Women Have It All Wrong!

Unsurprisingly, the title of this article from fitness columnist and owner of Results Fitness, Rachel Cosgrove, received a LOT of attention when it was first published, and rightly so…

This tell it like it is, no holds barred commentary reveals the very best way for women to get in shape. I’ve decided to share it with my body transformers, subscribers and clients because so much confusion exists about the best way to exercise and eat for maximum fat loss. (Guys, although this article is directed toward the ladies, this info might also apply to you, so please take note…)

Anyone who wants to transform their body in the least amount of time can greatly benefit from her advice and potentially save hundreds of wasted hours in the gym.


ps: Having applied these methods with hundreds of body transformers over the years, I can 100% attest that these recommendations work.

Women Have it all Wrong!

By Rachel Cosgrove

Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit her schedule.

When women want to lose weight they torture themselves with repetitive movement for hours on end, spinning their wheels or running to nowhere like a hamster in a habitrail! If you take a look at all of the women walking on the treadmills you’ll notice none of them have the body most women want.

Weight Loss Programme the average woman does:

  • Endless hours of cardio or aerobics classes.
  • Avoids strength training because she doesn’t want to get “big and bulky” or maybe she uses some rinky dink pink dumbbells to “tone” for lots of reps.
  • Cuts back her diet to practically starve herself.
  • Focuses on the scale weight and a number she wants it to say.

What works about this plan: NOTHING!

What is wrong with this plan: EVERYTHING!

She will lose weight but it will be a mixture of muscle, water and maybe some fat so she’ll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed.

This is the cycle most women have been through many times throughout their lifetime. Yet, when they want to lose weight they do the same thing again. The definition of insanity? To do the same thing over and over and expect a different result.

Weight Loss Programme the average Women SHOULD do:

  • Full body strength training programme lifting challenging weights. This should be their priority workouts 2-4 days a week.
  • Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
  • Fuel their body with healthy food every 2-3 hours getting their metabolism revving.
  • Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus on fat loss, not weight loss!

What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!

What is wrong with this plan: NOTHING!

To really change their bodies permanently, women need to start working out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what they’re used to. No more walking to nowhere on the treadmill! I’m also not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It’s not necessary for a woman to isolate any muscle group to get the defined look she wants.

Instead, a woman should do a full body, metabolically demanding programme, keep the rest periods short and use a weight that is challenging.

The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 5 kilograms, they will sprout humungous muscles!

Even if they do use weights, they probably still aren’t lifting heavy enough and pushing themselves hard enough to get the look they want. Most women don’t know what their bodies are capable of and tend not to  push themselves hard enough. (A research study done on this showed that when women were left to train on their own they lifted weights well below what they were capable of.)

Many women  subconsciously hold themselves back when it comes to training whether we realize it or not.

We need to start training from the standpoint of – What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting “can’t” enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted.

So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine.

So stop pounding your body with hours of cardio…and stop starving yourself!

Rachel Cosgrove, best selling author of The Female Body Breakthrough & Drop Two Sizes, owner of Results Fitness & Results Fitness University, columnist for Women’s Health Magazine and spokesperson for Secret Deodorant. A consultant for Fortune 500 companies such as Nike and Gatorade, I was also a contributor to the New York Times Best Seller, The Big Book of Exercises and the Women’s Health Book Look Better Naked.

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