More women need to weight train!!!!

I'm a female person trainer and i'm getting tired of seeing women shy away from the weight room area. Women like to do lots of cardio. Alot of them dont realize that a tight toned body does'nt come from just cardio. You need muscles before you can tone them up!!

Hi, Im 16 years old, female. Im 5'7.......and I weigh only 99 lb!
Ive been skinny all my life and I can eat whatever I want... But I cant seem to gain weight. Ive been in competitive cheerleading for many years but it still hasnt helped. I REALLY want to gain weight so much. Im tired of having to eat even when Im not hungry because people think im anorexic. Im tired of people making fun of me for being so skinny and Im tired of that being the first and only thing that people notice about me! Its making my life miserable. I havent ever weight trained before, but it sounds like it might help. If you have any advice Id really appreciate it. Also, I dont really have much money to buy expensive weights and workout machines. But my mom does work at a Ymca and I can go in there (even though its very limited on what they have) Please help! Im very clueless abut weight training...But I want to get a lot BIGGER without losing weight!
Please help!
-Audrey

If you are interested in learning how to add muscle to your frame, do some research on weightlifting. There isn't much difference between weightlifting for women and men. After all, the goals are similar -- to put on muscle. Look for a good, basic program to start with. Next, you can buy a good bench and some weights for around $100 or so. If you can't afford that much then start with Chins, Pushups, Dips, and freehand Squats. You should be able to get a great workout using just your bodyweight for at least 6 months or so. Last, add some whey or soy protein and you will be well on your way to building a muscular, yet feminine physique.

[crazyhorse]

Nothing ***ier than a woman who weight trains! Muscles on females is very erotic!

Look into buying a weight gainer drink or powder, this will help you but you have to make sure you go to the gym and have someone show you how to weight train atleast 4 days a week.

I have to admit that until a couple of months ago I didn't want to touch weights because I thought I would bulk up and I am 5'5" at 145lbs. I am medium build and I didn't want to add anything to it. I read the Body for Life book and it changed my mind about the whole thing. I have been a regular runner for about 6 years and I have really gotten into turbo kick boxing, step and recently yoga over the past 2 years. I wasn't getting the results I wanted so I read BFL and took a few points from there. I cannot get into the eating routine. I have 2 kids and a husband, it just wasn't working for me. I need to lose about 10 - 15lbs, although I don't think I am fat I guess a little chubby. Could you recommend any changes in my work out? If I need to change it at all and something I do need to change is my eating. Could you recommend what ratio and calorie intake I could follow to help me?

My workout:

Mon. - 1hr step and tri, bi, chest, shoulders, back (3 sets of 12)

Tues. - 1/2 hr. run and leg extensions, calves, hamstrings (leg curls)

Wed. - 1hr aerobic, same upper w/o as Mon.

Thurs. - yoga, same lower as tues.

Friday - 1/2 - 1hr aerobic

Thanks in advance!

[Jalopy]

oh boo hoo. i wish I had that problem. just kidding. you ectomorphs (skinny, high metabolism) make us endomorphs (bug boned and round) so jealous

it's funny that you say chicks like doing cardio but not lifting to get toned...

guys have the opposite problem. they don't understand that definition comes from losing fat, NOT just from building muscle. i guess we all have something to learn still

[Jalopy]

curious in reply to your question your workout seems fine, though you may want to change it up after 2 or 3 months or so.

also make sure, if you can, to do some sort of cardio in the morning. it is of utmost importance. even jogging for 30 minutes is plenty good. after 2 or 3 weeks, after your morning run, you will feel ready to start the day even better and you will not feel the least bit tired, in fact you'll feel MORE energized. seriously this technique is great i cannot recommend it enough.

try to eat more protein and less carbs, and cut down or eliminate refined sugar and processed foods (if you can buy it in a vending machine or fast food joint, don't eat it!).

i can't give you ratios of protein to carbs to fat, because that depends on your lifestyle; however, in the morning try to eat 100% oatmeal (not the package kind!) in milk or water, with a fruit in it for flavor, a spoon of flax seed powder (available at any local health store) and a protein shake. the healthiest breakfast you will ever eat, and after a while it will be the tastiest breakfast too.

good luck!

Good luck to you cheergrl! I really think strength training will help
you a lot!!

I didn't realize how great strength traing until I started it. I am loving it now. I don't know how to live without it.
I liked cardio more before but now... I like strengh training more..... I must get back to doing more cardio again!

[Jeannie]

I hate to see girls shy away from the weights too. But then again, maybe I don't, because they won't be as much competition that way!! lol

[Rookey]

I am one woman who hates cardio and love my weights! I guess I am real backwards!
I do a lot of tapes from The Firm that are Aerobic Weight Training and a good mix of both.

[Alli]

i love getting in the weights area. granted i'm one of the very few women who do, but i've found that the guys have a certain respect for me. they all know me, and always say hi. i think they really like the fact that i weight train! i don't really care what any one else thinks. hell, i'm paying the same membership fees as them, i'll do what ever i want!

[sdl89939]

Originally posted by FitBlond
I'm a female person trainer and i'm getting tired of seeing women shy away from the weight room area. Women like to do lots of cardio. Alot of them dont realize that a tight toned body does'nt come from just cardio. You need muscles before you can tone them up!!

I see many women with frail looking upper bodies (shoulder, back, arms) and they look sickly...Get in there and pump some iron!

[Charner]

I am a woman and love to weight train. In the last 18 months I have gone for 315 pounds to 150 pounds. I am 5'7" with a very large build. I did cardio and weight trained the entire time. My body would not be where it is today without the weight training. It has made such a difference. I just recently read Body for Life and I have started eating the way that is suggested and I am really seeing even better results now. Much better than I was on the restricted low calorie diet. I still want to lose 5 pounds but I don't care if it takes me two months. I just want to gain muscle and lose a little more fat. My goal is to have clearly defined muscles. I think women look great with muscles!!!

[beefcurry1]

hella good results. good to hear you make such a vast improvement. this post reminds me of the AARS. have you seen his before after pics? either way losing that much weight it a very motivational thing. keep up the good work.

btw, crazyhorse

Nothing ***ier than a woman who weight trains! Muscles on females is very erotic!

i couldnt agree with you more.