On teenagers and 20-somethings, the bikini may be achievable without fitness. On a 30+ physique, it’s quite different. To offset excess skin, cellulite, and sag, fitness is no longer an option, it’s a necessity.
Beyond the bikini, too. I bring up the bikini because it’s a symbol that too few women over 30 strive for or believe is possible…when it is. The problem is we start to follow fitness as a religion and not as the science it has always been.
The other day, over a rare, 1-class-a-day weekend, I was feeling strong, happy, and rested, so I decided to join my client in her “booty-for-bikini” workout conducted by my husband. We worked out hard…for 30 minutes. The intensity did not come from burpees, ropes, kettlebells or any other form of gymmickery, it came from strength and length. Walking lunges, dead lifts, squats. There was nothing crazy about the workout. Intentionally, of course. Injuries beset. Strength training prolongs. This is the “science” part of fitness: the more you show up, the more predictable your physique becomes.
You can work out hard. Or, you can work out for a long time. You cannot do both.” ~Michael Battaglia
To enhance that predictability, we need to invite the science into what we eat as well. While the type of fat or sugar matters a great deal to the multi-billionaire health guru (and your wallet…), it has little effect on your physique. On the other hand, the type and amount of protein matters a lot. Rice and beans will never make a complete protein; nor will any amount of crushed peas in pea-protein. The “healthiest” fat in the world will always have 9 calories per gram…while egg whites will assist muscle more than any incomplete or lower source of protein.
When you’re over 30, a bikini body is only possible if you lift weights (read: squat and lunge with challenging weight). Rear-end creases are for those who do not. N.A.A.L. (No Ass At All) is strikingly rampant in the female fit population. They may look OK from the front or in Lulu, but the Miracle Bra of fitness pants cannot help anyone in the buff…or, as my husband says:
Never trust an ass in Lululemon. You just don’t know what is under there!”
And, he knows. He has trained many a fitness model. There is simply no fitness model in the world who does not incorporate strength-training and protein in her fitness regime.