Tuesday, December 1, 2015
Women Weightlifters Challenge Stereotypes...
Women weightlifters challenge stereotypes: "It's cool to be strong"
By CBS NEWS November 30, 2015, 7:06 AM
Take a look around your local gym. You might expect to see the majority of women congregated around miscellaneous cardio equipment or perhaps mid-way through a spin class, while men are picking up the weights.
But that scene is changing, and it's changing fast, as more women take up serious weight training.
"It's no longer taboo for women to become fit and strong," says Matt Gary, co-owner of Supreme Sports Performance and Training (SSPT), a powerlifting gym in Rockville, Maryland....
"Just looking at the last ten years, women now think it's cool to be strong, fit and have some muscle instead of just being skinny," Hartwig-Gary, said. "Today, being fit is seen as a lot better than just being skinny."
Society's idea of beauty and the ideal body image constantly changes, especially when it comes to women. For decades, many women spent hours doing cardio, obsessed over fad diets and tried detox teas and other gimmicks to try to fit into skinny jeans.
But lately this appears to be changing. While men have traditionally dominated the weight rooms, now more women are realizing that lifting weights does not create a stereotypical bulky physique.
Bodybuilding and flexible dieting coach Brittany Dawn did not always follow a healthy protocol. She attributes some of her past unhealthy behaviors to the unrealistic expectations society places on women.
Brittany Dawn, before and after she started weightlifting.
COURTESY OF BRITTANY DAWN
"I was convinced that happiness meant having a thigh gap, collarbones, a virtually absent waist and wearing size 00 jeans," Dawn said. "On an average day, I would do 2-3 hours of cardio, and follow it with an overly restrictive diet. I lost friends. My family knew I had a problem, and I chose my workouts over going out to make memories. My only concern in life was being skinnier because society told me that this was what would make you beautiful."
But now that she's taken up weight training and come to view food as fuel for training, rather than a vice, her strength and confidence has skyrocketed....
Good Luck Girl's B-Ball!
Cheap Weight Belts! 25$
Off-Season Goals: Gaining Muscle Mass (Weight)
The baseball team had a successful workout yesterday afternoon and many of the athletes jumped on the scale to see what their current weight was. Unfortunately, a few members of the baseball team are dealing with a common struggle among high school athletes - inability to gain weight.
During the off-season, athletes can gain muscle mass (and increase their weight) through a combination of eating, lifting, and eating more. And lifting more.
Here are some helpful sites I came across that provide athletes with some tips about gaining muscle mass and weight:
8 Nutritional Strategies For Those Who Can't Gain Weight
The "Hard-Gainer" Myth
The Best Way To Gain Weight With Your Diet
REMEMBER: You simply need to EAT MORE CALORIES than your body burns per day.
-Coach Buckett
(Between my Junior and Senior Year at SHS I personally went from 185 to 240! Just by Eating and Lifting... Do the Work. Eat the Grub! -Coach Cap)
WINTER WORKOUTS With COACH CAP
will be based on this 3 Day Split:
--Strongman Sets (Multi-joint Moves) are an Upward Progressive Max Effort Set (INTENSITY! Yellin,' Screamin,' Eyes Bulgin'! Long Rest between sets.)
--Super Sets are One Exercise flows into the next.
--Week One: 5x5. Week 2: 3x5. Week 3: 5,3,1 (Max). Week 4: Deload.
--Assists are to strengthen support systems: Minimal resting! Fast - get'tem done.
--If you don't finish all the assists do it next week or at home!
--You SHOULD HAVE 1 to 3 PARTNERS for the ENTIRE WINTER! Push each other!!!
--Set Up/Clean Up and No Standing Around -- Or Get OUT!
--We are here to WORK! "RIGHT?!"
"YES, COACH!"
Workout A Winter- (WARM UP!)
STRONGMAN SUPER SET: Military Press (Bar or Dumbbell) 5x5 / Crock Row 3x15)
STRONGMAN SET: Leg Press Dog Sled Routine (Wide / Close 3 x 10 of each position) Max Effort
--(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset
--Weighted Hip Extension 3x10
--Hallway: 4 Corners (Gauntlet) 3 x 20
--Single Arm Snatch 3 x 5 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm
--Hamstring Curl Machine/Calf Raises 3x10
--CRAZY! Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).
--Wrist Curls 3x20/Grip Machines 3x10
Workout B Winter- (WARM UP!)
STRONGMAN SUPER SET: Deadlift: 5x5 / Hang Clean: 3x20
STRONGMAN SUPER SET: Smith Machine Rack Pull 5x5 / Shrugs: 3x20
--Hallway: DB Lunges/Farmer's Walk Medley 3 Sets (Down with Farmer's and Back with Lunges HEAVY!)
--Cable Lat Pull Downs 5x5 (HEAVY)/Curl Grip Pull Downs 3x20
--Cable Row/Cable Lawn Mowers: Super Set 3x10
--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).
--Ab Stiff-leg Push-downs 3x10 /6 inches hold after each set for 60 sec +
Workout C Winter-(Warm up!)
STRONGMAN SUPER SET: Bench Press 5x5/(Chin ups 1/2 set in between sets)
STRONGMAN SUPER SET: Squat: 5x5 / Box Jumps in between x10
--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each
--(DB or Bar) Floor Press 5x10/Barbell Row 5x20
--Hallway: Weighted Box Lunge 3x20/ Bunny long jump down the hall and back 3 times down and back
--Chin Up (Max)/Straight Bar Curl Super Set 5x25--Cable Triceps Pushdowns/Biceps Curls Super Set 3x20 each
--(If I can Bring the Sled Inside: Sled WORK)
--CRAZY! Knee and elbow and Press the heavy bag x20 for 1 minute x3. (If you are not yelling and growling... you will be).
Workouts will be posted! Follow Them to keep weight room flow. They may change to mess with you!
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