Friday, July 1, 2011

Train like a Goddess

Train like a man……look like a Goddess!



I’ve done it, and you’ve done it, so don’t deny it! We’ve all seen that fit athletic woman at the gym; the one that stands out from the rest of the sheep, and we’ve stared at her. Not out of creepiness (well I hope your not one of the gym creepers!), but out of admiration for the female body in its ultimate form of power and sexiness. Men look because they are dumb struck and in awe of her, often times intimidated because she can lift with better form, higher intensity, and some times even heavier weight than they can! (Come on guys put more than a plate on the bar for squats). Woman look because they admire her defined arms, flat stomach, and traffic stopping booty!


How do these woman get the body that we all so admire? Is it form hours and hours on the elliptical? Maybe she does Pilates and yoga six days a week. Maybe she was just born with great glutes and defined delts!


The truth is she lifts weights, and sometimes those weights are heavy! That’s right she picks up iron and gets down and dirty with it! She’s not afraid of weight training! She knows she’s not going to “look like a man” from lifting and lifting hard. She sweats…..she uses chalk…..she uses lifting straps…..she uses a weight belt…….she’s not afraid of a few calluses on her hands.


One of my proudest moments as a trainer is when my female clients take over the squat rack (kicking the guys off doing their biceps curls), and drop it low with some serious weight resting across their shoulders!.....now that’s hot!


It’s like this. In order for muscle to have shape, the muscles fibers have to be shaped through resistance training, which will increase the size of the of the individual muscle cells or more specifically the Myofibrils. This increase in size is called hypertrophy. When sufficiently lean, the shape of the muscles can be seen under the skin which gives us the nice “sculpted” look.


So ladies if you want that Goddess look……..that head turning……jaw dropping……traffic accident causing look, get intimately acquainted with the barbells and dumbbells at your local gym!


Below is a 4 week training program designed to get you started on your journey to greatness!

I have had some of my top female figure and bikini clients train using this type of program.


Training tips:

- Remember to always lift with proper form.
- Keep the movements controlled, and think about contracting each muscle through the entire range of motion.
- Don’t be afraid to lift heavy.
- You should be failing (not able to complete another rep) at the end of your rep range.
- Keep rest breaks between sets to no more than 60 seconds.
- Plan your meals.


On this training program you will be doing cardio twice per day. Typically you will do 30 minutes in the morning and then 30 minutes after your lifting workouts.


3 times a week you will do the following treadmill incline workout for one of your 30 minute cardio sessions. (This is designed to wake up and activate your gluteus!)

-3 min incline run @ level 7-9
-3 min of incline walking lunges @ level 4-7
-3 min of incline walking @ level 12-15

2 times a week you will do the following 20 min HIIT (high intensity interval training) circuit for part of your cardio, finish the remaining 10 minutes with moderate intensity cardio.

- sprint 30 seconds
- 10 buprees
- 20 squat jacks
- jog/walk 1-2 min

- sprint 30 seconds
- 50 mountain climbers
- 20 squat jacks
- jog/walk 1-2 min
-repeat-


You will be lifting weights 4 times per week. You will be doing two lower body workouts, and 2 upper body workouts. You will also have a 5th day where you will be doing a plyometric style workout.

Your first two week of workouts will be more of circuit training style workouts, and then the next two week you will progress to more of a split lifting routine. You should include abdominal/core training 3 times per week on none consecutive days.


Weekly lifting schedule
Day 1-lift/cardio
Day 2- lift/cardio
Day 3- cardio only
Day 4- lift/cardio
Day 5- Plyos/cardio
Day 6- lift/cardio
Day 7- cardio only


Weeks 1-2

Upper body workout #1

Complete 3-4 sets of the following circuits or super sets. 12-15 reps. Rest 1 min between circuits.

Standing/Alternating Dumbbell shoulder press
Wide grip lat pull down
Scull crusher
Curl bar curl
Machine shoulder press
Dumbbell bent row
Triangle handle lat pull downs


Lower body workout #1

Complete 3-4 sets of the following circuits or super sets. 12-15 reps. Rest 1 min between circuits.

Bulgarian split squat
Reverse lunge (front foot up)
Step ups

Walking lunges (with weight)
Lunge jumps

Glute kicks backs
Calf raises

Ball hip bridge
Ball hamstring curls


Upper body circuit #2

Complete 3-4 sets of the following circuits or super sets. 12-15 reps. Rest 1 min between circuits.

Inverted row
Chin ups(underhand)
Dumbbell kicks backs
Dumbbell front raises
Dumbbell side raises
Upright row
Ball abs roll outs



Plyometics and Cardio

Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.

Box jumps-15 reps
Squat jumps- 15 reps
Lunge jumps- 30 reps
Mountain climbers- 50 reps
Burpees (with jump)- 12 reps


Lower body #2

Complete 3-4 sets of the following circuits or super sets. 12-15 reps. Rest 1 min between circuits.

Box squats
RDL's

Leg press (feet high)
Leg extensions
Leg curls
Glute raises on stability ball
Glute kick backs


Weeks 2-4



Workout #1 Shoulders/Triceps

Complete 3-4 sets of each circuit with reps as listed. Rest 1 min between circuits.


Arnold Press Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Front dumbbell raises Reps- 12,10,8,12 (make the weight heavier for the middle 2 sets)
Side Dumbbell Raises Reps-12,10,8,12 (make the weight heavier for the middle 2 sets)
Bench Dips Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Dumbbell triceps kick backs Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)

Incline dumbbell chest Press Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Machine shoulder press Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Triceps Rope Pressdowns Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)


Workout # 2Glutes/Hamstings

Complete 3-4 sets of each circuit or supersets with reps as listed. Rest 1 min between circuits.


Lunges (weighted) Reps – 15 each leg
RDL Reps – 15, 12, 12, 20 (make the weight heavier for the middle 2 sets)
Leg Press Reps – 15, 12, 12, 20 (make the weight heavier for the middle 2 sets)

Reverse Lunge Reps – 15 each leg
Leg Curl Reps – 15, 12, 12, 20 (make the weight heavier for the middle 2 sets)
Single leg. Hip Lifts Reps – 15 each leg

Stability ball leg curl/glute raise Reps- 20
Reverse leg raise Reps- 20


Workout # 3 Back/Biceps

Complete 3-4 sets of each circuit with reps as listed. Rest 1 min between circuits.


Internal and external shoulder rotation -Reps 12-15

Wide Lat pull -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Push Press -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Seated Cable Row -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)

Inverted Row -Reps 12-15
Underhand T-bar row -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Plate Biceps Curls -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)

Triangle handle pull downs -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Hammer curls -Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)


Workout #4 Plyometics and Cardio

Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.

Box jumps-15 reps
Squat jumps- 15 reps
Lunge jumps- 30 reps
Mountain climbers- 50 reps
Burpees (with push up and jump) - 12 reps


Workout # 5 Quads/calves

Complete 3-4 sets of the following circuits or super sets. Rest 1 min between circuits.

Step Ups Reps 12-15
Leg Extension Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)

Hack squats Reps -12,10,8,12 (make the weight heavier for the middle 2 sets)
Narrow body weight squats Reps - 20

Smith machine squats Reps -12-15
Body weight lunges Reps – 15 each leg

Standing Calf Press Reps 12-15


Along with a great workout program such as the one I have outlined above, you are going to need to make sure you are eating the right kinds of foods and the right amounts. I have provided a simple sample meal plan.


Meal 1: 1/3 cup blueberries or other fruit. 4 egg whites, 1/3-1/2 cup oat meal. 1tbs flax meal.
Meal 2: 1 tbs peanut butter, 1 multi grain rice cake. Protein shake (20gm).

Meal 2 option 2: ½ cup cottage cheese, 1/3 cup fruit, peanut butter or almonds.

Meal 3: 4 oz chicken, 1/3 cup brown rice, 3/4 cup green veggies, or small green salad.

Meal 4: similar as meal 2

Meal 5: 4-5 oz lean (chicken, white fish, turkey) (red meat is ok occasionally),3/4 cup green vegetables. 2oz sweet potato.


Make sure you get a protein shake in right after your workouts.


Ok so you’ve got your workout plan, you’ve got your menu for the week, but what about supplements? You’re not going to use a lot of supplements while following this program but you will need some of the basics.
Multi vitamin
EFA (essential fatty acids, Fish oils)
Glutamine (take 3-5 gm 2xday)
Protein powder


There it is!! Everything you need to know to train and look like a Goddess!

4 comments:

  1. Did you just call me a sheep?

    Seriously, I think this is great, but I don't have the time for this much right now.

    ReplyDelete
  2. Adrienne,

    I just lay out the plan that works, it's up to you to fit it in :) You can get away with 3 days a week following the workouts I outlined for the first 2 weeks. Sprint and plyo day is easy, can be done anywhere and only takes about 30-35 min!

    ReplyDelete