As you probably know, I am trying to make a few changes in my physique in the off-season. I’m putting some more fullness into my shoulder cap, especially focusing on the medial deltoid. I’m also trying to put some mass into my abs, my forearms, and my glutes. Those parts all got a little flat after 4 months of dieting, so this time I’ll be going into my competition season with more muscle so I look fuller after my diet. I’m not trying to gain 10 pounds of muscle or anything, just add some fullness to specific areas. I’m still only about 10%, maybe 11% body fat, and my 00 Abercrombie jeans still fit me, but I have to tell you, I have to laugh at the people at the gym who don’t understand why a woman would want to gain weight! In fact, one woman, a really nice woman that I know and like, coudn’t figure out how I could be in my off-season and trying to gain weight, but still be in the gym. For her, going to the gym was synonymous with losing weight. Another woman, a rather chubby personal training, still a very sweet person, couldn’t fathom why I would want to gain weight. For her, my physique from competition was “perfect”. Wouldn’t I want to be thinner??
For one, Strong is the New Sexy…I totally and truly believe that. Who wants to be skinny? Not me! I struggled with that kind of disordered thinking for too many years to think that kind of body-image will ever bring me happiness. And girls, don’t be afraid of putting on a little bit of muscle here and there! As long as you have an eye to symmetry and proportion, it would look balanced, feminine, and the side-benefit is great health and a fantastic metabolism. Seriously! I get to eat ice-cream, cookies, lattes, sandwhiches, pretty much whatever I want, because a muscular body uses up far more energy just sleeping than a skinny-fat body. And I’m 40, and supposed to be suffering from fatigue and a slow metabolism, so trust me on this one. Now, unless you are working out at a really high level, lifting 80% of your maximum and really pushing yourself to get stronger each week, and eating in a structured way, you are not going to bulk up easily. I’ve been plugging away hard for about 16 months now, and I still have only gained 2 lbs, and all my clothes still fit me!!!! It is impossible for a woman to gain muscle quickly. You have to have a lot of time to spend in the gym, you have to have an incredibly high pain threshold, and you have to eat…a lot!, (even when you’re not hungry). So don’t be afraid to head into the gym and go right for the free-weights. Stay clear of the machines.
I’ll be heading into my competition diet mid-February, hopefully with a slightly bigger, more symmetrical frame to melt down. Sure, like any woman who likes to dress up and hit the town in heels, I’m occasionally worried about getting “too big”, but then I just make sure I can see my ab wall, and my quad lines, and try on my skinniest jeans, and I know everything is on track. I’m not trying to gain fat, I’m gaining lean muscle. At 10% BF I’m in a good place to do that, so to the ladies at the gym who just can’t lost those last 10 – 20 lbs, whose weight constantly goes up and down, learn from us! Physique athletes are probably the most professional, competitive dieters you will run into. We know a thing or two about getting lean, toned, and sculpted. Hit those free weights, put on some muscle, and learn how to eat like we do…it will change your life, I promise you!!
