Crossfit vs Bodybuilding vs Powerlifting…What’s the Difference?

Crossfit vs Bodybuilding vs Powerlifting…What’s the Difference?

becca squat2In the world of women’s sports, we’ve moved far beyond the days of basketball, softball, and tennis.  Weight lifting sports have not only expanded to include women, but we now have a variety of iron-based sports to choose from.  Because the concept of lifting is such new territory for some, it’s easy to want to mesh every sport that uses a barbell into the same category.  But just as with football and futbol, figure skating and ice hockey, long distance running and sprinting – one sport may have commonalities with another (equipment/environment), yet be entirely different (execution/goal).

Let’s take a general overview at the difference between four popular women’s lifting sports:

Crossfit– This Reebok Sponsored event has catapulted in popularity over the last decade.  The goal of Crossfit (CF) athletes is to be prepared for anything: “the unknown, and the unknowable.”  It combines a variety of strength and conditioning exercises such as deadlifts, pistol squats, kipping pull ups, overhead squats and hand stand pushups with bouts of cardio (rowing, running, swimming, etc).  WOD’s, or workouts of the day, are the “bible” of Crossfit and give athletes their game plan for their daily workout.  Official WODs are done in a CF “box,” led by a CF accredited coach.  Most workouts are done for time — not reps, like most typical strength training — though the occasional 1×1, 3×5, or 5×5-type WOD will make an appearance to enhance strength gains.  This sport can be very fast-paced, requiring both speed and precision in execution/form of basic strength and Olympic lifts.  Because of this, a strength base is typically well-established before entering Crossfit (top CF athletes often cross over from being a top athlete in another sport).  CF athletes strive for a high anaerobic capacity, and train their bodies to hit their lactate threshold (you know…that pukey HIIT feeling? LOL) at any given time.  Winners of the increasingly popular “Crossfit Games” are crowned with the title of “The fittest (woman) on earth.”

 

 

Strongwoman– If you’re familiar with the sport of Strongman, then you’re mostly familiar with Strongwoman (SW) – though you may not realize it.  Since Crossfit seems to have put women’s lifting “on the map” – it can be easy to assume that the average Strongwoman is a CF woman.  Though a SW can (and many do) perform a WOD with little difficulty, the competition training for this event and the equipment used varies from that of CF – mainly in it’s specializations.   This sport also involves strength, muscle endurance and distance events.  However, women compete with each other doing exercises such as sled (or truck ;)) push/drags, bag carries, tire deadlifts, atlas stones, farmer’s walks, log pressing, etc.  These exercises all require excellent cardio condition and ability to handle large amounts of weight in often unbalanced situations. This sport is medium-paced, depending on the event taking place, and winners are deemed the “strongest” (woman) in the state/nation, etc.

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Powerlifting– Most forms of lifting borrow from the three main compound lifts that come together in the sport of Powerlifting (PL) – bench press, squat and deadlift.  Though PL women will often dip in to all rep ranges and may participate in a variety of physical activities/lifts, the sole focus of this sports’ competitions is strength in the main lifts.  So as comp season nears, the conditioning and endurance levels built in other phases are put to the test as they train for record breaking strength feats.  PL ladies compete by weight class and get three attempts at each lift, ideally increasing the weight with each lift. Proper form is essential, and a competitor must get two white lights (signaling good form/a good lift) out of three lights total (red lights occur when form is improper or commands aren’t adhered to).  This sport is definitely on the slower side, as you need adequate rest between each heavy attempt.

 

Bodybuilding– While CF may be getting all of the recent media coverage, women’s bodybuilding (BB) has been around for decades, and is often the term that comes to mind when someone first hears of a woman wanting to “lift weights.”  Unfortunately, the image that usually pops into mind with this term is often negative, and based on only one division of this sport (bodybuilding).  Women’s BB actually consists of four different divisions: bodybuilding, physique, figure and bikini — each having a separate set of aesthetic requirements for competition (which I will address in the next part of this series).  BB athletes can and do participate in all types of lifting activities in their off-season, though most training utilizes some form of periodization that leads the desired look for their event.  These women train with traditional forms of weight lifting — using both compound and isolation movements — to aesthetically enhance every muscle in the body.  Preparing for this sport involves manipulating various training variables (food/rep ranges/types of cardio) to first maximize muscle mass gains, and ultimately to achieve abnormally lean results for a brief period of time (as per specific division requirement).  These competitions are purely based off of appearance and stage presence, sort of like a beauty-pageant style event for women who lift.  Though properly trained BBers are plenty strong, actual strength is irrelevant to the competition, as you are judged solely off things such as musculature, symmetry, tan, hair, makeup, suit, etc.

 

Society still presents some degree of hesitation when it comes to ladies being more than the stereotypical “weaker sex,” and many ladies still hesitate to join the movement.  Nevertheless, with the popularity of programs like P90x, more sculpted bodies gracing women’s magazine covers, and the recent explosion of Crossfit, ladies are making a breakthrough in the lifting scene.  Many women now take pride in developing higher levels of strength, and increasing levels of confidence to take on the competition scene.  Though the various sports are often lumped into one category, the lifting revolution shows no signs of slowing down any time soon.

In part 2 of this series, we’ll break down the different divisions of bodybuilding.  Til then, go out and lift a barbell, dumbbell, your body, a truck…something heavy! ;)

 

~Kiki

And So My Journey Begins – Aleana’s Story

And So My Journey Begins – Aleana’s Story

7 months after having my daughter, I was recently separated, back living at home with my mom, and quite honestly feeling horrible about myself. I felt like I had lost my identity in a broken marriage, I had lost my body to my pregnancy, and most of all I had lost my happiness. My daughter deserved more than that. She deserved happiness, she deserved a mother who was proud, confident, healthy, and a good role model. So my journey to a healthier me began…

3 weeks progress

3 weeks progress

I decided to ask for my mother’s help as she is very involved with Eat More 2 Weigh Less, and also a personal trainer. We have our own little home gym complete with everything one could want for strength training, so it could not be any more convenient! I decided to clean up my eating (cutting out soda and most processed foods) and dedicated myself to workouts and lifting. And dedicate myself, I did. I eat clean, but I also don’t starve myself. I am eating approximately 2,100 calories a day, and concentrating on getting lots of protein in every meal. I love that I don’t feel the need to starve my body for quick results, and I love that I am not “on a diet“. I eat what I want, when I want! (Of course, I do everything in moderation and with more thought to what I am putting into my body).

I have seen so many people go on diets, starving themselves, eating salads, and spending hours running or doing cardio only to eventually quit and go back to their old ways, usually gaining back any weight that they have lost. I did not want this to be me, and I knew I didn’t want to ruin my metabolism. I wanted to create healthy eating and exercise habits that I could maintain for life, not just a diet to fall off of. I wanted to be a good role model for my baby girl. After seeing how successful so many of those following the EM2WL philosophy have been, I decided that a life of starvation was not for me! I wanted to start a program that I knew I could continue for life.

Now I start my mornings with amazing workouts that my mom has set up for me, full of lifting and strength training (with my baby girl looking on, hopefully learning by example…). I am in awe of the progress I have made in only three weeks. I’ve got a long way to go, but I am on my way, for me and my daughter. We deserve it!

Ditching the 1200 Calorie Diet: Kelsey’s Update

Ditching the 1200 Calorie Diet: Kelsey’s Update

FullSizeRender(1)How long have you been on this journey?

All my life! Ever since I was young I was always aware of my weight, probably due to the media influence. Even as young as four I thought I was fat. I watched my mom struggle on different diets over the years as well. Her journey with food and weight loss had a big impact on me. As a teen, I would try different diets, everything from basically starving myself, to Atkins, to South Beach. In college I tried the low-fat approach. All these diets would work for a period, but none gave me the body I wanted and all left something to be desired. After graduating, I started to pack on pounds at a desk job, and that was what led me to find MFP (MyFitnessPal) and calorie counting. It wasn’t until about a year later that I found the EM2WL group.

When did you first learn that you needed to eat more to reach your goals? What was your original response?

Probably about a year after I started calorie counting. In 2011 I joined MFP, and signed up for the standard 1,200 calories/day diet. I was also training 3-4 times a week for a half-marathon. I would eat back my exercise calories, but I was always hungry, tired and grouchy (ask my roommates!). One day I somehow came across the EM2WL group. All the facts seemed to make sense, but I was scared. In fact, I was really scared. I had managed to lose a couple of pounds eating a 1200 calorie diet, and didn’t want to gain any of it back.FullSizeRender(2)

How did others around you act about your decision to discard the usual low cal methods for weight loss?

Most people were supportive. I don’t think anyone likes being on a diet, so most people are open to the idea of eating more if they can do so without expanding their waistline.

How did your body react to the initial increase in cals?

Pretty well. At first I didn’t want to increase too drastically, so I went up to about 1,800 calories a day. I didn’t gain weight, and best of all, I felt SO MUCH BETTER. I wasn’t foggy, had better concentration at work, and felt like I recovered from workouts much faster. On 1,200 a day, I was always hurting and required more sleep, but still didn’t feel fully recovered. I stayed at 1,800 calories for about 2 years until Fall 2014, when a trainer encouraged me to up calories again! I had the same response as before – I was scared because I didn’t want to get fat. But I trusted him, started packing in the protein, and for the first time in my life, I saw real muscle gain!! I started lifting in 2012 around the same time I discovered EM2WL, but never had great strength gains. Sure I got a little stronger and increased my PRs, but I didn’t have much muscle growth. Once I learned to trust the process and eat more, it was like BOOM! There are the muscles!

FullSizeRenderDid your family notice or comment on any changes once you upped your calories for a period of time?

In the past several months since upping my calories to 2,200-2,400 a day, several co-workers have noticed. One said I look a lot leaner, and another commented, “whatever you’re doing must be working!”

Can you describe your typical workout schedule prior to EM2WL and today?

Prior to EM2WL I was working out about 5 days a week, 3 days running, 2 days doing some kind of resistance or strength training. After EM2WL I switched to 2-3 days of lifting plus 2 cardio workouts a week. I mix up my cardio between HIIT, hiking and boxing.

Has proper fuel affected you in ways other than weight loss? (Good or bad)

Eating more has affected me positively in so many ways. I have more energy and have longer more effective workouts; I am less tired throughout the day and can focus more when I’m at work. Instead of wondering when the next meal is, I just go about my day. I used to always have brittle fingernails, I have noticed they’ve become much stronger with the diet changes.

IMAG0788Would you please describe the mental journey since upping your calories?

This was not easy. I think most diets have as much of a mental component as a physical. I was so scared to eat more because I didn’t want to get fat. The before and after pictures told a story of success, but would it really work for me too? I wondered. It didn’t take long to move past that though because I started feeling better almost instantly. That gave me encouragement to trust the process.

Any parting words of encouragement to those who are new to eating more, or struggling with the decision of whether or not to fuel properly?

Don’t think of it as a diet, think of it as a lifestyle change. Do you want to lost weight only to regain it, and then lose again for the rest of your life? No one wants to do that. We all want to keep it off, and be happy, healthy, and strong. The benefits to eating well are numerous — more energy, improved mood, better sleep, clearer skin, stronger hair and nails, and you even smell better! Stop wasting time with diets. Instead starting learning to fuel yourself and give your body the tools it needs to keep the metabolic fire roaring!

How can the fam hear/see/read more from you?

Be my friend on MFP (kelseyhere) or follow me on Instagram for cool recipes and healthy living tips @hideas_kitchen.

beforeandafter

February 2015 Challenge: Core Strength & Flexibility

February 2015 Challenge: Core Strength & Flexibility

StretchingThere are two areas that don’t seem to take center stage in our pursuit of being more fit, although they both play a key role with our progress – developing overall core strength and flexibility. I have definitely been guilty of this, especially when running short on time and saving core work for ‘later’ and don’t even get me started on how many times I’ve skipped stretching.  While we seek to make gains in our lifting, we should allot time for core strengthening and flexibility activities, which actually assist other goals by improving our performance and reducing the risk of injury.  So, this month we’re holding everyone, including myself, to task and challenging you to make both a priority!

“It is true that big arms, shoulders, and legs are impressive, and a lot of training must be dedicated to these areas. Yet the trunk is the link between these areas, and the limbs can only be as strong as the trunk.” – Tudor Bompa

Core strength

Think of your core as a support system.  Having a strong core improves strength in other areas of the body and reduces risk of injury. When thinking about your core, remember it encompasses more than just your “abs” or the six-pack area.  The core muscles include the rectus abdominus and transverse abdominus, the obliques (external/internal), the muscles surrounding the spine, the hips and glutes, and the pelvic area.  Pretty substantial!  To build a strong and balanced core you need to use a variety of exercises and this month we’ll hit the core from all angles!

 Stretching

Following an intense training session, it’s important to restore length to contracted muscles. Regular stretching keeps the muscles elongated, assisting with recovery between workouts.  Maintaining good flexibility reduces the risk of injury and improves the mobility of joints and muscles.  In addition to post-workout stretching, including 1-2 sessions of restorative yoga each week can also do your body good, activating muscles not often used.

Freedom from the Scale

scaleThe scale has wrecked many good fitness journeys.  For some, one undesirable reading can make or break your mood for the day and have you second-guessing all the non-scale progress you’ve made to that point.  So, for that reason we hope you will take a break from the scale this month.  Lock that bad boy up in the closet or simply take the batteries out.  Enjoy a month not focused on how to get the scale to move!

Freedom to Indulge

What’s a life without a little indulgence?  Keeping some yumminess in your nutrition plan keeps it enjoyable and sustainable.  This month we challenge you TO EAT THE CAKE!  Seriously, plan to have a treat at least every week, being mindful to balance your macros for the day.

Food prep

Food prep does not have to be a major event where you spend an entire day cooking food for the week.  Believe me when I tell you, a little goes a long way.  Whether it’s making a batch of slow-cooked oats or an egg-bake for the week’s breakfast or cooking a couple pounds of protein for lunches or dinners, every little bit helps you to meet the goals you are pursuing.  When things don’t go according to plan during the week, it’s great to have one less thing to think about and keeping some pre-cooked food on hand can help.

Eat to Fuel

If there is one pet peeve I have it is to see someone working so hard at their fitness, but not reaping the benefits of their labor.  This is what happens when you are in the gym day after day, week after week, but yet not nourishing your body with enough food or nutrients.   Obviously if you are cutting, you will be eating slightly less than normal, however, this is only short term and is not a substantial amount.  Food is fuel for your body so don’t cheat it by only filling to half a tank!

positive thinkingPositive thinking

Progress in your thinking is equally if not more important to physical progress.  Negative thoughts can slip into your mind before you may even realize it.  This month we’ll challenge you to keep your thoughts positive by reflecting on your journey to this point, highlighting your successes, and finding activities that keep you inspired and motivated.

 

Are you ready for this challenge?  Let’s do it!!

 

February 2015 challenge

Click to enlarge!

STOP Spinning your wheels and Get OFF the Rollercoaster!

 

 

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