by EM2WL | Feb 20, 2015 | Building Muscle, Strength Training
In 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
by EM2WL | Feb 4, 2015 | Testimonials, Transformations
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.
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!
Did 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.
Would 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.
by EM2WL | Jan 6, 2015 | Testimonials, The Journey
I’ve (Kiki) been following Kim (Easybeingfat) on Instagram for a while now and I just love the long haul outlook she has on health and self love while achieving her goal physique. She knows that seeking out consistency rather than shortcuts, is the fastest way to lose weight. Thankfully, I was able to snag some time with her and get her to share with the fam her secrets to slow, steady, and sustainable progress.
How long have you been on this journey?
Well, for years I TALKED about losing weight and getting serious about my health. I didn’t get serious until June 2013. My best friend wanted to do p90x and she was adamant about me doing it with her. Of course I was all talk, and lazy, so I said no. I didn’t want to do it. She was persistent though. Being my best friend since 6th grade she knew exactly what to do and say. THANKFULLY, it worked!
I’m always in awe of your consistency (you surely see me tagging clients on your IG pics all day! LOL) Did you start out intending this to be a “long haul” thing, or did that mindset evolve over time?
Honestly, I started out lost. Uninformed, uneducated, ignorant in my opinion when it came to fitness/weight loss for MYSELF. No real goals but to simply be a certain weight. The scale was my biggest concern in the beginning. It determined ALL my success/progress back then. I honestly had no “plan” to do anything but make the scale say what I THOUGHT would make me feel better about myself. I simply wanted to be 185 pounds. THAT’S IT! As I stated, I was lost. My mindset has certainly EVOLVED! J
How did others around you act about your decision to discard the usual quick fix methods for weight loss?
People were cool. I mean I don’t recall anyone saying anything about it. I have a pretty strong personality, so people really don’t think twice about questioning my choices. At least not to my face. Lol. What I mean by that is people know I won’t be bothered about how THEY feel or what THEY think about how I’m bettering myself. This is my journey to healthy living and I’m going to do what I want.
You motivate followers daily with your hilarious videos and inspirational messages. How do you manage to stay positive when progress slows or “appears” to be nonexistent?
SLOW PROGRESS IS STILL PROGRESS!! I say things like that to myself all the time. You’d be surprised how much I talk to myself daily to stay motivated. Not just about working out, but about progressing in life PERIOD! Simply being better. HEALTHY LIVING! They (whoever they are lol) say don’t look back, but sometimes thinking about how I USED to be or USED to look keeps me motivated. Knowing that this growth/progress didn’t happen overnight is motivation to keep going. I know what I want is out there to be mine as long as I continue to work hard and believe in myself. That keeps me motivated!
You struggle (openly) with your love of Krispy Kreme, lol! How do you balance the foods you love with the foods that nourish without getting too restrictive?
Did you say Krispy Kreme? Why must you tease me like that? Hahaha. This is by far the toughest thing about this journey for me. EATING! Lord knows I love all the things that aren’t good for you. No, I love to eat A LOT of all the things that aren’t good for you. Lol. That was my problem (portion control and binge eating). I’ve been through so many fad diets/eating plans it’s sickening. That’s why it’s called a journey because you go through so many things to figure out what works for you. I eat the things I like, just not those HUGE portions like I used to. I’ve learned to eat the “bad” things in moderation and try to have moderation in moderation. (that isn’t always the case) Something that works well for me is preparing healthier options that I absolutely love. I can literally eat the same thing every day. A lot of people start this journey eating things they don’t even like hoping it’ll help them loss weight. (I did this) For me, that was an easy way to start binge eating and that’s exactly what would happen. There goes the plan to lose weight! I mean why eat brussel sprouts if you don’t even like brussel sprouts? (I used this example because I used to eat them because they were healthier and I didn’t even like them)
Find a healthier option THAT YOU LIKE! I have fallen in love with baked salmon, sweet potatoes, ground turkey, etc. All those things are so much better than the Popeye’s chicken, McDonalds, and Pizza Hut I used to eat on the regular in the past. I honestly never ate the healthier things until I started eating better. I’ve realized that the good stuff is just as satisfying as the bad stuff. On many occasions I find myself in awe at how good something healthy I cooked is. I become so elated about it and I’m like, “Omg! This is so good! It’s healthy too! I’m winning!” lol. Also, since my concern for weight loss is not like it used to be I find it easier to enjoy food. Now that my focus is more so fat loss and changing the way my body looks, I realize some of the things I thought I couldn’t have help me in some departments. For example, I love those non breaded wings from Publix. When I was focused on weight loss I’d eat them on cheat days. Now I use them as protein sources. Of course I’m not eating 10-15 of them as I would on a cheat day, only like 5-8. I know that gives me 40-60 grams of protein. Might be high in fat, but it fits my macros! Simply put, I work hard at staying on my plan to eat better, but I allow myself to splurge every now and then. It works for me.
Your body composition over the past year has been amazing to watch! Heavy lifting is clearly working for you. How do you balance that with your other love of running?
I really love lifting weights and I’m enjoying seeing my cardiovascular endurance improve with running. I think they both are very beneficial to me, my progress, and I enjoy them immensely. Being better and getting in shape is pretty much my life, so I plan everything around that. That is my priority now. The love I have for it makes it a priority, it being a priority makes it easy to balance. No fun until workouts are done!
Your most hilarious Instagram posts are when you joke (or not?!) about all the crazy things you’re gonna do when you reach your dream bod (“fine”) status. I love that while striving for “fine” you are still unafraid to put yourself out there, enjoy life, and love yourself NOW. Any advice to other ladies who struggle with reaching a balance of wanting to change, while keeping a healthy body image?
They are definitely jokes! I simply put humor in the things most people think but don’t say. Lol. Anyway, I think self-love is the key. No matter your shape or size, if you don’t love yourself it won’t matter how “fine” you get or how fine you are. You can love your body enough to want better for it! I understand what it’s like to feel unpretty and/or unattractive because you don’t look like what’s on the TV or you don’t get the attention like those that do. I battled that for years. It’s a battle you will ALWAYS lose as long as you don’t love yourself. As long as you use society’s definition of beauty as your source. Propaganda. No I do not look like Halle Berry or Gabrielle Union. Does that mean I’m not beautiful? No, because I am beautiful! I don’t have abs, but I’m still sexy! That’s the attitude to have! Love yourself enough to find YOUR beauty and exude that! In the mean time stop downing yourself and make a change. Not allowing others opinions to bother you plays a huge role in that as well.
Can you describe your typical workout schedule?
My workouts have truly evolved! When I first started this journey I did things like p90x, Insanity, and t25 (home workouts). If it didn’t require weights or weight lifting in those workouts, I didn’t lift weights. I think those workouts were very beneficial for me. Especially p90x. I liked it most because it was more strength based. I enjoyed the push-ups, pull-ups, etc. That’s when I realized I should lift weights. Seriously, lift weights. Not that playing around in the gym like I’d done before. My love for strength training came from p90x. My workout regimen back then was just that. 5 days a week I’d get up, do my Insanity/p90x/T25 workout, and then go to work. These days I only workout 3 days a week. On those 3 days I run and I go to the gym immediately after to lift weights. Two a days! Every now and then I’ll dance for exercise as well! Lol. I’m using an app called couch to 5k to help me with running. It builds your endurance up with brisk walking, jogging, etc. I’m on week 6 now which is mostly running. You start out with a brisk walk for 5 minutes then you are running for 20-30 minutes straight. The prior weeks prepare you for this. As far as my weight lifting goes, I have 2 full body workouts that I alternate between. The workouts were given to me by Mat Arcon (mat_arcon on IG). I was introduced to him via IG and he has helped me so much. He was like my coach. He provided me with the exercises and the workouts. I added a few exercises myself, but I pretty much do the same thing. What’s great about it is every workout, you’re progressing. You’re either doing more reps or more weight. It works for me! He simply gave me the blueprint and I’m building the masterpiece. Lol. He also introduced me to if it fits your macros. IIFYM. I’d never heard of that until he talked about it.
Any parting words of encouragement to those who are new to the “long haul” philosophy, or struggling with the decision of whether or not to lift/fuel properly?
Of course! As random as they come to my brain, here you go. You have to find what works for you. There are a million ways these days to get in shape, lose weight, etc. You will probably try a few of them. Once you figure out what you like and what helps you MOST to reach your goals, STICK WITH THAT. Don’t talk about it, be about it. Don’t let fear be the basis of your decisions. GO FOR IT! Forget what everybody says about what you are doing. If it works for you, DO THAT! It’s called a journey for a reason. There will be ups and downs. You have to fight for what you want. I’d be lying if I said it would be easy. Its hard work, dedication, determination, etc. Before you do anything physical, work on getting your MIND right. That’s usually what hinders us. You will either make excuses or make it happen. If you choose excuses, stop complaining. Nothing works unless you do! When you are ready to make a change, you will! Just know that if you don’t plan on working hard you’re wasting your time. Don’t be afraid to fall down or fail. Its apart of success! It’s cool to have others that motivate you but you need to find the motivation within yourself. Others motivate you to get up, self-motivation keeps you going! Lastly, love yourself and grow! ;-)
How can the fam hear/see/read more from you?
YouTube: www.Youtube.com/user/easybeingfat
Instagram: Easybeingfat
MyFitnessPal: Kimd8fifty
Email: Easybeingfat@gmail.com
by EM2WL | Dec 18, 2014 | Strength Training, Videos
Which rep range is best for fat loss? Muscle building? General strength?
Weight lifting isn’t just about simply picking any workout on the internet, any DVD off the shelf, or any random dumbbell and doing any amount of reps you prefer. Every rep range performs a purpose, and it’s beneficial to hit them all at some point. The 3-part video series below breaks down the basics of the main three rep ranges of lifting: Strength, Hypertrophy, and Endurance.
Understanding the differences between them all can help you when putting together your own lifting program.
Video 1 discusses the Strength phase.
Strength is typically categorized as lifting as heavy as possible, for anywhere from 1-7 repetitions. Rest periods can be as short as 60 seconds if working opposing muscle groups (chest/back), or as long as 3-5 minutes. The lower the amount of reps, the longer the rest is required to replenish the muscles with the energy needed to hit it hard again at the same intensity level. Rest periods and all out effort are essential during this phase. Shortening the rest periods during true “strength” training phases typically is a sign of not pushing hard enough during the set, which essentially turns the workout into either a hypertrophic or endurance based one (phases discussed in next video).
Video 2 discusses the Hypertrophy and Endurance phases.
Hypertrophy is the phase used for adding size to the muscle. During this phase you are lifting as heavy as possible (meaning you can’t eek out any extra reps), for around 8-12 repetitions. Rest periods are usually 30-60 seconds, depending on if you are supersetting with opposing muscle groups (chest/back). Lower rest times are needed during supersets because one muscle is resting while the other is working.
Endurance is the phase that increases endurance of the smaller muscles, allowing the larger muscles to work at full capacity (without the smaller muscles failing) in the other phases. This phase is very cardiovascular in nature, with rest periods of 30 seconds or less. The higher the amount of reps, the less rest is required, so most circuit and DVD type workouts will fit into this phase category.
Video 3 discusses how the rep ranges come together for each individuals needs (periodization). When focusing on a particular goal, you will likely spend the majority of your time in the rep range that most directly corresponds to the end goal. However, you can still dip into other rep ranges as necessary in order to enhance the benefits of the other phases when you return to them. Try not to view any rep range as completely useless. When it comes to goals like fat loss and muscle building, periodization can be a key attribute in preventing plateaus by essentially sending your body through a faux “newbie gain” phase every time you return to your main rep range. Win, win!
I hope you enjoy this series, fam! Of course, all this info and more is included in our Beginner Strength Training Manual. 
Let me know if this helps you…or if I just made it more confusing. LOL. If you have any other questions, or need more clarification (from this or any other vid/blog), drop me a line below!
~Kiki :)
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by EM2WL | Dec 2, 2014 | Self Acceptance, The Journey
Finally letting go feeling free.
I have been around the EM2WL group for two and a half years now. My journey has been a very long road, filled with dozens of ups and downs, frustrations, anger, tears and joy. It has not been an easy road and I have almost walked away from it a few times..
Almost.
But I knew that wasn’t going to help me. I knew the answer to my eventual success at sustaining fat loss was with EM2WL. I just couldn’t understand why my journey has not been a tremendous success as many of the other stories you read on here. I did everything I was supposed to. I did the metabolism reset, I did the 10% cut, I did TDEE breaks, I worked hard at keeping my diary clean but still enjoying myself. I hit the weights hard, I gave up on most of my cardio activities. Yet, the scale wasn’t budging a single pound. My inches didn’t seem to be changing much either. All I seemed to be doing was spinning my heels, getting frustrated and angry at myself and at those who were helping me and not being able to let go. I was told to ditch the scale. I was told to relax, and focus on something else. I was told to trust the process and believe in Myself.
Two long years of not listening. Two years of spinning wheels, self doubt and hatred, two years of crying almost daily about how nothing was happening and how I was still not seeing any sort of losses.
It was exhausting. It was debilitating. It was not how I wanted to spend the rest of my life, constantly angry and upset over not being a size “Average”, not enjoying myself or my family.
So I finally decided to listen. Really listen. And that meant the first thing I did was throw my scale away.
It took about two weeks to get over the urge to jump on the scale every morning and see if anything was happening. I was finally starting to see that my happiness that day was not decided by what a number on the scale said. Another stressor for me was tracking. I had been tracking my food intake for virtually 15 years with Weight Watchers and with MFP. I needed to let it go and try on my own for a while. I didn’t want to stress over numbers anymore. I wanted to enjoy my life and try to find a healthy balance. It was then that I realized what stress had been doing to me.
Once I eliminated two major stressors for me, I was starting to see a shift in my head towards this whole process. I was able to finally “trust the process” and really focus on what my end result wanted to be. I wanted fat loss, not a number on a scale. I wanted strength gains in the gym, not to be the gym cardio bunny. I wanted to be able to go out to dinner and not worry about how many calories or fat or carbs was in something. Above all, I was able to start loving myself. I was sleeping again, I was taking time out to do things for myself, I could feel a light in my heart again. Even friends were commenting on how happy I had seemed lately.
I had finally let go.
Its been 5 months since I stepped foot on a scale. I have no idea what my weight is, nor do I care. I track sporadically and this of course is still a huge work in progress, but I feel much more comfortable about my eating now than I did three years ago. I’m still working on calorie increases and keeping my macros in check. I’m not perfect, but I’m still learning.
This past 5 months has been a huge mental shift. And its one that has finally let me see the big picture and not focus on short term issues. I now know the scale is a hindrance to my success. I don’t need that in my life anymore. I have learned to accept who I am and not dwell on what I look like. I may not be anywhere near my end goal right now, but I am finally in the right mindset and the (physical) shifts are finally happening! Not everyone can figure this out right from the start. So if this sounds like you, let me be the one to tell you, Stick with it. Let go of the scale, learn to love yourself for YOU and trust the process.
The time is going to pass anyways, you might as well enjoy it rather than hating it.
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