bellies, dimpled thighs, saggy butts, and flabby arms are
descriptions of body parts that are often deemed most problematic
in women's fitness surveys. Underlying these body part worries,
however, is the real problem. Once the real problem is understood
and appreciated, it becomes the solution to overall fitness.
the average woman's number-one fitness problem? The answer
may surprise you. It's the loss of muscle mass.
mass! I know what you're probably thinking:
don't want large muscles, and I don't want to look like those
women bodybuilders on TV. I actually want smaller muscles."
with me while I explain why larger muscles are the tickets
to attaining the body you've always desired.
Muscle and Metabolism
as little as one-half pound of muscle can result in a gain
of fat. Why? Because muscle is active tissue and makes high-calorie
demands, even at rest. Less muscle means a lower metabolic
studies reveal that the average woman experiences a slight
decline in her metabolic rate every year, which exactly parallels
her loss of muscle.
relationship is clear: as muscle mass decreases, metabolism
slows. As the average woman gets older even if she
continues to eat the same approximate number of calories per
day she gets fatter and fatter. A cycle is gradually
of muscle equals a decline in metabolic rate. This, combined
with normal eating habits and the passage of time, leads to
an overfat, out-of-shape body.
Muscle and Fat Changes
1985, I've collected body-composition measurements on more
than one thousand women of all ages. The data below represents
what happens to the average woman's body as she gets older:
Muscle-fat ration changes in an average woman as she ages
Bodyweight: 120 pounds
Muscle: 48 pounds
Fat: 20 pounds
Bodyweight: 126 pounds
Muscle: 45 pounds
Fat: 29 pounds
Bodyweight: 136 pounds
Muscle: 40 pounds
Fat: 44 pounds
Bodyweight: 146 pounds
Muscle: 35 pounds
Fat: 59 pounds
Bodyweight: 156 pounds
Muscle: 30 pounds
Fat: 74 pounds
average woman achieves her muscular peak at the age of 14:
Bodyweight: 120 pounds
Total muscle tissue weight: 48 pounds
Fat tissue weight: 20 pounds
Muscle-to-fat ratio: 48 to 20, or 2.4 to 1
other words, at age 14 she has 2.4 pounds of muscle for each
pound of fat. Because of this high ratio of muscle to fat,
her body is lean, firm, and well defined.
each successive year, however, she loses 0.5 pounds of muscle
and gains 1.5 pounds of fat.
let's fast-forward 36 years and look at the typical woman
at age 50.
average 50-year-old woman weighs 156 pounds, which is a gain
of 36 pounds of bodyweight since age 14. More specifically,
however, her muscle has decreased by 18 pounds, and her fat
has increased by 54 pounds.
muscle-to-fat ratio, at age 50, has changed from 2.4 to 1
to 1 to 2.4, which is an exact reversal. Furthermore, her
percentage of bodyfat has gone from 16.7 to 47.4 a
at age 50, or even older, something can be done to combat
and conquer this loss of muscle and gain of fat. In fact,
the solution doesn't take years. If attacked correctly, it
can be accomplished in six months or less.
The Simple Answer
causes this whopping increase in bodyfat?
all begins with a gradual loss of muscle mass. Of course,
there are other factors, such as faulty eating habits, too
many dietary calories, pregnancy, hormonal changes, overstress,
and the natural aging process but the shrinking of
muscle mass remains the primary reason.
causes the loss of muscle mass?
simply, the answer is the lack of proper exercise. Proper
exercise can rebuild, reshape, and continually increase the
size of your muscles.
Proper Exercise Explained
is proper exercise?
exercise is movement against a resistance that can be made
heavier and heavier. For muscles to regain their size and
shape, they must be worked progressively against harder demands.
training the lifting of weights in the form of dumbbells,
barbells, and various machines is proper exercise.
The Classic X style of strength training, as you'll soon see
if you've never experienced it, is the most productive type
of exercise for rebuilding lost muscle mass.
strength-training guidelines used in Classic X are based on
scientific studies and practical experience that I've gotten
from training more than six thousand women and four thousand
men over the last 30 years.
Hip and Thigh Heavy
I've learned allows me to design Classic X strength-training
routines to address specific figure problems of women. For
example, the most prevalent figure question that women have
is how to get rid of the disproportionate amount of fat around
their hips and thighs.
of this large number of fat cells is attributable to hormones,
pregnancy, and childbirth.
other part is connected to the loss of muscle mass. Since
the largest muscles of a woman's body are located in the hips
and thighs, it makes sense that most of her muscle mass reduction
would come from these areas.
also rings true that her thickest layers of fat cells
those surrounding the hips and thighs are made even
thicker and flabbier with the gradual loss of muscle and the
gradual gain of fat.
Counterbalancing the Hips and Thighs
symmetry means having a pleasing balance between your upper
body and lower body. Most women tend to be lower body dominant.
body dominant women certainly must work the muscles of their
hips and thighs to keep them strong and shapely. Just as important,
they must specialize on their upper bodies especially
the shoulders and arms. And an often-neglected body part
the calves of the lower legs must be worked intensely.
the fashion trends of the 1980s that emphasized broad shoulders
by placing padding in your dresses, jackets, and even T-shirts?
This was carried to an extreme by the fashion designers of
the popular television show "Dynasty." They purposely
created a powerful, intimidating look by the way they dressed
the character played by Joan Collins.
the muscles of your shoulders and arms will help to counterbalance
your hips and thighs. Soon, you won't need to resort to shoulder
pads. You'll have your own in the form of strong, shapely
calves also have a counterbalancing effect on your hips and
thighs. When your lower legs are visible, shapely calves naturally
draw attention away from your hips and thighs. You can use
this to your advantage by working your calves hard several
times a week.
editions of Classic X will provide you with specialized routines
geared for working your shoulders, arms, and calves.
Excessively Large Muscles and Genetics
excessively large muscles, such as you see on champion bodybuilders,
require rare inherited characteristics. Such a woman would
have to have unusually long muscle bellies and short tendons.
This combination is rare even among men. Only one person in
a million inherits these traits.
to be a champion bodybuilder besides having excessively
large muscles a woman must be very lean. Once again,
this necessitates favorable genetics in that a person would
have to have a well-below-average number of fat cells.
spite of these seldom-seen genetic traits, many women still
worry about overdeveloping their muscles and becoming unattractive.
However, larger muscles are, in fact, the very thing they
need. Adding muscle will help women:
Melt fat away faster
Tighten flabby body parts
Smooth dimpled backsides
Eat more calories of favorite foods
be afraid of building excessively large muscles. It won't
happen: not quickly . . . not easily . . . not ever!
by some twisted quirk, you did develop a muscle that was too
large, all you'd have to do is stop exercising it. Within
a week, the muscle would begin to atrophy, or shrink, from
I stated at the beginning of this article, the loss of muscle
mass at the rate of one-half pound per year
is the number-one fitness problem of most women.
more muscle mass as your friend your best ally against
excessive fat and the aging process.
Tickets to a Great Body
you really do want larger, not smaller, muscles. Larger muscles
are your tickets to drop pounds, firm flab, and maximize lean
muscles are your tickets to combating and conquering your
number-one fitness problem.
it's possible to transform significantly your muscle-to-fat
ratio in six months or less.
a regular user of the Classic X website. Doing so will guarantee
that you get efficient and effective facts about proper strength
a commitment now.