Cross­fit Territory’s “Cross­fit Chicks” pro­gram is designed for females that want to get fit and lose weight, whilst not scar­ing the absolute crap out of you with some of the Cross­fit tech­ni­cal moves. The pro­gram is designed to get you back on the fit­ness “wagon”starting at a very basic level. In each ses­sion you will learn new basic fit­ness tech­niques and fin­ish with a great lit­tle anaer­o­bic fat burn­ing workout.

When?
The ses­sion are every Sat­ur­day 10:00am, start­ing from April 17th 2010

Where?
Cross­Fit Ter­ri­tory Gym (BOX) at Berrimah

What do I get?
You get per­sonal style train­ing but in a group envi­ron­ment,
nutri­tion advice, dietary plans all to help you reach your goals,
a sense of com­mu­nity, all with a com­mon goal and drive,
you will get the con­fi­dence to make changes to your life.

What do I need?
You will need Com­fort­able Train­ing attire, you will also need to take the first step and build up the courage to change your life!

What don’t I need?
You need not to have com­pleted the fun­da­men­tals,
You don’t need to worry about train­ing with men, because there will be none,
You don’t need to worry about your fit­ness level,
You don’t need to worry about feel­ing uncom­fort­able with mak­ing the first step.

Why?
Because you want to get fit and look great,
Because there will be other females in the ses­sion with the same goals as you,
Because there will be other females in the ses­sion with the same dis­com­forts and strug­gles as you, only there to sup­port you,
Because you can­not dream your­self into a char­ac­ter; you must ham­mer and forge your­self one.

How?
How much; Cross­fit females don’t need to sign up, be locked into any con­tracts or any­thing like that,
they pay as they go, $15 per ses­sion.
.

Remem­ber “When you aim for per­fec­tion, you dis­cover it’s a mov­ing target.”

The myth of women get­ting “big”

This “myth” (yes, that is exactly what it is), comes from all those fit­ness mag­a­zines that show grotesque women flex­ing their brains out.

It’s inter­est­ing that on the flip side a lot of guys want to look just like the guys in those mag­a­zines and will try so hard to get HUGE! like them…
But do any of them actu­ally end up look­ing like the big body­builder dude…. NO!  That’s because build­ing large amounts of mus­cle mass takes a lot of focus on that par­tic­u­lar goal to do so and usu­ally that still won’t lead to being huu­u­ugggeee.  Here are a cou­ple other con­tribut­ing factors.

The facts:

1. The truth is that build­ing large amounts of mus­cle mass for any gen­der is actu­ally pretty hard to do and you would usu­ally have to focus your train­ing and nutri­tion to achieve large gains in mus­cle mass.

2. Genet­ics: Genet­ics play a huge role in how much mus­cle mass one can gain. Guys typ­i­cally develop mus­cle eas­ier than women, although there are a select few women that can gain larger amounts of mus­cle due to their indi­vid­ual genetic make-up.

3. Women have much lower testos­terone lev­els then men.  Typ­i­cally around 10–20 times less.  Testos­terone is known to increase pro­tein syn­the­sis and mus­cle size, so it would seem that women would have a much tougher time get­ting huge mus­cles than guys even if they are doing the exact same train­ing.  Guess what, the women in the “flex” mag­a­zines are on steroids which help to increase their testos­terone levels.

4. How can women gain strength and not be bulky?  Most of the time, women begin­ners will start gain­ing strength at a sim­i­lar rate to male begin­ners.  This is mostly due to dif­fer­ent neu­ro­log­i­cal fac­tors.  The neural sys­tem is typ­i­cally less devel­oped in females and strength gains will typ­i­cally be a result of an increase in the effi­ciency of the neural sys­tem rather than an increase in mus­cle mass.  For the guys, they will prob­a­bly see more of an increase in mus­cle mass.

5. Nutri­tion:  Nutri­tion plays a huge fac­tor in the devel­op­ment of mus­cle mass.  If you want to increase your mus­cle mass after the begin­ning phases of train­ing you will also need to focus your nutri­tion to achieve that goal.  To make things sim­pler: you would have to eat more food.  So if you don’t want to gain mus­cle mass then eat a proper diet that will keep you at a body­weight that you are com­fort­able with.  It is nearly impos­si­ble to gain weight/bulk if you aren’t eat­ing an excess amount of calo­ries that your body doesn’t need.

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