A complete guide to natural bodybuilding for women of all ages,
Defining Woman introduces readers to the mental and physical benefits of this sport. Through the experiences and expertise of a former Pro Natural Women's World Champion, Judy Kalvin-Stiefel, women of any age can find the means to improve their bodies and learn the basics of a healthy diet and workout program. Kalvin-Stiefel believes that bodybuilding can change a woman's life—as it did her own—and in this timely and provocative book, she freely shares her knowledge and experiences with every woman who is looking for a way to empower and improve her own life.
Sample chapters include:
Bodybuilding, Myth Busting and Me
Training for Women of All Ages
Holistic Approach: A Lifestyle
How to Get Motivated and Stay Motivated
Preventing and Dealing With Injuries
Nutrition—The Diet Connection
Exercise and Pregnancy
Also included are Samples Exercises, Workouts and a Training Diary.
Excerpt from Chapter One: Bodybuilding, Myth Busting and Me
The Seven Mighty Myths!
Myth #1 - Women Who Lift Weights Lose Their Femininity
On the contrary, you can enhance your feminine lines and shape with weight training. You will also be able to get in touch with your body and feel better about yourself.
Men and women have the same number of muscles on their frames - whether you work them and use them to their full potential is up to you. Only through weight training can you sculpt your body. Muscles and toned bodies are sexy, attractive, and healthy. Weight training gives you more energy to enjoy living life to its fullest.
Myth #2 - Women Should Not Have Muscles
To the surprise of most women, it is very difficult to put on muscle. Unlike men, women have hormone levels that prevent them from gaining muscle easily and quickly. On the contrary, most women find that lifting weights allows them to tone and build enough muscle to look tight and fit. And, since muscle is heavier and dense than fat, your body will appear slimmer, harder, and tighter, even if you weigh more on the scale!
Myth #3 - Women Who Use Weights Really Want To Be Men
This is one of the silliest myths to every circulate about weight training. I don't know any women who train with weights who want to be men. They want to be strong, to look good, and to be equal to men on a physical as well as mental level. It's time that we move beyond these stereotypes.
Myth #4 - Women Who Lift Weights Will Damage Their Reproductive Capabilities
This is about as sensible as Myth #3. Studies actually show that women who are in good physical shape are in better condition to bear children, have easier pregnancies and deliveries because of their muscle tone, and recuperate quicker after delivery. (Note: the author delivered a healthy 7 lb. 4 oz. baby girl one year after this book was published. And, she only had to push twice in the delivery room. Her doctor is convinced it was due to her incredible abdominal muscles!)
Myth #5 - Women Should Only Lift Light Weights and Do High Reps
Again, the way you train depends on what your goals are and how your body responds. Training with light weights is a very good way to begin, but many women will find that eventually their bodies will not respond and results will be more difficult to achieve.
In order to continue to make progress, the body must be continually shocked and stressed. One way to do this is by gradually increasing the weights, doing lower reps, and using different techniques, machines, etc.
Myth #6 - Women Can Only Make Progress Through Weight Training If They Take Steroids
Although steroids will increase muscle size dramatically, women can achieve wonderful results without them. Unfortunately, the media has focused on steroid use as a bodybuilding phenomenon. While genetics and diet will play a large role as to the results you can achieve, everyone will see results if they follow a sensible program and work hard.
Myth #7 - When You Stop Weight Training, Your Muscles Will Turn To Fat
Fat cannot turn to muscle, just as muscle cannot turn to fat. Most people lose fat when they train, so their definition and muscle tone improves. If you stop weight training, you will lose the tone and definition, but one type of fiber cannot change to another.
Author's Biography
Judy Kalvin-Stiefel is the 1990 World Natural Bodybuilding Federation (WNBF) Pro Natural World Champion and the holder of many other bodybuilding titles.
Judy is a natural for life bodybuilder who began training with weights in 1984, began competing in 1986 and who turned pro in 1990. She won the first ever Pro Natural World Championships.
Today, she is the president of her own firm, Kalvin Public Relations, based in Forest Hills, New York. Founded in 2001, the firm specializes in promoting and enhancing the image of creative services firms through results-based public relations/communications programs.
In March 2002, she was honored at City Hall in New York at the City Council's Annual Women of Achievement Pacesetter Awards.
She resides in Forest Hills with her husband and daughter.
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