Finally down to the LAST segment here of what has become an unexpectedly long review of a very short spread in Cosmo UK.
Before we start reviewing this last segment, I noted that all of the pictures from Anderson’s blog have been removed for some reason. So, I took the liberty of searching around for cached pictures and uploaded them to imgur. We’ll be focusing on the last page today.
Get Gwyneth Paltrow’s Legs
Anderson has often stated that repetitive exercises, like running or biking will ‘bulk’ your legs. This leads to some confusion because of her usual suggestions. How much repetition is too much by her standards?
After all, she’d like for you to work up to doing 80 reps of each exercise (I’m assuming 80 reps per leg), would that be better or worse than taking 160 steps running? You could obviously argue that the impact from running causes a stronger adaptation in your legs, bulking them – so what about biking? is 160 rotations on a bike more or less likely to bulk than the exercises she gives in this section?
I suppose I’m being overly critical since almost no one is just going to take 160 steps or 160 rotations, but you can question the principle.
In any case, just take a look at some marathon runners to see that running a lot of miles doesn’t automatically ‘bulk’ your legs:
And an endurance cyclist for good measure:
Here are the things a person needs to do in order to put massive bulk on their legs:
- Eat a caloric surplus – this is a must. If you are eating less calories than you burn throughout the day, your body isn’t going to put a lot of resources into building NEW muscle. It must devote all of its energy to keeping your current body functioning. As well, a good portion of said calories need to be protein.
- Train in a way that promotes muscle growth – this will typically be lifting weights that are difficult to do in a ~12-20 rep range. Definitely not endurance running, definitely not long distance cycling, and for most all women not lifting heavy shit for less than 10 reps. However, if condition #1 above is not being met, this point doesn’t matter.
- Get enough sleep – good for a lot of things, like optimizing muscle growth.
Do all those though, and it’s still going to be very, very difficult to put on a noticeable amount of muscle if you’re not really trying at it. You will never just wake up one day and look like a body builder on accident.
Secret Move #1 – The Frog Cross Leg Lift
“…stimulates the accessory muscles – key to pulling in the larger ones.”
Even if working your “accessory” muscles (not sure what this term is supposed to mean) could pull in muscles five times their size, this exercise is working some very large muscle groups, such as your glutes and thighs. This exercise is basically like a lying clamshell followed by a lying hip abduction. Big, powerful muscles being worked here! So again, I ask, WHAT accessory muscles? What defines an accessory muscle?
The second ‘secret’ move worked the same large muscles as the first. Nothing special here.
Gym / Fridge Friend
Our gym friend is the bike – with the stipulation that you shouldn’t “overdo” it. If overdoing it on the bike leads to massive bulk, it would certainly be nice to know what ‘overdoing it’ actually means. Does it mean you shouldn’t bike for more than 30 minutes? That you should keep it under a certain number of rotations per minute? Not to bike up hills or at a higher resistance? Can you do intervals?
My advice – just do what you like. Remember that if you’re not following the 3 muscle-building musts outlined above, you won’t be able to build much muscle.
Our fridge friends are a random assortment of high fiber foods because,
“High-fibre foods boost metabolism…”
It’s possible that foods that are high in fiber take a little more energy to digest than say, pure fat. However just know that the calories of fiber have already been taken out on your food labels.
As well, I’ve been unable to find any studies to substantiate the claims of “negative” or “zero” calorie foods like celery. The claim is that they take more energy to digest than they give – haven’t been able to find anything to back that up. If you find something, let me know.
In any case, for most people eating fiber is a good plan – it’s satiating so you’ll end up eating less calories, and it might even help you poop. Woohoo!
The Secret Celebrity Trainers DON’T Want You to Know!
(Yes, that headline is very, very tongue-in cheek)
I’ve had many criticisms of my criticisms of celebrity trainers. I’ve been told I’m just jealous and hating on their success, that not everyone wants to be a bodybuilder, that they personally really enjoy their workouts and DVDs, etc, etc.
The only one that really bothers me, though, are comments like “the proof is in the pudding! If her methods don’t work, why are all of her clients so small?”
Stick with me here, I’m going to drop a bomb:
Her clients already looked small before they ever even heard of her.
Yes, this is the key to being a successful model or actress – you must already look amazing.
Don’t believe me? Anderson’s first superstar client was Madonna around 2007. Here is Madonna in 2005 vs. 2010:
What about some of her other clients? Let’s look at Gwyneth Paltrow:
Shakira became a client more recently:
You know the show America’s Next Top Model? All the girls on there are gorgeous. They were gorgeous before being models, they’ll continue being gorgeous after becoming models regardless of if they pick up a “trainer to the stars” or not.
I’m not trying to discount the hard work any of these ladies probably put in to maintain their figure. But the moral of the story is that Anderson didn’t ‘make’ their bodies. She didn’t give them their figure. She’s not defying their genetics. I would say that her success is actually because of their genetics.
Thus concludes my first Anderson rant of 2014. Hopefully I won’t have to do more – but I probably will.