Tag Archive: train


Because of Lisa’s past, one of her greatest passions is the mission of “Beautifully Built”.  While she enjoys helping all kinds of people, this project is probably the nearest to her heart.

It’s significant enough to us that it will have its own tab at the top of our website from now on.  The following is the beginning of “Beautifully Built”:
(or you can see the actual page here: Beautifully Built Page)

 

What being Beautifully Built is all about…

Beautifully Built is just for women.  It’s about redefining what beautiful means, what beauty looks like, and how beauty acts. Beautifully Built is not just about being beautiful on the outside, which is a skewed idea in this world anyway, but it is about being beautiful on the inside. It is about having confidence in yourself, being comfortable with who you are, what you believe, and what your abilities are.  It is about building strength in your mind and soul. It is also about building a strong body, where you can feel comfortable in your skin.

I believe that building strength on the outside helps you build strength on the inside.  In the past I personally dealt with an eating disorder and even as I was gaining weight and getting better, I still felt weak and had no confidence in myself.  As I began to lift weights and build a stronger body, which also helped me get healthier, I began to carry myself a little differently.  I was walking taller and felt like I could voice my opinion. I felt as though my thoughts actually mattered and that I actually mattered. My confidence began to grow.

Even though I have accomplished a lot of hard things academically, I never felt like they added up to anything, but weight lifting has given me something I can’t seem to explain.  That is what I want to pass on to other women.  I want to redefine what being beautiful is and what it means to feel beautiful. I want this to be a place where women can come together to share struggles and build each other up.  I want it to be a place of truth and unity. I want to give women confidence, I want them to feel powerful and strong, inside and out.

March

12 – Lisa’s Article for “What’s Tha Word?”
8 – A Husband’s View on Feminine Strength
4 – A Final Farewell to Pink Dumbbells: A Guide for Strength and Functional Training for Women

February

24 – Cheerleader
21 – How To Get a Fast Metabolism – Part 2
16 – Losing Weight: The Scale Doesn’t Tell the Whole Story
13 – And I Was Running
2 – Benefits of Strength Training for Women

 

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How to Resistance Train

Because of the pros and cons of training for muscle mass vs. training for activities of daily life, we must use them both in order to achieve the most benefit.  Since the concept of training for muscle mass is typically more familiar to most individuals, we’ll use that as our starting point.

However, I need to point out that this writing is almost entirely conceptual.  I’ll make other resources later that explain further how to actually apply these concepts.

Training for muscle mass

Since this book is directed towards the general population, and the general population mainly desires a form of bodybuilding (which is gaining muscle, losing fat, or both), we’ll focus on the concept of bodybuilding rather than using these same exercises for the purpose of strength or power.

According to the NSCA, hypertrophy(muscle growth) is stimulated by using 8-12 repetitions with a 30-90 second rest period between 3-6 sets.  However, the key in exercise selection is that the exercises must be stabilized in order to work only a specific group of muscles rather than the full-body.

In the name of simplicity, we’ll divide the muscle-groups into three major functions.  First, the upper body push.  Second, the upper body pull.  Third, the legs push.  The legs don’t pull because most of us haven’t figured out how to pick up that barbell using our toes yet.

Upper-body pushing includes anything that involves moving an object farther away from you.  It doesn’t matter if that object is a barbell, dumbbell, or resistance band.  As long as you are stabilizing your body and putting yourself in the strongest position to move the resistance, then you are training the upper-body pushing muscles for muscle growth. Continue reading