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The Stumptuous 2010 calendar
Sick of “fake fitness” images? Get real.
Real images of a real woman. Real fitness for real life. Real inspiration. 12 months’ worth.
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LIES in the gym
You don’t have to go far in the average gym to find someone willing to give you bad information. People are full of ideas and advice about women and weights. And most of them are wrong. I’ve compiled a list of some of the most common myths floating around like the alligator in the sewer stories. The difference is, of course, that there really ARE alligators in the sewer. And snakes that pop out of your toilet, heh heh.
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What you need and what you don’t
It’s tempting to think when starting out that you need a whole array of belts, straps, gloves, and suits to begin strength training, especially if you see a lot of folks in the gym all decked out like medieval cyborgs. Well, the truth is that you don’t. Here’s what you need and what you can do without.
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Old broads: the golden years of pumping iron
The other day I got an email from a woman who asked, “I’m 31. Is it too late to begin a fitness program?” Only in our youth-worshiping North American culture could such a question even be asked. In most other cultures in the world, the concept of aging equaling inactivity does not exist.
Above: Champion powerlifter and site reader Gayle busts out the biceps curl reps.
Eating
Krista’s Kalorietastic Konfabulator
Now that you’ve read all about the major macronutrients — fat, carbs, and protein — you’re probably wondering how the heck you make, like, meals and stuff. After all, foods aren’t just “nutrients”.
Here’s a little chart that might be helpful. Here are common foods that are good sources of the major nutrients.
What's new
Big in Japan? Fat chance for nation’s young women
From Washingon Post:
As women in the United States and across the industrialized world get fatter, most Japanese women are getting skinnier. Still, many view themselves as overweight. The trend is most pronounced among women in their 20s. A quarter-century ago, they were twice as likely to be thin as overweight; now they are four times more likely to be thin.
Social pressure — women looking critically at other women — is the most important reason female skinniness is ascendant in Japan. “Japanese women are outstandingly tense and critical of each other,” said researcher Hisako Watanabe, who has spent 34 years treating women with eating disorders. “There is a pervasive habit among women to monitor each other with a serious sharp eye to see what kind of slimness they have.”
Public health experts say that younger Japanese women, as a group, have probably become too skinny for their own good. Restricted calorie consumption is slowing down their metabolisms, the average birth weight of their babies is declining, and their risk of death in case of serious illness is rising.
“I would advise these women to eat when they are hungry,” said Satoshi Sasaki, a professor of preventive epidemiology at the University of Tokyo School of Public Health. “They should be satisfied with a normal body.”
Training
The Less Thinking, More Doing Starter Program
It’s easy to get overly-heady about exercise. Being a strength/fitness nerd, it’s not only easy for me, it’s fun. For those new to this world, though, I suspect it can be a little overwhelming. After all, you might just want some simple advice on getting started. If so, this article is for you. This program starts you off with a few basic movements that are guaranteed to increase your overall strength and fitness if you’re a beginner.
Don’t fear the free weights!
Remember that one of the big lies in the gym was that women should stick to machines and stay away from free weights? Related to that is the lie that one should “start out” on machines and then “graduate” to free weights. Well, here’s why it ain’t so, as well as why free weights are often better for women.
Strength without size: How to get stronger without getting bulky
Staying weak because of how it might make you look is the same as staying illiterate for fear of appearing nerdy. Women have somehow been sold a false bill of goods when it comes to working out. Here’s why flapping your arms around with purple dumbbells is not typically helpful.
Learning
New Rules of Lifting for Women and podcast with Cassandra Forsythe
If there’s a woman in your life who’s considering weight training (or a man in your life who trains women), The New Rules of Lifting for Women is an excellent introduction to the field of women and weight training.
NROL is written by a kickass trifecta of three major names in the business, including women’s nutrition and fitness expert Cassandra Forsythe. I review her book and chat with her for nearly an hour about women’s strength training, working out while pregnant, the dirty little secret of disordered eating in the fitness biz, and lots of other good stuff.
More in Learning
Rants
Rant 55: Predictions for 2010s
Stumplady is putting on her prognosticatin’ pants and giving youse the Predictions for the Decade.
More in Rants
Doh! and ouch
Back pain 3: Exercises for low back pain
Here are just a few tips and ideas for low back pain rehab and prevention exercises. If you are prone to LBP then I recommend including these as part of your regular workout program.
More in Doh! and ouch
Women stuff
Benefits of exercise during late pregnancy
Author of New Rules of Lifting for Women Cassandra Forsythe is blogging about her pregnancy. Her post on her blog at 30 weeks reports that she’s feeling good and strong! In this post, she explains why training relatively intensely is good for you. If you missed Cassandra’s excellent podcast on training and pregnancy (and other woman-related issues), see here.
More in Women stuff
Inspiration
Shaky man in the gym 2: Keep on shakin’
Shaky man keeps on kicking Parkinson’s disease in the nards.