency I show in promoting weight training to women in this post is not to be confused with the passion I show for bodybuilding myself, it's simply to clarify that lifting two 5kg dumbbells for 15 simultaneous repetitions won't turn you into this...
Alina Popa. A female Romanian bodybuilder who came 3rd in this years Ms International... I said female right? Oh yeah. I'll let your imaginations wonder what 1st & 2nd places looked like. Lets just say, it wouldn't take W.A.D.A long to decide whether she's legible to compete in any natural competitions...
Women don't naturally produce anywhere near enough testosterone to build such muscle mass. The use of prohibited substances can make women look just like Miss Popa...If that's your kind of thing. I'm not judging If it is... Honestly I'm not. No promises though.
Adding weight training once or twice a week into your weekly routine will be the beginning of forever for a lot of you, If you just give it a try, find that inner motivation and stick it out. The beginning is always the hardest part.
This is Miss Alex Zarega, she weight trains Monday-Saturday. That's probably as often as Miss Popa, possibly more often! A safe assumption to make due to the obvious difference in intensity the two athletes would train at.Not to say Alex doesn't train at a high intensity, just for Alina to achieve the physique she has, it requires such a high intensity, she most likely requires more days to rest to allow recovery.
Alex has been training 2 years and 8 months. Her supplementation includes:
- Fish Oil
- Vitamin C
- Calcium
- Muli-vitamins
- Optimum nutrition Pro complex protein
Her diet isn't complex either. A sample diet of hers consists of:
- Meal 1: (1) Scoop protein powder, (0.5 - 1) cup Multigrain Oats (measured dry), (1) tbs. Peanut butter.
- Meal 2: (7) Egg whites, mixed greens
- Meal 3: (4-6) oz. Chicken, mixed greens, (4) oz. Sweet Potato
- Meal 4: (4-6) oz. Extra lean ground turkey, mixed greens
- Meal 5: (4-6) oz. Tilapia, mixed greens
Here's a basic workout sample I've constructed that girls can use just to get a feel of weight training.
Monday's – Upper Body
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Machine Chest press
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3 x 12 - 15
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Seated machine row
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3 x 12 - 15
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Dumbbell Shoulder press
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3 x 12 - 15
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Tricep cable pressdown
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3 x 12 - 15
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Dumbbell Curl
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3 x 12 - 15
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Thursday's – Lower Body
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Barbell Deadlift
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3 x 12 - 15
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Leg Press
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3 x 12 - 15
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Lunges
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3 x 12 - 15
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Seated calf raise
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3 x 12 - 15
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Abs
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Lying leg raise
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3 x 12 - 15
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Swiss ball crunches
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3 x 12 - 15
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3 x 12 -15 = 3 sets of 12 to 15 repetitions. (1 minute rests between sets)
"Whilst cardio burns calories and fat when you're performing it, high rep strength training has what is known as high EPOC or Excess Post-exercise Oxygen Consumption. This is a fancy term for saying how long your metabolism is elevated after exercise. Studies show that a well designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after strength training. Whereas once you stop cardio, the calorie burning stops as well." - Bodybuilding.com
Not as scared of weight training as much now are you? Even If you're still scared, weight training has become that little bit more appealing hasn't it? Tomorrow is a new day. Set yourself a goal, head to the gym, look at the dumbbells for a second or two, focus, pick them up and make the change you're willing to work for. Remember I didn't say it would be easy. I said it would be worth it.
References
Any further questions about anything in this post
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