Things to Know Part 2
She needs bigger dumbbells: http://flickr.com/photos/alizinha/
The other day we had part 1 of this article. If you missed it you can check that out here => Things to Know Part 1.
Here’s Part 2:
Train for Performance
This is the one point that I think everyone could benefit from. If you would stop worrying about how many calories you burn on the elliptical machine, during your spinning classes, or even while lifting weights and simply focus on improving your performance in the weight room, I guarantee you will build a much better body at a faster rate. And more than likely you’ll actually enjoy the time you spend training.
It’s time that women (and even men) stop focusing on how many calories they burn, what percentage is from fat, and thinking that lifting weights will make you big and bulky.
Do you want to know how my clients achieve great results in minimal time? Focus on improving your performance in the weight room. This is driving concept of Fat Loss Detour.
Change up Your Workout
While guys are usually known for switching workouts too soon (because of the “latest and greatest” thing), most women rarely change up their routine. They go to the gym and do the same boring workout. A few sets of triceps kickbacks (with pink dumbbells, of course), dozens of crunches, some bodyweight lunges with atrocious form, and maybe a few bicep curls, but not too many because God forbid they get “big guns”.
If you want more results, take a chance; get out of your comfort zone, and try something different. Stick to the basic exercises and work hard: squats, deadlifts, lunges, presses and rows.
If you work hard at those exercises, you’ll be pleasantly surprised with the results.
Realize That a Lot of Personal Trainers Don't Have a Clue What They're Doing
I can’t count how many personal trainers I have seen and heard about putting their clients through useless workouts. They have their clients doing bodybuilding splits when their primary goal is to lose weight in minimum time.
They have them doing nothing but isolation and machine exercises.
They sell them expensive, useless supplements so they can make an extra buck.
These trainers make me sick because they don’t have the slightest clue how to train anyone, and yet they have no problem taking their clients’ hard earned money.
If you hire a personal trainer, do your homework and ask them questions and get references from people they actually helped. It’s your money, so make sure you spend it wisely. It’s not difficult for someone to get a personal training certification, but becoming great at getting people results requires a lot of continuing effort, education, and experimentation.
Here’s a quick little test for a personal trainer. Tell them you can only workout three days per week for 30 minutes each time, and that your primary goal is to lose weight.
If they suggest anything other than total body workouts (or maybe upper/lower splits) with big, compound bodyweight and free weight exercises, congratulations – you found a worthless trainer. Now turn around, and walk away. Better yet, run.
Please, Ladies, Stop Using the *Tiny Pink Dumbbells—It Degrades Us All
Enough said.
*The only exception to this rule is when performing exercises that don’t require much weight such as scapulae and shoulder stability exercises – external rotations, prone trap raises, etc. Don’t even think about using those things for curls, kick-backs, and even dumbbell presses.
Okay, that's all for now. If there is anything you want to see more of on this blog, please tell me below in the comments section. Recipes, exercises, nutrition tips, etc?
Comments for This Entry
Charmed-
Thanks again for the comments. I'm not sure I understand what you mean by "a man can't learn from her". I have helped men and women alike. Thankfully a lot of men come to me for advice and help because they know I'm damn good at what I do and that I can help them achieve the results they want. The fact that I have ovaries doesn't make them think I'm an idiot.
Surely you didn't mean to belittle me with that statement because your comments are always kind and generous. . .
Thanks,
Nia
Posted by Nia Shanks at 3:00pm Mar 10, 2010 [permalink | flag as inappropriate]
Joey-
Thanks for the great compliment!! ; )
Posted by Nia Shanks at 2:56pm Mar 10, 2010 [permalink | flag as inappropriate]
Great info Nia, especially about the fat loss workouts that "most" pt's suggest that do not include the "big rocks" as I like to call them. Can't lose fat doing tricep extensions, even if they look "cool".
Posted by Joey Taraborelli, CSCS at 10:37am Mar 10, 2010 [permalink | flag as inappropriate]
The statement of pink dumbbells has nothing to do with ones strength. They do seem to signal that a woman shouldn't go past that and women should be a little offended. Nia is a trainer, they are taught to have somewhat of a target audience. Her target audience is going to be women and not because a man can't learn from her. She is going to appeal to women who are sick of the old way and for them she is encouraging. She will not be as encouraging to someone who is looking to target their inner thighs, that doen't make them any less of a person and they have most of the fitness industry to tell them they can tone by walking around the block and lifting soup cans. The same person who would be discouraged by Nia probably luvs the biggest loser and their excessive over the top exercising and finds jillian&Bob motivating. I guarantee that if Jillian said "ladies put down those pink dumbbells and show what you're made of". People would say she is tough and motivating because she knows Opra and Dr. Phil. If Nia preaches for women to try hard and eat healthy she isn't being encouraging enough. Tracy Anderson says women should never lift more than 3lbs on their arms and not enough women find that discouraging.
Posted by charmed1taz at 8:24am Mar 4, 2010 [permalink | flag as inappropriate]
Kathy-
I know what you mean, and I am always happy to see people being active no matter what it is their doing or how much weight they use. All that matters is that they try.
That statement was all in good fun. I wasn't intentionally being mean.
Thanks!
Nia
Posted by Kathy at 1:40pm Mar 3, 2010 [permalink | flag as inappropriate]
Nia,
While I've always respected most of what you had to say, I take issue with your statement that women should stop using pink dumbbells because "it degrades us all." I don't think you, or I, or any other woman, can speak for "us all," and believe me, I'm not saying this because I'm a user of pink dumbbells (I've been accused of lifting way "too heavy" for a woman, whatever that's supposed to mean). I just think that if pink dumbbells are what it takes for someone to become more active than she already is, then she should be commended for that, not put down. Would you have made the statement that men should not lift really heavy weights that require them to grunt because it degrades all men? I've had enough of grunting, dumbbell-tossing men in my life, but far be it from me to pass judgment on them, or anyone else in the gym. The fact that they are in the gym in the first place is a good thing.
Posted by Kathy at 12:06pm Mar 3, 2010 [permalink | flag as inappropriate]
Charmed-
Thanks for the great comments!
Posted by Nia Shanks at 12:35pm Feb 26, 2010 [permalink | flag as inappropriate]
The thing some trainers lack is they don't experiment on themselves or study other forms of exercise like sport specific, powerlifting, yes even for "fatloss specialists", bodybuilding etc..... See how those people get stronger without getting big, learn new exercises and different ways of changing workouts. People think when you say performance that you mean Michael Jordan or some bulky person and this is the fault of trainers and gyms in my opinion. I have known some women who have all kinds of workout dvds and they are all designed around losing something, I mean how many does it take to "tone up". Many people if they click on to where you post your workouts will freak out, like you have to train for fatloss your whole life and your site talks about other things besides losing something. That shows knowledge. If all you ever did was try to lose something IT WOULD MEAN YOU SUCK. It seems like I am in the minority in that thinking. Many men have these strange hangups as well as the women. Very strange and annoying.
Posted by charmed1taz at 11:07am Feb 26, 2010 [permalink | flag as inappropriate]