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Daniel Tysinger

The SAID Principle And You

One of the first things I learned as an undergraduate student while studying exercise science was the SAID Principle, which stands for Specific Adaptations to Imposed Demands. SAID is the basis for all training programs, regardless of your fitness goals. In simpler terms, SAID means that your body will respond and adapt to the stress (exercise) you place upon it. It is important to note that not all training produces the same adaptations. To illustrate, I’ll contrast someone who primarily trains for sprinting a 100-meter dash and someone who trains for a marathon. A world-class male sprinter can cover 100 meters in less than 10 seconds, while an elite marathoner can cover a 26.2 mile course in roughly 2 hours and 5 minutes. Both of these achievements are incredibly impressive and require years of hard work, dedication, favorable genetics and the right type of training. I’ll start with the most striking difference between the two: physical appearance. A sprinter’s body is built for power and speed. A sprinter has a chiseled physique defined by robust musculature because of how he trains. Training for sprints consists of short intervals of hard, intense work on the track and in the weight room. While a sprinter’s training may not be as long as that of a marathoner, the effort that goes into his program is incredibly intense and has the specific purpose...

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The Bulking Up Myth

or: ‘Why Women Shouldn’t Be Afraid To Train With Weights’… “I don’t lift weights because I don’t want to get bulky.” I’ve heard this phrase too many times to count from my female clients. Somehow, this myth has perpetuated through time, and is still a commonly held belief by many women today. The next time you’re at the gym, take a look at the free weight section. More than likely, it will be dominated by men with just a few, if any, women working alongside them. Unfortunately, this image only reinforces the stereotype that women don’t need resistance training as part of their fitness regimen. Nothing could be further from the truth, and I’m going to tell you why. Any woman who is afraid to work with weights for fear of adding excess bulk, know this: Lifting weights will not cause you to become a she-hulk bursting with muscle. Your body simply won’t allow it. If anything, weight training will help you achieve your goals faster and establish a ‘firm and toned’ look. The main reason for this boils down to one key hormonal difference between men and women: testosterone. Testosterone is a key hormone for male development. It allows men to carry more lean muscle mass, to have less fat mass, and to add muscle via weight training at much faster rates. Women’s testosterone levels are only about...

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