Okay, so I used to make the blanket statement that all magazine workouts suck all of the time.
In the last couple years, things have started to change. They’re getting slightly better about exercise selection.
Girl Workout Magazines
It’s true. You can totally find articles that include some of my favorite movements like renegade rows and kettlebell swings.
The problem is, that they often still recommend ridiculously low weights when someone is trying to lose weight or "tone up".
I read an article yesterday that said "Get 5lb dumbbells. Curl them 30 times, or longer if that’s what it takes to feel a burn."
What the f%@k are they talking about? Has this author actually ever trained a client in the real world?
Seriously, if you could get amazing results lifting a 5lb dumbbell, then everyone would look like Giselle.
One of the articles showed a girl doing kettlebell swings with an 8lb kettlebell. I didn’t know they even made kettlebells that light. A girl that’s been working out for a couple months could easily do swings with a 26lb kettlebell or 25lb gripper plate, if her form is correct.
A guy should be able to start doing swings with a 36lb kettlebell or a 35lb gripper plate.
Sure, everyone knows some girl who are genetically gifted who can get away with doing damn near anything and look lean and hot. They’re the girls who can lift a 5lb dumbbell and get results.
My clients are the ones who have to work for it.
My clients have to get stronger.
Look, tons of people start off lifting 5lb dumbbells. That’s totally ok. Just don’t stay there forever! Work your way up to the 8lb dumbbells. Next thing you know maybe even the 12lb dumbbells. All I’m saying is, over time you have got to be getting stronger.
My clients that are the leanest are always the strongest.
Something I noticed after reading this article by Coach Dan John, "The Three Tape Measures of Progress", that my leanest clients typically share two of the three measures he uses with his athletes.
My leanest, hottest, lets-go-to-the-beach bikini-ready clients are always the ones who:
1.) Can do the most pull-ups.
2.) Have the strongest deadlift.
3.) Have the best food log.
It’s pretty striking, the difference in pull up numbers between the girls who are really really lean and fit, and the girls who aren’t.
Most notably, the girls who are really lean are doing pull ups without any assistance at all.
But everyone starts off doing assisted pullups. A good goal is to use 10lbs less assistance every month. So if you’re doing pullups with 90lbs of assistance right now, you should hit your first full pull up in about 9 months.
P.S. The article on why guy’s magazine’s workouts suck comes out next week. The workout articles in guy’s magazines suck for a completely different reason.
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Josh News:
Just started taking a course "Living Passionately: The Art and Mastery of Playing the Game of Life". It’s pretty wild and ambitious being in a serious inquiry about mastering the game of life, and I wanted to share a quote we’ve been discussing:
As a Zen saying goes, “A master in the art of living makes little distinction between work and play, between labor and leisure, between love and religion. Hardly knowing which is which, a master is always doing both."
Also, I’m getting more and more into Web 2.0. You can follow me on Twitter, if you want like ten times more Josh news. If you’ve never played with StumbleUpon before, it learns the websites you like, and lets you channel surf, with amazing accuracy, website after website you’ve never seen before, but that you are going to like. And if you like my articles it totally helps me out if you give ’em a thumbs up at StumbleUpon by clicking on the "share this" button at the bottom of this article.
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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
Josh is currently finishing up his second book Fighter Workouts for Fat Loss
Josh is a fat loss expert, a kettlebell instructor and a 24 Hour Fitness Master Trainer in Denver, Colorado. Josh helps women and men lose stubborn fat.
© Joshua Hillis 2008
Funny you just wrote this article. I am trying to decide between an 18-20lb kettlebell or a 25lb. I have been working out and am really strong, but I don’t want to get a kettlebell that is too heavy for me. Plus, I want to be able to do some of the push presses and overhead exercises.
I have limited $, so I can only get one. What do you think Josh?
Ok, I should clarify:
Most of my clients only use kettlebells for swings, and have a wide array of dumbbells for everything else.
You’re going to want, ideally, a 25lb kettlebell for swings, and an 18lb kettlebell for everything else – snatches, windmills, turkish get ups, push presses, ect.
The cheapest option would be to get an 18lb kettlebell and a 25lb gripper plate.
The gripper plate will be fine for swings, and you can usually get one at the Sporting Goods store for about $9.
Great post, I am really looking forward to reading about the Mens Mags too. One “Men’s Health” program I would be really intersted in your opionion of is the “Belly Off” program – http://tinyurl.com/2sb5wf – I have used the videos and some of the exercises to good effect. They look to be promoting Squats, Lunges, Pull-up’s etc. Anyway, thanks for the post’s and the inspiration to keep trying harder.
Wow. After seeing the recommendation of light weights time after time in magazines, it’s nice to hear the facts from a trainer. I’m going to get some heavier weights for better results! Thanks for this article!
I LOVE YOUR BLOG – – I can always rely on you to make me laugh with your honesty!!
I lost 10kg at the beginning of the year but with a recent major life stress and not being able to control the cooking or exercise I managed to put 6kg back on!! Ha ah — oh well, at least I know how to take it off again (and I seriously feel so much better ) thanks alot to your blog! I love feeling so strong – and the buzz I get from doing pull ups by myself when heaps of guys around me can’t even do one really kicks!! Thanks Josh, keep your sense of humour…
Thanks for the recommendations Josh! I ordered my kettlebell and I will go gripper plate shopping later today. I need a short, fast, intense workout(too much school work today) so I want to drag myself and the gripper plate to the park to practice swings! I throw in sprints too and I really start seeing my abs.
I can’t wait for the Kettlebell to come in! I ordered a cast iron one from power-systems. I hope it is good quality enough to last me awhile!
Good post Josh. I’ve noticed the workouts getting a bit better as well.
My biggest gripe with women’s mags is how they try and convince women that they can do certain exercises which will make them lose fat from specific areas of their body. The ab blasters and firm butt articles make me gag sometimes.
BTW I stumbled a few of your articles today
Also- I can’t wait for your book to come out!!!
This is exactly why I quit reading women’s fitness magazines. From what I’ve tried, the workouts were mainly composed of 6-10 complicated moves done with lightweight dumbells. Strength training this way made me feel fatigued and clunky, not stronger. I also think it’s odd that women’s magazines have “spot-toning” workouts. I don’t think that you can lose fat off of one area of your body without working everything else.
That’s why I get a lot of my workout tips from sites like this. Simple, effective, total body moves done with heavy weights don’t add excessive bulk. I do heavy lifting and my body looks extremely slender. Lots of people think I’m a dancer or that I do hours of yoga or pilates. They’re surprised to know my real training regimen is composed of mostly bodyweight exercises and weight lifting. I don’t do a ton of cardio and use yoga/pilates moves as stabilizers and stretches on my off days.
Hushful, that Men’s Health program looks awesome.
In fact it looks just like the workouts that Craig Ballantyne (also a Men’s Health trainer) does at http://www.turbulencefatloss.com
And I’ve always liked Craig’s workouts.
Melissa, I’m glad you liked it! Keep me posted on your results!
Emma, I’m stoked someone’s laughing! I never know =) Big ups for doing pullups. You get a double high five!
Laura, kick ass you’re getting a kettlebell! I’m stoked you’re doing swings at the park! It’s awesome you’re seeing your abs now! I know the kind of work it takes to get there, and I’m totally proud of you.
And the book is coming soon! The girl version may come out before the guy version. My marketing guy recommended I split it into two, and that’s why it’s taking longer.
Justin, I’m right there with you. The “spot reduction consipracy” exists because it sells magazines. It pisses me off too.
Thanks for stumbling my articles, it totally helps me out!
AnnaMaria, same thing! What’s up with the spot toning articles? I mean, I get that it sells a lot of magazines, but I don’t know how the people writing the articles sleep at night.
Really cool! Kick ass that you got your “dancer’s body” by actually getting strong and fit! You get a double high five!
Getting all your guys comments really makes me happy. Seriously, it’s cool to hear from you guys. And that reading the blog is entertaining, or that it made a difference for you. It’s the coolest thing in the world.
And the results you guys are getting. I totally appreciate the work you guys had to put in to get there.
I really have a cool job =)
Oh Hushful, the one thing that really didn’t make sense to me about that workout –
Why is he doing single leg deadlifts with no weight? What’s up with that?
Josh, thanks so much for your blog. I’ve also purchased your e-book and have been following the training/diet. My question is, if I’m already a fairly decent weight (145 lbs; 5’7) but have little muscle definition in my lower body/stomach area, how long will it take to replace the fat with muscle and see some decent results? My arms have gotten stronger, and I’m happy with those results. Just curious when I can expect to see the lower body catch up.
Thanks!