When I tell people my roommate is a power lifter, I get a split second of a blank stare, and then, "But you live with a girl, right?" Heck, yes, I live with a girl -- an awesome, funny, brilliant, strong girl.
Madeleine has been power-lifting for about three years, and she is amazing at it. She not only can lift almost twice my body weight, but can bench, squat, and deadlift better than a lot of the guys she knows. She has set four world records at the International Powerlifting Association Women's 148 amateur: squat, bench, deadlift, and total. Mads is also a trainer at Gold's Gym, where she helps people get healthy and achieve their fittest, strongest body. When she isn't busy flexing her muscles, she also enjoys riding horses, cooking and baking, studying exercise science (she's a junior at the South Carolina Honors College), and spending time with her friends.
I sat down with Madeleine to ask her some questions about exercising, using the gym, and being healthy.
So a question I have, that I'm sure a lot of other women have: is the elliptical really the best way to burn leg fat?
No, you can’t spot reduce leg fat, or any specific body fat, you can just reduce overall body fat. Your genetics will determine which areas lose fat easily. The best way to lose fat overall is to have a well-rounded training plan and diet.
What defines a well-rounded training plan?
Do your research. Look at peer reviewed scientific journals, not just Wikipedia. In general, a well-rounded training plan will include three to five days of resistance training, as well as flexibility and mobility work (yoga, stretching, etc.), and cardiovascular programs for about three to four days a week (running, swimming, biking).
What would you recommend for someone just starting on resistance training?
Rule number one, don’t be embarrassed. If you’re scared, find a serious training partner who will go with you. When you first start out, do upper body days and lower body days and make sure to hit each muscle group at least once. When you target one muscle group specifically, do about eight to 12 reps per set, and about three to five sets, with a weight you know you can handle comfortably with good form. It’s more about muscle contraction, not how much weight your muscle can lift. When you target more than one muscle group, such as squatting or doing deadlifts take time to make sure your form is correct, then add on weight as you feel comfortable. Never be afraid to ask for a spotter!
If you only had one hour a day to work out, what would you do?
Start out with a five minute warm-up, such as a jog or walk. Don’t stretch initially, only at the end! Do 30 minutes of resistance training, keeping rest periods to a minimum. Supersets are really good, which is when you do your routine one exercise after the other, with no break. So, for example, bicep curl, dip, and pull-up, and then repeat until you’re through. Finish up with 20 minutes of cardio, preferably interval training. Such as doing sprints for 30 seconds, and then walking off and on. Most beginners start off doing intervals for about 10 minutes, and then work up to twenty minutes. Finish up with stretching and a cool-down walk.
What gets you and your clients motivated?
You have to do what gets you excited. I tell my clients to never do the same routine twice, so switch up the exercises and try new things. Also, set goals for yourself. Find a healthy and reasonable goal, and then go after it!
As far as dieting, what are some of your favorite foods to keep you healthy and in shape?
Protein! Anything that was alive at some point in time. Vegetarians -- make sure you get lots of complete proteins (foods containing all 12 essential amino acids). Animal protein is always best, such as Greek yogurt, eggs, or milk. Personally, I like to eat chicken in almost every meal. I keep a pound of cooked chicken on hand and just add it to almost anything I eat for lunch or dinner. I also drink a gallon of water every day, usually more in the summer.
Some women think that heavy lifting can create unwanted muscle bulk on their bodies, instead of just tone. What are your thoughts on that?
You will not turn into Arnold [Schwarzenegger] overnight; it is not easy to achieve that look. Unless you’re injecting testosterone into your body, you physically can’t have that muscle mass. What heavy lifting will do is give you the body you’ve always wanted. It is much more effective for weight loss and toning than cardio and using tiny dumbbells. Gaining muscle means that you burn more calories sitting at home on the couch than you would without having the muscle. Heavy lifting engages Type 2 muscle fibers (your explosive muscles) and keeps your metabolism elevated for much longer (whereas low intensity cardio stops burning calories the minute you stop). Lifting light weights for a long time, although it will make your muscles sore, doesn’t create the healthy kind of muscle that you want.
What motivated you to begin powerlifting?
In high school, I had a serious eating disorder. I wanted to get better, but I didn’t know how. Luckily, my mom had purchased lessons with a personal trainer that she wasn’t using, so I took advantage of it.
Louise, my first trainer, taught me how to lift, which got me off the treadmill and into the weight room with the boys, which was a lot of fun. It became a kind of therapy to me, because all I had to think about were my muscles and how I could work them and be comfortable with my body.
After a while, I started eating more protein and started seeing results, and I’ve been lifting heavy ever since. I discovered I was actually really good at lifting heavy, and often out-lifted most of the guys at my gym. I would say that it’s incredibly empowering to feel confident in my body and know that I have the control to gain or lose weight how I want. So getting “fat” isn’t a problem for me anymore, because I know I can handle gaining weight.
And I of course still treat myself and have sweets. I’m a lot happier now because I know my body doesn’t control me, I control my body. I find I’m not fixated on my appearance, I’m more fascinated on what my body can do, such as lifting a refrigerator or wrestling an alligator (I made that last part up).
What advice would you have out there to girls who struggle with their appearance?
Start appreciating more about what you can do with your body, than why you don’t look like the Victoria’s Secret models. You may never be 90 pounds and six-feet tall (thanks, Photoshop), but you can learn to control what your body can do, and you can learn to run or lift or row a boat. What you are like internally matters a hell of a lot more than what you look like on the outside (pardon the cliché).
I would say my motto is, “Find what you love and let it consume you.” Because in the fitness world, you can get every physical thing you want from your body by finding new ways to pursue what you love. Don’t ever let fear stop you from trying new things, or experimenting with new things. Never fear your mind or your body: these are the worst things you can do to yourself.
If you have more questions on power lifting or keeping a healthy lifestyle, we would love to hear from you! Please comment below.
