I suppose it shouldn’t surprise me that when people have asked me about my involvement in bodybuilding, they often start fishing around wanting to know if I take any “supplements.” Of course, many people innocently mean the kinds you find at GNC or Vitamin Shoppe. But, for others, the pointed questions about “supplements” are just code for “do you take drugs?”
Ballsier folks have just come right out and asked me if I take steroids. A friend said to me early on, “please tell me you aren’t taking ‘roids, right?” Frankly, I don’t usually mind the direct approach. It’s only when the person goes into a lengthy, and moralizing lecture on the dangers of drug use that I get a little irked. This is even after I’ve stated clearly that I do not take steroids, or clenbuterol or T3 or whatever else people are taking to improve in the sport, nor do I ever intend to.
Being the libertarian-esque personality that I am, however, I don’t really have a major issue with other athletes taking them if they so choose. This may piss some people off, but I really couldn’t give two sh*ts. If you think it’s cheating…then, you’re entitled to your opinion. Go write your own blog about it.
But I digress…my main interest is in why the question comes up so much? If I were a pro football player, I don’t think it would as often. My husband disagrees….but I told him to go write his own blog too.
Perhaps it’s that drug use is common and more visible in the bodybuilding world? Or maybe it’s that I’m a woman with a little muscle, and that’s automatically somewhat suspect? I think there’s still a lot of unconscious belief that women can’t get muscular. Or maybe there just aren’t a ton of women that get muscular, so it is surprising to those who aren’t familiar with bodybuilding.
And while women ordinarily don’t build muscular size very fast or easily, they are most certainly capable of getting lean enough to look quite muscular within a relatively short time frame…simply through diet and exercise…completely naturally and without drugs. I think some people get confused about size vs. muscularity. When someone gets really lean, it gives the illusion of size because the muscles really show. But, that’s not the same thing as size.
This brings me to my theory about the real reason people I know have been curious about whether I use drugs or not. It is because: they simply have no effin’ clue what it takes to get a body that you like.
Some may think that “hey, I work out 4-5x a week, I watch what I eat, I don’t look like that…hmmm….therefore…. they must be taking something!!” Well, news flash…IT’S NOT DRUGS, YOU’RE SIMPLY DOING IT WRONG!
It’s just a theory, but that’s what I think is at the bottom of people’s curiosity. They simply don’t know or don’t believe that it is completely possible to transform their bodies and get ripped simply with weight training and proper diet.
Diet is huge and goes hand in hand with strength training. Most folks do not need a fancy diet. A simple and modest caloric restriction, and eliminating processed crap will go far. Eat only stuff that grows out of the ground, or something else that eats stuff out of the ground! Bagels and corn chips don’t grow out of the ground. Nor do many of the ingredients in Lean Cuisine meals. Get adequate protein at every meal, fresh fruits and veggies, limit starches to small amounts, don’t sauce and slather the stuff you eat.
When you can exercise enough self-control to get that right the majority of the time, and it stops working, then you may have to alter the timing of nutrients or cycle calories or carbs or whatever, but start simply if you are just getting started.
Weight training is a must, of course. Doing nothing but cardio will burn calories, and those calories will come from muscle and fat alike if you don’t strength train. You might become smaller and skinnier, but you’ll likely still carry a high percentage of bodyfat. In order to prevent losing muscle and prioritize fat burning, you have to lift weights. Cardio is fine and a good adjunct to weight training and will help you lose bodyfat faster. But, always make weight training the priority.
Keep weight training intense enough. Arguably 75% of the people I see at the gym aren’t training hard enough. They do the same thing all the time, and they’re barely breaking a sweat or not at all. I can’t believe how many people don’t sweat when they lift, or do cardio for that matter. I mean, maybe you just don’t sweat easily, but if you aren’t progressing, this could also be an indication you aren’t working hard enough.
Many people, mostly women, think that upping the weight or reps will increase your muscle size, they are afraid that they will “get bigger.” You won’t. If you’re carrying a lot of fat, there’s a good chance your overall size will decrease as your muscle gains go up. I used to be a size 16, now I’m a 2. My lean body mass has increased, but my fat stores have decreased. In order to maintain your current conditioning you must continue to increase your weight or reps (to a point).
A good reps range is from 6-15 in general, unless there’s some sport specific reason you are aiming for more or less. You should barely be able to finish the last reps in a set in proper form. Most people should be upping the weight or increasing reps in at least a few, if not most of their exercises, every time they go to the gym. If you are performing a set in the 8-10 reps range and you can easily finish 10 lifts of the exercise, the next time you need to add more weight so that you can barely get 8.
There are other methods of progression, but this is a good basic one to start with. Progress will slow down at some point and you may only be able to increase weight every week or so, but it will likely be quite a long time before you have to worry about that.
People are always searching for the miracle program…(I’m guilty too). No one wants to hear this but the truth is, beginners (or folks who’ve had long layoffs) can do just about any non-stupid program, and it will work provided they follow it consistently and long enough. This is where many of us fall short. I did too for years.
I honestly believe that transforming one’s body to whatever degree one wishes is completely achievable, naturally, by any healthy, able-bodied person. Anyone can do it. You just have to decide that it’s truly a goal you wish to attain, make it a priority and stick to it. May not be easy, but it’s very simple.
All the best to you!
