Hey, everyone, it is Motivational Monday!
When it comes to training I would say most clients are focused strictly on weight loss.
The media has unfortunately taught us that the number 1 goal is losing weight. Because of this, many of us have an unhealthy relationship with the scale.
What matters more is building muscle, losing body fat, and the actual development of your physique.
Let’s meet Donna Diet.
Donna is a woman who is 220lbs. She decides that she needs to lose weight and begins a crash diet.
She loses 40lbs in 3 months by using the crash diet and performing excessive low-intensity cardio (treadmill jogging, elliptical, cardio classes, etc).
When she weighs in she is now 180lbs. She is initially happy but when she looks in the mirror she is disappointed that all she sees is a smaller, but still flabby and unshapely version of her old self.
Because she put zero emphasis on building muscle mass and eating for performance, she was unable to actually develop her physique. This is very common in the fitness culture.
To truly build your physique in a classical fashion, men and women must focus on specific things.
Building The Classic Male Physique
For many men, it is all about chest and arms, but focusing only on these muscles will only allow you develop the classic meathead physique.
Building muscle in the chest and the arms is important, but not at the expense of building an unbalanced physique.
To build the male classic physique, the goal must be to increase the size of the shoulders and lats while reducing the waist. There also has to be a big emphasis on increasing the size and shape of the thighs, hamstrings, and glutes.
If you train your body in this fashion, you will create the classic V-Taper physique.
Think about any bodybuilder (i.e. The Iron Guru Vince Gironda) from the 1950-70’s. Think about the old Batman and Superman cartoons. They all had this look!
Before I began to lift I was shaped like a cheap, one-dimensional billboard. I was flat and would disappear from all angles.
By training properly I have been able to change the natural shape of my physique.
Building The Classic Female Physique
The natural hourglass look is one that many women covet, but it is largely a genetic look. Some women have it and some do not.
Think about the woman you know whose hips don’t lie and they catch your eye. Now think about the woman you know whose hips are non-existent like consistent warm weather in a Northeastern winter.
In today’s world, some women just buy the hourglass look from the local doctor, but I digress!
To create the appearance of hips a woman must focus on reducing the size of her waist while increasing the size of her thighs, glutes, and hamstrings.
By developing shape in the lower body and having a smaller waist, you will have the illusion of having bigger hips.
The shoulder to waist ratio is also important in creating the appearance of a smaller waist.
For males and females do not forget about the importance of training your calves consistently. Nothing looks worse than having absolute pipe cleaners for lower legs.
A couple of easy, token sets at the end of a workout does not count. If you know you will be spent after your session, hit your calves first.
We are all bound to our genetics, but it does not mean that you have to sit around and do nothing about it. You have the power drastically alter your physique.
By training and eating correctly you can create illusions with your physique. Physique-building is all about illusions.
We cannot control the weather but we have control over how we want our bodies to look and perform.
Remember the 2 most important things when it comes to training your physique is:
1) Building Muscle
2) Losing Fat
If you focus on those 2 things, you will lose your attachment to the scale and start to rely on the mirror or pictures which will always tell you the honest truth.
Ladies, you can find out more about your body shape by checking out this link below. They will allow you to see where your current measurements place you.
I’ll holla at you next time.
The People’s Trainer,
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