The Stripper Workout for hitting your Body Composition Goals…
…Being Strong and Lifting Heavy Doesn’t Bulk You Up Like a Guy
This workout and diet advice comes from “The Official Stripper FAQ” (http://www.stripper-faq.org/) . While I don’t agree with all of it (I’m totally against working out out on an empty stomach), most of it is really good training advice. I stumbled on this after talking to some strippers at my gym who do heavy barbell squats with perfect form. Considering they are pretty much the only people in my gym doing squats with perfect form (besides my clients), I was intrigued.
This article is really good information because the most common concern I get from female clients is that they are “worried about bulking up from lifting heavy weights.” Which is always funny considering all of the guys in the gym trying really, really hard to bulk up, and most of them are having a pretty hard time doing it.
I edited out the parts about stripper clothing and breast augmentation, even though there were some really good parts. One funny part was about breast augmentation was how “…if there was a surguery where guys could look instantly hotter there would be lines around the block and Medicaid would cover it.” Also there was an interesting part about how asymetrical clothing will hurt a girls income, because symetry is subconciously extremely attractive, and asymetrical clothing throws that off no matter how balanced your body is.
I also highlighted (bold) the parts I thounght were really interesting and good advice. Alright, here we go!
from: http://www.stripper-faq.org/
Your body
What kind of shape you’re in makes a bigger difference in your earnings than anything else. An hour of exercise a day can mean $200 more a night. It’s important that you understand that your body is how you earn a living, as such you have to take very good care of it. In the world of strip clubs the name of the game is low bodyfat. Sure some men like extra padding but no one likes cheese. It’s an unfortunate truth but the slimmer you are the more money you will make. You don’t have to be fashion model skinny but you do have to be tight if you expect to make good money. I personally find that a combination of yoga and weight training is ideal for the kind of look that men like.
I do Ashtanga yoga four days a week, run one-day and weight training one day. The most effective weight training exercises for woman are squats, lunges and stiff-leg or sumo deadlifts. None of these lifts should be done on machines- free weights only. Machines are no where near as effective. Train heavy and train hard. Yoga and dancing are both very catabolic activities (they break down muscle tissue) you will not get bulky.
I use the following:
Squats 3 sets of 20 reps, 120 seconds rest between sets.
Stiff-leg deadlifts 3 sets of 10 reps, 120 seconds rest between sets.
Rest 5 minutes
Dumbbell lunges 4 sets of 12 reps, 90 seconds rest between sets
Hanging crunches 4 sets 90 seconds rest between sets
The squats should be to failure, it should be VERY hard to hit 20. Like having a baby hard. Squats will make a bigger change in your physique then anything else. When you do your yoga and running do it in the morning on an empty stomach. If you have a real fat problem an hour of running or jump rope a day before breakfast with a low/no carb diet can take of a lot of fat in a short period of time.
Different diets work for different people. Regardless of what you choose it has to be something you can stay on permanently. You can’t just diet when you think your getting fat, as a dancer you have to maintain a consistantly low level of bodyfat. For me carbs are the problem. The only real carb heavy meal I eat is breakfast, I usually have a bowl of cereal or hot oatmeal. Then with lunch slightly less, usually just a sandwich with some whole wheat bread. For dinner almost none, a very small scoop of rice or vegetables with a small steak or chicken breast. I avoid salad, pasta and other high-carb meals. I occasionally eat fried chicken or hamburgers, I just keep the portions very small and try to eat it early in the day. Avoid low-fat foods or at least read the labels carefully, they tend to have a lot of sugar and nothing gets you fat faster than sugar- not even fat. I also try and break my meals down into several small ones. If it’s a sandwich or something I eat one half then and one half an hour or two later- this helps you metabolize your food better. This may not work for you but I know many dancers on this or very similar programs who are able to stay in very good shape even with lousy genetics ( I was 20lbs heavier before I started doing this and I’ve been able to maintain my weight for several years). The point is you need to find something that does work, staying in good shape is critical to your livelihood.
from: http://www.stripper-faq.org/
Hi Josh! I love all of your articles and have found them to be helpful and motivating. I did have a question however about not eating on an empty stomach. If you want to run in the mornings but not on an empty stomach, how long after eating should you run so as not to get cramps and what/how much should you eat before you run? Thanks again for all your help and advise and keep it coming!
Hey Grayson!
It’s a little different for everyone – some people can get away with eating much closer to a run than others.
I know for myself, 45 minutes is minimum. And that assumes I ate something fairly light – a banana and a protein shake, for example.
Dear Josh,
Which is more fat burning : yoga or kickboxing if both are done before breakfast? is it true that right after those exercises, we got to take protein so that we dont lose our lean muscle? thanks
Azmi
I’d have a little something to eat an hour before working out, so your workout doesn’t suck and you don’t pass out.
Kickboxing is more intense (usually), and intensity is what we are going for.
Don’t get me wrong, many of my cleints do yoga once or twice a week. But the majority of their “cardio” is short and high intensity. Intense like three, three minute rounds of bag work or focus mitt work in kickboxing.
Dear Josh,
I have to agree with you on everything you said re: weight training for women. I started at the age of 46 with 45% bodyfat.one year later i was onstage in front of hundreds of people in a skimpy bikini competeing in my first bodybuilding show. I am now 52 years old and look better than 99% of the 35 year olds i come in contact with BUT it is not for the psychologically or mentally WEAK! You must have more determination and discipline than the normal person.
http://www.myspace.com/twizted_steel
Hey.
Well im in my teens and the pressure of having a nice body is very extreme. Especially for me. Im not fat. Not at all but i am 100% motivated to go over the top to accomplish my goal and have a “rockstar” body. Im willing to train everyday and sacrifice seeing my friends when i want to. Im just wondering does all the stufff you say ont his website go for teens to or just adults? And do you have any tips or advice you can give me that will help me?
hey i had a baby 3 years ago in nov 04 and i was 18 when i had him and now i am 21 i just want my belly baby i had c-section and i have nothing there anymore my boyfriend sayed it does not matter but it hurts because he is still in really good shape i weight 142 and i was 110 before my son what should beside the stuff you talked about?
Trishaa, all of this stuff definitely works just as well for teens as it does adults – better actually.
Focus on short intense workouts made up of full body movements like squats, lunges and deadlifts. Study how to do those right so you don’t hurt yourself.
Food should focus on eating clean – get some protein and a high quality unprocessed carb at every meal. Think fruits or brown rice + meat or fish or chicken + veggies.
Cardio should be short and fast. You could join the track team and run sprints.
Maggie,
You should definitely go to
http://www.the-fit-yummy-mummy.com
or
http://www.thefityummymummy.com
and buy Holly’s program.
It is THE best program for moms who want to lose their stubborn “baby fat” and get their body back.
I have 2 questions…
Can pilates be used instead of yoga or are the effects different? And if pilates can be used in the place of yoga can you use a resistance band? Thank you.
Awesome blog, I’ve been a reader of your blog for a while now, probably one of the best I have come across, very informative.. Keep up the great work, Josh.
Talk about some motivation to get you up and running on a diet program
Perfect article. You can acheive anything that you would like if you put your mind to it!!!! Good Luck:) Tracey
Jill, I loved the stripper-Faq! It’s what got me started as a stripper in 2000. I created my own site all about how to get jobs and become a female stripper. http://www.shouldistrip.com
Email me sometime please.
Gee-you women are lucky. You can strip your through college while we guys have to work crappy work-study jobs. 🙂
It is amazing what a little dedication does. The key to looking incredible is reducing body fat to gain your natural physique. Average women with visual abs are usually at around 15% body fat….
Wow what a bod, think this girl has a 10% body fat.
Nice one josh, i agree 100%, your body composition is extremely important if you want to look good. thanks for the advice.
No matter what you do, do it constantly. I had a had a hard time trimming up but it was so worth it.. thank again..
Good article. It was very interesting to learn that squats and lunges should be done with free weights and not machines to get optimal results.
Hi – thanks for the great article – there are some very good ideas here that I’ll put to use. I have a question regarding pec work – I work out 3 days a week – 1/2 hour of fast, high-resistance rowing, cycling, or elliptical running (different one each day) and a half hour quick and moderate (Nautalis) weight circuit with 5 sets of 20 reps at each machine. The weight there is 70-90 lbs on lower body and 50-70 lbs on upper body. The question is this: I’d like to lose some of my bust. Is there anything I should do in stead of (or in addition to) the pec exercises to reduce my bustline? I’m 5’7″ and 140ish and relatively pleased with my body… the 6 pack abs would be nice, but I have pretty defined lats and traps. I would just like to reduce the bust a little… without surgery. Thanks for any advice!
Thanks for sharing this useful content. If you are not in such dire situation and you want to be a stripper just for money or fun or both, then should stay away from the stage and wait for the right time. During this span of time, you can join a training course or a workshop to learn how to become a stripper. However, there is another point of view to see age and stripping. It is a money spinning industry. More you stay in there, more money you will make. When you are a part of this industry, there are some things you can manage only if you are mature enough to manage them. Your life in the strip club has an effect on the life you are living outside of your club.
What sort of weights do you recommend for the squats I can back squat 210lbs but I don’t always have a spotter so I wanna figure out something that I’m less likely to hurt my self with.
That’s a great question Hanna!
This video breaks down how to squat safely without a spotter:
https://youtu.be/423Ew_DQC40
The short answer is to just use the safety rails in the squat rack. It’s always a smart play.
Hi Josh I’m a bigger guy and would love to slim down and really look forward to doing this type of regiment. I have a question, how would a bigger guy like myself trim the fat fast but safely?
Hey Robert! If I were you, I would look into our Core 5 skills, and the Appetite Regulation skills.
We just decided to start giving away all of our lessons for free (these used to be only for our coaching clients), so your timing is pretty good:
http://onebyonenutrition.com/diy-coaching/