Why Women Should Avoid Doing Pushups and Squats

                I felt compelled to write this article due to the recent popularity of pictures like this:


                Most people believe that body fat distribution is 100% genetic predisposition—were you blessed with breasts? I believe that nurture—how you use your body—plays a bigger role than genetics. I explain this in great detail in my article “Energy Expenditure.” To summarize it, every body part has some degree of fat and some degree of muscle. Thus, 4 extreme compositions are possible: lacking in fat and muscle (e.g. the butt pictured on the left), having fat and muscle (e.g. the butt pictured on the right), a composition of mostly fat, and a composition of mostly muscle. And then there’s everything in between. I argue that it’s possible to will your body, or any body part, into any composition of fat and muscle that you desire. For female breasts and booty, this would either be a composition of mostly fat, or one of fat and muscle. Achieving this requires knowledge of how different compositions come about and the right exercises.

                How do today’s women typically work out? They’re “trying to not look too manly” so they usually go with low-intensity and high-repetition. This is basically lifting light weights for many reps. Low-intensity/high-repetition exercise will burn fat and build a bit of muscle—most knowledgeable people consider this to be scientific fact. This is great and all but most women want to retain the fat on their chest and butt, or develop breasts and booty. Low-intensity/high-repetition chest and butt exercises will burn fat and build a bit of muscle at the chest and butt. For example, doing pushups on your knees is a low-intensity chest exercise. If a woman were to do these until exhaustion (i.e. high-repetition) for many months, her breasts would shrink. Similarly, doing squats with no additional weight is a low-intensity butt exercise. If a woman were to do many reps of these for many months, her butt would flatten. Thus, low-intensity/high-repetition chest and butt exercises are not the answer for women seeking the ideal figure.


On the left is a butt composed of fat (and some underlying muscle), as demonstrated through animation.

On the right is the fat-free butt of a typical female fitness competitor.


Many women believe that flat breasts (and a flat butt) are an inevitable consequence of working out. This is based on many anecdotes with solid evidence. But here’s the catch: every single workout program, exercise routine, instructional DVD, etc. in existence today puts the chest and butt to work. Even jogging engages the chest muscles as the jogger thrusts the arms forward with each stride for extra propulsion. A two-hour light jog is what I consider very low-intensity/high-repetition—cardio. Cardio is not the solution to achieving the “ideal” female body. Exercising the chest or butt in a cardio manner will result in even less muscle development and even greater fat loss, compared to low-intensity/high-repetition training.

So what’s the solution to achieving the “ideal” female body? It’s not doing a man’s workout at lower intensity (i.e. with lighter weights), contrary to popular belief, There are actually two slightly different solutions because there are two body types that most women desire. One solution is working out the entire body (at any intensity/repetition desired) except for the chest and butt. This means no pushups, no bench press, no punching, no wide squats, no hip thrusts, no taekwondo side kicking, etc. What’s left on the menu? Leg exercises that avoid use of the gluteus maximus would be leg extensions, leg curls, flutter kicks, front kicks, and roundhouse kicks. As for the rest of the body, some good exercises are jumping jacks, sit-ups, crunches, pull-ups, calf raises, dips, plank, bicep curls, tricep extensions, shoulder press, shoulder fly, etc. The chest and butt are never targeted in this workout routine, so women can rest assured that they will be full of fat… and lack muscle.

The second solution is for women who want big breasts and booty without the sag. This is doing high-intensity/low-repetition chest and butt exercises along with exercising the rest of the body (at any intensity/repetition). For example, a girl on this workout routine would be bench pressing and squatting with very heavy weights, like a powerlifter. The high intensity will give the chest and butt a “muscular foundation” and the low repetition will ensure that fat does not get burned off—a thick layer of muscle and a thick layer of fat. This is body part “type B” on my chart in the article “Energy Expenditure.” As for the rest of her body parts, she can do low-intensity/high-repetition exercises for a slight muscle tone and low fat. The dilemma is that most cardio exercises will work the chest and/or butt.


“How come I see so many fit girls taking pictures of their plump, feminine booty after doing squats?” Immediately after working out, muscles will swell up, or “get a pump.” This phenomenon has led many people to conclude that (low-intensity/high-repetition) butt workouts make the female butt bigger and thus more attractive. Another thing happened, however: some fat was burned off. Many women are unaware of this so they will continue the same workout. Possibly with the same weight (i.e. intensity) and duration (i.e. repetition), or they will raise the number of reps over time. After about a hundred days of wide-stance squats or hip thrusts, they will have burned off all the fat. They now have a butt that is slightly muscular and low fat. This is the opposite of the feminine, big and squishy butt they probably set out to achieve. Many men are aware of this phenomenon because it also happens to them. Many men with “manboobs” have tried to lose them by doing pushups. After many pushups, they’ll often complain that their manboobs have only gotten bigger—making a situation that’s already embarrassing even worse. Again, what happened is that the muscle, which exists underneath the layer of fat, grew (temporarily) and pushed the fat to prominence. Secondly, some fat was burned off. Those in the know will tell the man to keep at it, and sure enough, eventually he will have a muscular, low-fat chest.

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