Gwyneth Buys In to 'Bulking Up' Myth
By: Nicole Nichols,
SparkPeople Blogger
9/29/2008 5:08 AM
: 121 comments
Gwyneth Paltrow recently appeared on “Oprah” and talked about the workout routine that helped her lose weight after her second pregnancy. Sounds juicy, right? Well, her trainer, Tracy Anderson (whom Gwyneth calls “the exercise genius of all time”) also offered some advice while demonstrating some of the workout moves. If you follow celebrity news at all, you might have already heard of Tracy Anderson, who also trains Madonna. I have to say, I’m more than shocked to hear the advice that this “trainer” gives to viewers.
Gwyneth started by saying, “I workout six days a week…I work freakin’ hard. It’s no accident.” To this, I say bravo! For once, a celebrity who actually admits working out to stay in shape instead of passing it off as if they don’t go out of their way to maintain their physique! Six days of exercise, like Gwyneth commits to, fits within the recommendations for most adults, and it looks like she's doing both cardio (dance routines designed by Anderson) and "strengthening" exercises (more on that soon). Unfortunately, the rest of the information in this video doesn’t continue on such a positive thread.
Gwyneth’s trainer says that she uses three pound weights and, “No woman should lift more than three pounds” when strength training because using light weights results in less bulk.
I’m not sure what university or training program Anderson may have gone through to become a celebrity fitness trainer, but it sounds to me like she’s doing a real disservice to women by perpetuating the same old unfounded myths, like:
I don't know about you, but it sounds like this trainer is saying what she thinks women want to hear, perhaps so that they'll buy her workout DVDs. No thanks!
You can see the full video from “Oprah” here. Oh, and if you’re not easily offended by strong language, here’s a hilarious (and factual!) response to this same video from another fitness blogger.
Gwyneth started by saying, “I workout six days a week…I work freakin’ hard. It’s no accident.” To this, I say bravo! For once, a celebrity who actually admits working out to stay in shape instead of passing it off as if they don’t go out of their way to maintain their physique! Six days of exercise, like Gwyneth commits to, fits within the recommendations for most adults, and it looks like she's doing both cardio (dance routines designed by Anderson) and "strengthening" exercises (more on that soon). Unfortunately, the rest of the information in this video doesn’t continue on such a positive thread.
Gwyneth’s trainer says that she uses three pound weights and, “No woman should lift more than three pounds” when strength training because using light weights results in less bulk.
I’m not sure what university or training program Anderson may have gone through to become a celebrity fitness trainer, but it sounds to me like she’s doing a real disservice to women by perpetuating the same old unfounded myths, like:
- Women who lift weights will become bulky. This is NOT true, yet many women believe it—probably because of hearing it from trainers and thin women like Gwyneth who swear by it. Women do not have the testosterone levels to build big muscles like men. And even so, muscles are good for you! They boost your metabolism, keep you strong, fit and independent as you age, and all that weight lifting strengthens your bones, too. And did you know that muscles can become stronger even without getting bigger? Later in the show, Gwyneth talked about holding her 30-pound son in one arm “all day.” She sure doesn’t look bulky for lifting 10 times the weight recommendation of her trainer, right?
- Certain exercises will give you “long and lean” muscles. This is a myth surrounding all sorts of exercise programs from Pilates to ballet to lifting light weights. In fact, it is physiologically impossible to change the length of a muscle in response to exercise.
- And that the only reason to exercise is to be skinny. It seems to me that this trainer isn’t trying to help women become healthier, stronger and fitter, but that she sees exercise as a means to an end (being skinny). In reality, it’s much more than that. And if you ask me, we too often focus on the aesthetic effects of exercising (which can be really unmotivating) instead of the most important benefits: being healthier, being stronger (and capable of lifting more than three pounds), feeling accomplished, and being able to handle day-to-day activities, and preventing disability and disease, to name a few.
I don't know about you, but it sounds like this trainer is saying what she thinks women want to hear, perhaps so that they'll buy her workout DVDs. No thanks!
You can see the full video from “Oprah” here. Oh, and if you’re not easily offended by strong language, here’s a hilarious (and factual!) response to this same video from another fitness blogger.
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Comments
But I didn't realise her trainer was so far off planet earth!!! That is very worrying that she's continuing to get airtime for her "theories".
I really, really wish that women would stop buying into the whole celebrity bull**** thing...WE - only US - are the ones that keep these nutters in business! - 4/17/2013 11:26:47 PM
I tried to view some of the comments that people had left and was unable to. My guess is that too many people left negative comments. Can't figure out why, can you! - 9/25/2010 10:49:29 PM
ent/uploads/2010/05/fatvsmuscle.jpg
I worked up to squat 135 lbs. I am not bulky at all.
If she's that concerned, she should do some flexibility training as well as lay off steroids. - 9/1/2010 3:16:06 PM
"Women who lift weights will become bulky" is one of the biggest misconceptions. If you are a female afraid of the bulk, rest-assured…it’s not in your DNA! Testosterone is one of the main hormones responsible for increasing muscle size. Females naturally do not produce as much testosterone as males.
David's cardio-sculpting fitness method was modeled with women in mind. Resistance training is a key component to a sound wellness program. The combination of low weights (no higher than 5 lbs) and high repetitions (15 to 20) will help you build lean muscles without any added bulk.
The reality is this: Muscles are feminine too! The only way to get Sexy, Sinewy muscles is through a well-rounded fitness program. So have no fear, and pick up the weights!
Have you heard any other myths you want debunked? I’m here to answer any and all of your questions…
- 8/18/2010 12:12:08 PM
www.stumptuous.com - 4/3/2009 3:54:45 PM
The truth is, body builders work increadibly hard to put on that muscle. Most women could not achieve that without similar dedication. Additionally, bulking up takes time; if you look in the mirror and your muscles are just right, you can train and diet to maintain. Without a calorie surplus, your body cannot build muscle. - 4/3/2009 3:46:42 PM
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(read through till the bottom when you have the time)
Thanks for a great read!
I guess I was a victim of believing that weight lifting would bulk me up.
Thanks for helping dispell the myth!
Xo.K - 3/19/2009 12:04:46 AM
article.aspx?id=18612 - 3/18/2009 4:09:28 PM
Hit the weights! - 12/27/2008 12:02:43 AM
I definitely don't subscribe to the 3lb weight idea. That's just ridiculous. But I do aim for high reps at a lower weight. And I know that muscles can't get "longer" but somehow mine do shape differently when I do yoga versus weight lifting, even with my low weights. I guess it's just a matter of finding what works for you. Lower weights works for me and Gwyneth. :) - 12/3/2008 9:15:52 AM
LOL - 3 pounds is a good place to start, but as you get stronger, it is good to increase the weight. That way you continue to get stronger & healthier. - 11/10/2008 8:35:35 PM
A trainer at the gym approached me about a 6 week program to help me out more. I started using his technique by using high weight, low reps 10-12. I don't care what anybody says, I started to bulk up. My muscles were getting thicker and when I looked into the mirror, I saw a man's body. I HATED the way my body looked. The other men in the gym that I worked out with commented about how I looked in a positive way, but they thought I was training to be a bodybuilder.
When one of the guys asked me when I was competing and I said I wasn’t, he wanted to know why I was trying to bulk up. He told me to scale back on the amount of weight I was using and increase my reps. Huh, just what I was doing in the first place. I fired my trainer and went back to what I was doing. It took a while but I got my body back to where I wanted it. I am big boned and tall, I don't like to add bulk, heavy weight adds strength and bulk. I gained back most of my weight when life got complicated. Now I am back on track and have lost 20 pounds by using my old techniques.
If you want to check out a body built on this technique, watch a show called The Body Electric. The trainer on that program is over fifty and never uses anything higher than a 5 lb weight on her show. In the end you just have to find what works for you
- 11/3/2008 9:03:21 AM
Lift the heaviest weights you can handle, ladies and work with fewer repetitions. You will shape your muscles beautifully, burn fat, stave off osteoporosis and become lean and strong in the process... - 11/2/2008 7:29:59 PM
I was shocked to hear the trainer say no women should lift over 3lbs, crazy!
However, the term too muscular is different for every women. I personally love the way some of the figure athletes look in Oxygen or muscle and fitness hers, but that is my opinion and MY preference. A lot of my clients like a look closer to Jennifer Garner or Kelly Rippa. A little thin and undefined for me but that is my opinion. Monica Brant or Jamie Easton are just too muscular to some women and that's ok.
Now where I do disagree with that trainer is on how much weight you should lift to get this "long, lithe" look. I can get a women strong and toned with the amount of definition they desire much quicker lifting 8 or 10lbs vs. lifting 3lbs. I am a very strong girl myself and light for me is 10-15 lbs.
I think a blanket statement of 3lbs is a huge disservice.
And like one other commenter said, you don't turn into Popeye overnight. The second I feel a body part is getting to muscular for ME, I back down on the weight. I am in total control at all times as to how I shape my body.
All you women out there can be too.
Sarai
www.booty-bootcamp.com
- 11/2/2008 11:24:21 AM
Two, Gwenyth Paltrow is an ACTRESS. Actresses must stay little, thin, and slender, because they simply look better on camera that way. Also, their bodies need to be this way because it keeps them a neutral palette for inhabiting all sorts of different characters. Plus, when their bodies are flat and light (strong, but not bulky muscle) their movements become freer and less inhibited. I know these things, as both a health nut and an actress.
Bottom line: If your goals are to gain muscle mass and lose fat, lift heavier weights. It builds muscle and increases your metabolism (which Gwenyth doesn't care about because she doubtless eats like a bird and pays people lots of money to keep her eating like a bird). If your goal is to be as skinny as possible, which is clearly Gwen's goal (which I'm not advocating, it's not healthy) eat less, work out more, doing lots of cardio and lots of reps with very light weights.
Next. I'm all for everybody in the world no matter who they are sharing their opinion. But. Celebrities are not who we should look for to get health advice. They do many things that are not healthy. If many (not all, but most of the young ones at least) were to be completely honest, when asked how they stay thin, they would reply that their diet mainly consists of coffee, cigarettes, water, and not much else, and that they never exercise (they wouldn't have energy!!) This is not healthy long term. But most of them won't be working in the industry long term, so they don't care if they mess up their bodies.
Not to mention... Celebrities simply are not like you and I. Thier JOB is to make sure their bodies are exactly where they need to be to keep themselves working and making money. Unfortunately, being very thin does help you perform better (unless you're at the opposite extreme and are very heavy and play heavy characters). If you believe it doesn't help you perform better, at least you can see that because of the nature of the industry you wouldn't get many parts if your body wasn't looking good.
..and I'm done. - 10/2/2008 2:47:37 PM
In addition to that their diet is very strict, full of protein and includes very few carbs and even body builders only eat this intense diet in the weeks leading up to a competition. Also they dehydrate themselves right before the comps to make their muscles/veins pop out. Lovely. - 10/1/2008 11:33:59 AM
link> http://nopinkdumbbell
s.blogspot.com/2008/09/women-should
-not-lift-more-than-3-lb.html /link >
For those of you wondering why Oprah didn't challenge the 3 lb. comment, the trainer wasn't actually on the show, she appeared only in a taped segment showing Gwyneth's routine.
While I agree with Nicole about the benefits of exercising 6 days a week, 2 hours a day of of intense workouts 6 days a week is excessive and unnecessary, IMO.
I also somewhat agree with CraigL that trainers can have different opinions and that different training styles can work. However, there are some basics that all trainers should know. Unfortunately, there are under-educated trainers, doctors, lawyers, accountants, etc. or those who don't keep up with current research.
For me, the most interesting part of the clip was when Gwyneth said that because she always carries her child around in the same arm, that arm is in better shape so Tracey makes her exercise the other arm more.
Did you catch that? The arm that lifts and carries the obviously heavier than 3 pound child is in better shape than the other arm!
Tracey actions contradict her theory. Too bad it's lost on this fitness "genius" .
- 10/1/2008 9:04:11 AM
I'm still shaking my head! - 9/30/2008 2:42:25 PM
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post your comments--couldnt hurt - 9/30/2008 11:13:59 AM
*snort* no more than 3lbs, please! Gwyneth's own pocketbook is more than three pounds. idiots! - 9/30/2008 11:00:27 AM
It's so incredibly unfortunate that Oprah and Gwyneth know too little about training and exercise to have called the trainer on her comments. Could you imagine if any of us SparkPeople were in the audience at that moment when Tracy said, "No woman should life more than three pounds." We would have caused a riot!
I've been lifting weights for years and even with a 20lb dumbell in each hand, my biceps are covered with a thick layer of fat and don't exactly look bulky. I actually need to be strong for my job (stronger than anyone who only can manage a 3 lb dumbell!) so training heavy for me is a must!
Anyway, we ALL know that what this trainer said is a load of hooey. Now how do we go about educating Oprah? And you know what? Oprah says she trains everyday, so what is her excuse for NOT calling the trainer on her gross misinformation on "bulking"? - 9/30/2008 10:46:51 AM
The reason why Gweneth and Madonna look so good must be all that cardio...and the strength is probably just a component of the cardio because they weigh so little that it makes their bodies work harder thus making them burn more calories...
Why wouldn't you want to be able to lift more that 3lb weights? I mean that's less than my purse weighs not to mention my work tote! - 9/30/2008 10:32:17 AM
I think we get a lot of conflicting information on TV, and yes, even on the Oprah show. For example, you see Dr. Oz on there talking about the evils of HFCS. The next day. Bob Greene will be on the show with his "Best Life" products, which (guess what?) contain HFCS. I think too many people just blindly accept everything they hear on Oprah as the truth. In reality, it's all about selling products, books, etc. Have your own mind, people! - 9/30/2008 10:24:35 AM
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