Womens’ Fitness: Ladies Should NOT Be Working Out Like ‘Tough Guys’

-by Joey Atlas, The Woman’s Trainer
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Womens’ Fitness: Ladies Should NOT Be Working Out Like ‘Tough Guys’

A few weeks ago I had a new member post a question for me in the private forum of my interactive site (www.BestFitnessAdvice.com) – the one you get free access to when you get started on the ULBHTM program…

Anyway – here’s her question:

“Hi Joey – just ordered the e-Manual today and I’m very excited about this because I’ve been working myself like crazy 6 days a week in the gym – and I’ve been at it for about 7 years now. See, after my second daughter – my body looked like one of those big bean bags that you sit on – it was a mess…

Anyway I joined a gym and basically started doing the same thing that everyone else was doing – ya know – the squats with weight, leg presses leg curls, the smith machine, dead lifts – you name it I was doing it…

All the guys told me I was doing the right thing – to work hard and keep pushing…

Well after seven years and hardly any results – I knew I had to try something else… One of the other mother’s from my kids school told me about your lower body program and emailed me the link to
your site – and well, here I am!

I’m starting your leg, butt, hip, thigh and tummy Makeover in the morning – would you advise that I stay away from the ‘men type’ workouts for a while?”

Thanks, Joey
Collette

MY ANSWER TO COLLETTE…

Hey Collette – welcome to ‘the club’…

First things first: You are a woman – so there is no need for you to think about working out like a man… Now there are 2 key reasons for this…

1 – most men don’t exercise properly (most of them just don’t publicly admit that they are not quite sure if they are doing the right program – most guys do the ‘monkey see – monkey do’ program) – if you watch them – they all do the same exact stuff – it’s like the blind leading the blind…

2 – a woman’s body is much more delicate and sensitive – and doesn’t react favorably to the strenuous nature of the weights and machines that men “like to do” because they are ‘tough guys’.

Most women – after pounding their bodies for several years with the gym type workout routine – start to get aches and pains that they never had before – these aches and pains are a crystal clear warning sign from your body saying “Hey – please stop beating me up every day – what you’re doing is not helping me – it’s hurting me and I don’t know how much more I can take be before I break down.”

So – yes – stay away from ‘the gym’ – at least for all your lower body work – if you still want to go there for some upper body and some cardio – that’s cool…

OK Collette – keep me posted on your progress,
Joey

So, have YOU ever done ‘the gym thing’ – did it work for you? Did it feel too strenuous? Was the time commitment a bit unrealistic? Did you get any of the aches and pains? …

… and most importantly…

Did you get ALL the results you were hoping you would get?

Let me know – just post your comment below…

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Leg, Butt, Hip and Thigh Enhancement Interview

- Joey Atlas being interviewed by Craig Ballantyne of www.TurbulenceFitnessTraining.com
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CB: Joey, how did you go from just another trainer to a well known expert in working with female clients on helping them improve their legs, butts, hips, and thighs?

JA: From the start of my career, most of my clients have been women. I always made it a point to take note of the problems that came at the top of the list. It was very rare that a woman did not want to improve her lower body in some way.

Legs, butt, hips, thighs were always included in the desired improvements and quite often they were the only thing that a woman wanted to improve. So, I made it a point to focus my efforts on helping women get the changes they were looking for in their lower bodies.

Whether it was fat reduction and toning, cellulite reduction and shaping or building and sculpting – I have always enjoyed helping someone who is very confused about what to do or even unsure if they are capable of making any improvements at all.

CB: What types of exercises and workouts do you like to use for this purpose? Bodyweight, dumbells, machines? Do you ever get into kettlebells or barbells?

JA: I place emphasis on Bodyweight exercises. There is so much that can be done when you know how the body works in relation to gravity and one’s own bodyweight. So many people get lost in the machine and weight based workout routines and they miss out on so much that can be accomplished with a creative and balanced routine that is based on bodyweight exercises.

I’ll use dumbbells when appropriate and sometimes I’ll have clients use The Atlas Bag, which is a nylon bag I designed, with handles on each end. It holds most average size medicine balls and is very versatile and comfortable.

But the essence of this program – the thing that really brings the short and long term improvements is teaching women what they can do with no equipment – and just a few things that already have in the house. Its a lot of fun to see their progress and their emotional reactions about the changes.

CB: What would be a typical workout schedule for a beginner client with about 20 – 40 pounds to lose?

JA: We start with 5 – 8 minutes of lower body and core stretching. Then we’ll spend about 15 minutes on the mat, going through a series of beginner level, leg, butt, hip, thigh, ab and core moves. I teach this as ‘building a foundation’.

We may add some upper body moves while still on the mat and then it’s up to standing where the client is led through a series of beginner level lower body moves that lasts about 12 more minutes. This is followed by 5 minutes of lower body stretching.

This routine is recommended 2 – 3 times per week. One interesting note here is that even with women who tell me ‘they have been exercising’ or even if I know I’m dealing with someone who is clearly not a beginner – I’ll still run them through the beginner level program – because 99.7% of the time – my methods are different than anything else they’ve been doing, or may have tried in the past. And this surprises a lot of the female ‘fitness veterans’ – but it’s a pleasant surprise. – That’s why I get paid the ‘big bucks’, right?

CB: That’s for sure, Joey. How about something for a woman who is a little more advanced after going through your beginner and intermediate level program?

JA: For a more advanced client the outline is generally the same, but some of the exercise variations may be more challenging and the way the program is put together can also challenge a client beyond what they have been doing previously.

There is a cumulative effect that comes from how certain exercises are put into sequence with others. I like to take advantage this effect as opposed to ‘adding more weight’ or ‘doing more sets of the same exercise’. Again, 2 – 3 times per week is usually a good frequency.

If the advanced client is at a maintenance level – then it’s possible that once or twice per week is just fine.

CB: How do you educate your clients on nutrition and what are some of the tricks and tips you give to maximize compliance and results?

JA: I like to illustrate some of the long standing myths & misconceptions and re-educate clients about realistic, fitness promoting nutrition. Everything I teach is based on the proven concept of ‘daily caloric intake’.

As most, but not all, women want to lose weight – the biggest challenge is creating the daily caloric deficit needed to result in fat loss and toning. One of the ‘tricks’ I teach goes against what most experts are teaching.

I’m not saying those experts are wrong but I offer a different approach. It’s called ‘calorie shifting’…

Most people believe they are supposed to eat breakfast everyday because its healthy, etc, etc… However there are a lot of people who do this and find that it makes them hungrier and this causes them to consume more calories than they would like to over the course of a day. What I suggest, and I do this everyday as well – because it really works for me, is not to skip breakfast, but to push it later into the day.

For example, I’ll have a cup of tea or espresso with a little organic skim milk, at about 7am. But I don’t eat breakfast until 10:30 or 11am, lunch would be at around 2:30 or 3pm and so on.

In effect, all my meals are pushed back a few hours leaving less time for snacking and munching on unnecessary calories – making it so much easier to stay in the ideal daily caloric intake range.Lots of women who need to lose weight – who have been unsuccessful in the past – do well with this approach.

CB: And what about cardio? Do you use long cardio, intervals, or something else…a mix? What works best here?

JA: This all depends on the client. All of the above choices can work, but the key is to prescribe what they enjoy the most (this is rule number one) – because this makes long term adherence much more likely – and this is where permanent results are achieved.

Anytime you can get someone to stick with something for the long haul, you increase the possibility that it will become habit and harder to give up. Exercise is addictive when done properly. The results naturally follow.

CB: What are some lifestyle factors and obstacles that your clients have to avoid? What are some typical situations they find themselves in and how do they avoid temptation, setbacks or reverting bad habits?

JA: One of the more prevalent is vacation or holidays. For some reason people tend to put exercise on the back burner and on top of that they increase their food and beverage consumption, way more than they need to.

The root of this lies in whether or not the person has defined their values and if fitness is a part of those values or if it’s ‘just a way to look better in a bathing suit’ – which I consider a short term, superficial compulsion.

The more superficial the reasons for pursuing fitness are, the more likely there will be episodes of self sabotage, setbacks and most likely, failure. When fitness pursuits are based on getting the most out of life, for as long as possible, then a strong value system is in place and actions become based on these values.

The ‘sexy body’ is a natural by-product of the person’s values and matching ‘habits of daily life’.

CB: And finally, do you have any insights or tips that might surprise us…is there something that people think is good for fat loss but you disagree with…or vice versa? Any original tips would be great.

JA: I’ll go back to my ‘skipping breakfast’ concept mentioned above – calorie shifting. This takes a lot of people by surprise. Knowing that I have a masters degree in exercise physiology – they are waiting for some complex, scientific reason about why this works, when it goes against most of what we hear in the mainstream media.

And when I boil it all down – it’s simply a way of manipulating daily caloric intake in a way that makes it easier to implement and stick with. Women who want to lose body fat love it – because it’s easy and it works – that’s really all they want.

And here is something else that will become more prevalent in the mainstream media within the next 4 – 8 years… One of the things that people think is good for fat loss, but I strongly disagree with, is the number artificial sweeteners that are being used in the reduced calorie foods and diet drinks.

I won’t mention any trade or chemical names but these are substances I would not recommend to anyone.

This is one of the reasons I started creating my own healthy ‘fitness beverage’. I couldn’t find a truly healthy, all natural, tasteful drink that was low in calories and was really conducive to the fitness lifestyle. So I did some research and started making my own.

My clients are pushing me to bring it to the public, so I’m exploring that possibility. Oh – and here is something else that really gets me – these artificial sweeteners are also being used in regular versions of foods and drinks – with no notices on the labels. You have to find out by reading the ingredients list.

I know this because it happened to me. By chance, I was reading the label of a type of fairly healthy bread we had been buying for years. To my surprise – the company had started using one of the most widely used artificial sweeteners as an ingredient and didn’t even mention it on the packaging, except for in the very small ingredients list.

I thought this was an absolute joke and we simply stopped buying this company’s products.

CB: Thanks Joey – the info you shared here is great stuff – and will truly help a lot of women out there.

JA: My pleasure Craig – thanks for having me.

END OF INTERVIEW

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Oprah Show Connects With Joey Atlas and You…

- by Joey Atlas, M.S. – Exercise Physiology

You may not like Oprah, you may absolutely love her or you may not even know who she is.

I love what she is doing – and no matter what your opinion of her or your personal situation in life right now – she has something for us, of priceless value – that she is giving away for free – to everyone who wants it. This is information that is not only life changing but literally, world changing. I’m going to show you exactly where to get in on this, but first let me tell you how ‘I found it’.

In the past several years, my yearning for self improvement and my desire to expand how I help people achieve a better body, mind and spirit has helped me open my ears to things that I would not have heard in the past.

Former Muscle-Head Seeks Enlightenment

Remember – I ‘m a former hardcore bodybuilder (drug-free) who has been transformed by my own, internal compass into a ‘whole-istic fitness teacher’. Meaning? Your superficial appearance is only one element of your fitness – it does not define it – nor does it summarize it. Being truly ‘sexy’ is not skin deep – it goes much deeper than that… And being ‘sexy’ is not about what others think about you – its what you know and believe about yourself…

‘Sexy’ comes in many shapes and sizes. What a boring world it would be if everyone looked exactly the same and we were all ‘sexy’.

Back to my original thought…

While I’m no spiritual grand master, I’m learning a lot in a very brief amount of time – from many different sources. One of these sources, that is available for free to anyone reading this article is courtesy of Oprah Winfrey and a close friend of hers, author – Eckhart Tolle. I have XMRadio in my SUV – and while I do love various types of music (very varied) I also hunger for more knowledge and appreciate ‘good’ talk shows that aim to teach and share valuable information. Oprah and Friends is one of those shows (ch 156 on XM) that aims to teach, help and share.

Depending on your psychological age – the material may be very easy for you to grasp, a little challenging to grasp – or not ‘graspable’ at all. Whatever the case – just start listening and following along – if you don’t ‘get it’ now – you may ‘get it’ in a few weeks, months or in a few years. This stuff is so powerful – I can NOT even put it into words – you just have to listen to understand what I mean.

The ‘Whole You’ Versus Your ‘Trouble Spots’

Why am I doing this? Why am I sharing this with you?

Well, I do want to help you with ‘your stubborn problem areas’. I do want you to have better self esteem. I do want you to ‘feel like a woman again’. Because, most importantly I want you to have a better life – and this is the kind of stuff – that if you can start to internalize, makes my offerings get much easier ‘to understand and trust’ and the results you get by implementing my advice helps you realize positive, definite improvements at record speeds… Because your mind ‘is in the right place’.

There are several ways to get this info and it’s also offered as closed captioned – here is the page: (click here => Understand Your Life – and Improve Your World

And – I’ve said it before – I’ll say it again – some of the best things in life really are free.

If you like what I shared with you – please come back and post a comment below – and share this article with your friends and family. And then – also let the people at Oprah know that Joey Atlas pointed you to their offerings – you can do that here:

Click here => Talk to Oprah
There are many ways to communicate with them – the page above has several options. If you have a fitness or weight loss success story – you can share it there. And there’s an ‘Email Us’ option in the left side bar.

“Don’t Be Like Everybody Else… Be Fit!

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the truth about abs

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