workouts

Women’s Muscle Building Myths

THE WEIGHTLIFTING LIES YOU NEED TO IGNORE TO ACHIEVE REAL RESULTS.

Sarah Cann Training

Don’t let one of these COMMON WEIGHTLIFTING misconceptions come between you and a calorie-burning, body-sculpting workout.

After nutrition advice, there’s nothing more rampant with lies, half-truths, and downright garbage myths than weight lifting advice for women who are trying to lose body fat.

Follow any of this inaccurate advice, and you may wind up wasting time, energy, and money, or even injuring yourself.


Let me save you some time and mental energy, today I’m sharing the five most common, persistent misunderstood notions about building muscle, dropping body fat, and achieving body recomposition.  

Here’s the truth to help you build a strong, lean body.

Myth 1. You can't lose fat and build muscle at the same time.

TRUTH. You absolutely can lose fat while gaining muscle. From a nutritional perspective, although a caloric deficit is needed to lose fat, a caloric surplus isn't necessarily needed to build muscle. This is because stored fat is stored energy. So, those stored fat calories are available for the body to use as fuel for the muscle-building process.

Basically the more body fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.


Myth 2.  You can ‘tone.’  

TRUTH. There is no such thing as ‘toning’, and ‘tightening’ the muscles. Instead, what most women need to be focusing on is building muscle and losing fat, which is essentially the cornerstone of the Chiseled program. Many women are scared by the idea of gaining muscle, but this shouldn’t be the case. When you build muscle, you’ll burn more calories through an elevated metabolic rate, and as a result get leaner and look better!

What is muscle tone?  Scientifically speaking, muscle tone refers to the unconscious low-level contractions of your muscles at rest, or in layman’s, the firm feeling of the muscles when you are resting.  However, we can’t ‘tone’ our muscles. We can only increase or decrease the size of muscles, much like our fat cells.

So how do we get ‘toned’?  By gaining muscle and losing body fat! Following on from the first myth, the number one reason women get ‘bulky’ is if they have too much body fat, so this should be our first point to address.

Myth 3. You should only do light weight for high reps  

TRUTH. So you understand that lifting won’t make you big & bulky, and that instead of getting ‘toned’ you need to build muscle and lose fat.

Now what?  

Many women fall into the same trap.  They start performing endless sets of high repetitions with baby weights.  The problem is these marathon sets using a door stop serve zero use towards their goals, besides possibly improving muscular endurance. Instead, women need to focus on providing a real stimulus for change in their body by lifting heavy weights in the 5-15 rep range.

Progressive overload for women is paramount. With each workout, we (women) should always strive to improve on our previous workout’s performance, whether it is through increased weight, volume or decreased rest periods.  More females need to embrace strength and the physiological and psychological benefits it brings, so they should look to add weight to the bar where they can.

Myth 4. We Only Need to Do Cardio to lose body fat

TRUTH. First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want.

I’m a big fan of “do what makes you happy.”  If you happen to enjoy running or zumba or step aerobics or jazzercize, that is awesome.  More power to you. However, if you are ONLY doing those things to lose weight and you’re not seeing results, stop.  There’s a better way.

Believe it or not, strength training will produce a more efficient weight loss effect than an equal amount of cardio.
When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect).  What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout

Myth 5.  Lifting will make you gain weight

TRUTH. It's not so much a myth as a misunderstood truth. "Leaner" and "lighter" are not interchangeable terms; that means the scale may not tip much and may even go up. Make no mistake: The physical results can be dramatic. The more muscle I've gained, the smaller and more compact I've gotten.  My jeans are looser, and I've gone from a medium top to a small. Stay off the scale and use your jeans to measure your progress.

As a women’s strength and conditioning coach, I’ve lost track of how of the number of times new clients talk with me on their first day of training and tell me they don’t want to do heavy weights because they don’t want to be bulky.

Listen, all those rumors you've heard about lifting heavy weights are just that: Rumors.

Whether you want to rock that bikini on the beach, feel more powerful in the gym, or improve your overall athletic ability, weightlifting and building muscle can help.  

Ladies, it’s time to put down those pink dumbbells, get off the treadmill, pick up a barbell, and finally start seeing results!

If you’re ready to transform your body into a fat burning machine by building lean muscle, you’ve got to grab a copy of my FREE Guide to Metabolic Conditioning.  

You’ll learn how this style of workouts will help you achieve fat loss and body recomposition FAST! The guide also includes 5 of my favorite fat burning Metcons so you can get started right away!

Download your free MetCon Guide copy here

Talk to you soon

~Sarah

MetCon Workouts for Rapid fat loss

Torch body fat and achieve body recomposition goals FAST using Metabolic Conditioning Workouts!

Sarah Cann Training

You’ve heard me share frequently about all of the benefits of Metabolic Conditioning.  These workouts are challenging, effective, and constantly keep your body guessing.

Metabolic Conditioning DEFINED:  Metabolic Conditioning is a style of training involves a very high work rate while using exercises that burn more calories during your workout and maximize calories burned after your workout (or, as that period is often called, the "afterburn”).  

What makes them so effective for fat loss and body recomposition is that MetCons involve training different energy pathways, by manipulating work and rest periods to turn your body into a lean, strong, calorie burning machine.

Put simply, after we’ve exercised in high-intensity Metabolic Conditioning mode, our body uses up much more energy (calories) than steady-state, traditional exercise to return the body to its resting state. There’s a lot of calorie burning involved in post MetCon processes like replenishing depleted energy stories, repairing cellular damage, and enhancing the growth of new tissue.

That’s a very good thing, because the more calories we expend, the more fat we burn!

There are many types of Metabolic Conditioning workouts

The common denominator is high-intensity exercise that involves total body movements interspersed with short rest periods.  For example, a MetCon session might include circuits, lifting heavier weights, working a little harder during cardio sessions, interval training, doing combination exercises, or even putting short bursts of cardio into a regular strength training routine.

So, now you know all about the basics of Metcons, it’s time to start putting them to work for you!  

Use these metcon workouts to maximize fat loss and achieve body recomposition FAST!

TABATAS.  This workout consists of performing exercises with full out effort for 20 seconds, followed by 10 seconds rest, for a total of 4 minutes. These can be done with any group of exercises and can be a combination of weights and cardio.  Here’s a quick example:

sarah cann training

HIIT/INTERVAL CONDITIONING CIRCUITS. Conditioning work is about short, hard intervals. Kick ass, rest a little, kick some additional ass, repeat. Like this:

  • Choose a conditioning exercise like burpees or jump squats.

  • Go hard for 15 to 30 seconds, roughly.

  • Catch your breath.

  • Repeat.

  • Stop after 10 to 20 minutes.

Check out the example below.

Sarah Cann Training

SPRINTS. Sprinting is an excellent example of a good metabolic enhancing fat loss workout. Sprints should leave you huffing and puffing after a brief effort. Run fifty yards as fast as you can and then walk back to the starting point and repeat. If you're putting in a maximum effort you will be breathing hard after the first run.

What I like about sprinting is you're always being inefficient. The better you get at it the faster you can go and the harder you continue to work. No matter what your fitness level is, if you continue to apply a maximum effort you will continue to derive incredible results.

Sprints are kinda self-explanatory but here’s an example workout just in case:

Sprint Conditioning Circuit

*Can be completed outside, on treadmill, stationary bike, or elliptical

  • Warm-up at an easy pace for 3-5 minutes

  • 30 Seconds Sprint at a challenging but safe pace

  • 2 Minute Easy jog or walk (recovery)

  • Repeat until you hit 15 minutes total (including warm-up)

  • Cool down with 3-5 minutes at an easy pace

Start using these workouts 2-3x per week and start seeing results.

You’ll turn your body into a lean and strong fat burning machine FAST!!

If you’re ready to add more fat burning and muscle building MetCons to your training routine, download my FREE Guide to Metabolic Conditioning here.  

You’ll learn even more benefits to this style of training, how to cut down on your workout time without sacrificing results, and it also includes 5 of my favorite Metcons so you can get started right away!

Keep me posted on your progress!

~Sarah


How to Plan a Successful Week

How to Plan a Successful Week

With so many tasks on my plate, I have to be strategic.  Planning my week in advance helps me have productive days and pushes me closer to reaching my long-term & short-term goals.

If you’re ready to make the most of every week and including getting in those workouts & healthy eating, I’ve got you covered.

What Happens When You Stop Working Out?

Sarah Cann Training

Ok, we’ve got to address this WAY TOO common issue many busy wives & mom’s have: Skipping workouts.

I bring this up today because I run into past clients frequently and often I hear, “I haven’t worked out in weeks/months, etc. and I feel so out of shape already!”

Yep.

That’s what happens (among other things) when we stop working out.

I’m not trying to make you feel guilty.

I just want to present a real picture of what happens to our bodies when a rest day turns into a rest week, month, and so on.

Listen, I get it, believe me.  There are lots of reasons to take a break from your workout routine — family demands, vacation, non-stop rain, work obligations.  Even the most dedicated may be forced to stop for a while due to sore muscles, illness, or injury. Don’t push yourself to work out every day without a break because your body needs rest and recovery days to repair muscle fibers and strengthen itself between workouts.

Training recovery is a critical component of an exercise program, and for most people, this consists of one to three days of rest depending on intensity of the activity

However, if you go beyond a week without activity, you begin to experience the effects of “detraining” (also called deconditioning), a phenomenon in which you lose the beneficial effects of training.

Remember the human body (even a fit human body) is a very sensitive system—and physiological changes (muscle strength or a greater aerobic base) that develop through training will simply disappear if your training dwindles.  Since the demand of training isn’t present, your body has nothing to adapt to—and just slinks back toward baseline.

Today I am going to fill you in on understanding what’s really going on with your body after about 14 days of too much rest and what happens when we stop working out.  

My goal is to give you some immediate motivation to get moving again!

Here’s what happens to your body when you stop working out:

Visible Changes in Your Body Composition  

Many signs of deconditioning are not always physically visible to the naked eye—but you should expect a loss of muscle mass and size and the accumulation of body fat.  

A few factors can contribute to an increase in your body fat when you stop working out:
~First, your calorie requirement will decrease.  As you lose muscle mass, your metabolism slows down as your muscles lose some of their ability to burn fat.
~Secondly, you’re not burning the same amount of calories as you used to because you’re moving around and working out less, so if you don’t adjust your food intake accordingly, those additional calories will be stored as fat. Something you should be wary of is visceral fat aka belly fat.  

So, if you eat the same way you’ve been eating while you’re on a workout hiatus, your body won’t be burning the extra calories without an adjustment to your diet– and you will likely put on weight.


Muscle Loss 

A sizable decrease in muscle mass, capillary size, and density; bone density; flexibility; and overall blood flow and energy production are all side effects of constantly skipping workouts.  And while your body will hang onto strength gains longer than aerobic gains, throwing in the training towel will gradually lead to a loss of lean muscle mass, muscular strength, endurance, and your muscles simply won’t fire the same way they used to because of underuse.

What’s happening? As muscle fibers realize they don’t need to store energy, they will store less glycogen—which leads to something called atrophy (or the shrinking of muscle fibers). When muscle fibers shrink, they need more stimuli to contract.  So you’ll have to work harder to see results--yikes!

Your aerobic system can go down the toilet:  Aerobic and endurance fitness reduce a lot faster than muscle mass—it’s the performance factor that is reduced the fastest. Physiologically, the changes are stark, too.


Stroke volume (the amount of blood pumped out of the heart to the body) reduces, the size of mitochondria (the power plants within a cell, linked to fitness health) reduce by almost 50 percent, heart rate increases, cardiac output reduces, and your VO2 max—or the maximum volume of oxygen an athlete can use (a gold standard of physical fitness) decreases about one percent a day.

Another setback: Your lactate threshold—or how hard and long you can work out until your muscles tell you to stop—begins to drop.  This stinks because working out at or close to your lactate threshold is a great way to build fitness; if yours is low you won’t last very long, and thus you’ll reap fewer benefits from a gym session.  You begin to lose endurance capability as well as the ability to perform at higher intensities.

You may feel dumber. 

Your brain suffers when you don’t workout.  Sorry to be so blunt but ask anyone who regularly works out and they know what I’m talking about. Since exercise helps pump oxygen to the brain—one reason why you may feel sharp after a workout—you may feel a little cloudy or not as ‘on’ after weeks removed from your workout regime.

Why? One factor at play: Both aerobic and strength training boost the neurotransmitter brain-derived neurotrophic factor (BDNF), which helps promote the growth of new brain cells and enhances connections between existing ones. Some research even links low levels of BDNF to depression. This makes exercise an important part of maintaining cognitive function.
Dopamine levels also drop as your days in the gym become a thing of the past, which may make you more anxious and fatigued. This feeds into motivation—if you’re tired and stressed you may avoid the gym, creating a vicious cycle.  The longer the time off, the more difficult a time people have starting up once again.

Your sleep sucks.

Because exercise places both metabolic (or energetic) and mechanical stress on your muscle tissue, it can help promote good sleep. After all, it’s in deep REM cycles of sleep that your body produces hormones (like growth hormone and testosterone) to repair muscle tissue damaged during exercise. A lack of exercise will lead to higher levels of energy in the body and reduce the need for deep sleep, which could lead to restless or insufficient sleep.

Now I don’t want to be all doom & gloom today!!

So what’s the best way to stop fitness loss?

Don’t abandon workout routine in the first place...duh.

But seriously though,

here are some tips to help minimize the negative impact of skipping your workout routine:

  • Crosstrain or try “light” activity that’s not part of your usual regimen, such as yoga, walking, or bike rides.  HUGE WIN for busy Moms who can follow behind their kids riding their bikes or playing on the playground!

  • Scale back your workout schedule if time is the issue.  Aim for 1-2 sessions per week, break your workout into several shorter sessions, or incorporate a few sessions of high-intensity interval training that can be done at home without any equipment.

  • Try working unaffected muscle groups if you’ve stopped exercising due to soreness or injury such as a broken bone or ruptured tendon. Legs sore--work upper body, shoulders sore--work legs, etc.

  • Keep your nutrition in check.  Maintain good nutrition while consuming adequate protein to minimize muscle loss.

One thing that will work in your favor: muscle memory.  

Essentially, your muscles have special cells in your muscle fibers that “remember” previous training movements so that when you get back to working out after an extended layoff, you are able regain lost muscle quicker.

Patience and persistence is key.  

Remember, not all is lost – you can always restart your training routine.

It’s just a small break but don’t unpack there.


If you need some quick workout ideas to jumpstart your routine, grab a copy of my free metcon guide.  It includes 5 of my favorite MetCons that all take less than 20 minutes and require minimal equipment! Download your copy here.  

Talk to you soon,

Sarah

Reshape Your Glutes & Hamstrings with These Five Moves

Sarah Cann Training

Let’s establish something right off the jump of this post...

A majority of women choose to work with me in the Chiseled program because I build killer glutes.  

*Yes, they also shed body fat, get stronger, faster, and feel more confident.

But the feedback I receive most often from my clients in the program is that their waist got smaller but their booties got bigger (out not wide haha!).

CATCH THE VIDEO HERE

Ladies, it’s totally ok to want to reshape your legs & glutes. Own that sh**.

So how does one get on track for a banging booty?

Squats.

*Squats are the simplified answer. So much goes into building our glutes & hamstrings but one step at a time Grasshopper!
Squats are probably the best lower body exercise there is, and not just because they work the glutes. Squats are functional, targeting every muscle in the lower body and mimicking a move you do all day long.

know the basics of a good weighted squat:

  • A heavy weight is ideal for this exercise.

  • Hold weights in each hand. You can hold the weights either at your sides or over your shoulders.

  • Begin with feet about hip-distance apart.

  • Bend the knees and lower into a squat, sending the hips back behind you like you're sticking your butt out.

  • Think of sending your butt back to you when you squat, putting the emphasis on your glutes and thighs instead of on the knees.

  • Go as low as you can, then push back to start.

Now that you’ve got the basic squat down, let’s get to work.

BUILD YOUR CAKES WITH THESE five SQUAT variations!

Sumo Squat. The sumo squat is a wide-legged squat with a focus on the inner thighs, a great variation on traditional squats. Because your toes are turned out at an angle, the key to keeping this move safe is to make sure your knees stay in line with the toes. How far you squat will depend on the flexibility of your inner thighs, so only go as far as you comfortably can.  Watch the demo here.

Wall Squat with Medicine Ball Hold.  A variation on the wall squat is to squeeze a medicine ball between the knees. This targets more inner thigh at the same time you're firing the muscles of the quads, glutes and hamstrings for added intensity. Watch the demo here.

Goblet Squat.  Goblet Squats are a fantastic squat variation, especially if having a weight on your back, like in barbell squats, is awkward or uncomfortable. Holding the weight in front and close to your body will help you keep your torso upright as you squat down, protecting the back and the knees. Watch the demo here.

Marching Wall Squats.  I love to use these to fire up my glutes as part of a warm-up for leg day.  They build endurance and pre-exhaust your legs to maximize muscle growth. As an added bonus, this move challenges us to engage our core to stay balanced. Watch the demo here.

Plie Squat Pickups.  Plie Squat Pickups is a dynamic version of a basic plie squat by adding some intensity. The idea is to squat low to place the weight on the floor, stand up, then squat back down to pick up the weight in the other hand. The key to this squat is to, first, use a heavy weight to get the most out of the move. Second, try to get as much squat as possible - In other words, more squat, less reach. Keep your torso up rather than rounding at the back. If you're inner thighs are tight, you can straddle a step or raised platform to make the move easier. Watch the demo here.

If you’ve been sticking with basic squats week after week, shake up your routine with these variations!

~Sarah

P.S.  Registration is closing soon for the next round of the Chiseled program.  We start on Monday and there a just a couple of spots left! You'll complete effective fat burning training sessions partnered with science-based nutrition strategies to help you achieve your best body ever.  Click here to register.

**Don't forget discounts are available for Returning Clients or when you sign up with a friend.  Scroll to the FAQ section here to checkout all the options.