The Stripper Workout for hitting your Body Compostion Goals...
...Being Strong and Lifting Heavy Doesn't Bulk You Up Like a Guy
This workout and diet advice comes from "The Official Stripper FAQ" (http://www.stripper-faq.org/) . While I don't agree with all of it (I'm totally against working out out on an empty stomach), most of it is really good training advice. I stumbled on this after talking to some strippers at my gym who do heavy barbell squats with perfect form. Considering they are pretty much the only people in my gym doing squats with perfect form (besides my clients), I was intrigued.
This article is really good information because the most common concern I get from female clients is that they are "worried about bulking up from lifting heavy weights." Which is always funny considering all of the guys in the gym trying really, really hard to bulk up, and most of them are having a pretty hard time doing it.
I edited out the parts about stripper clothing and breast augmentation, even though there were some really good parts. One funny part was about breast augmentation was how "...if there was a surguery where guys could look instantly hotter there would be lines around the block and Medicaid would cover it." Also there was an interesting part about how asymetrical clothing will hurt a girls income, because symetry is subconciously extremely attractive, and asymetrical clothing throws that off no matter how balanced your body is.
I also highlighted (bold) the parts I thounght were really interesting and good advice. Alright, here we go!
What kind of shape you're in makes a bigger difference in your earnings than anything else. An hour of exercise a day can mean $200 more a night. It's important that you understand that your body is how you earn a living, as such you have to take very good care of it. In the world of strip clubs the name of the game is low bodyfat. Sure some men like extra padding but no one likes cheese. It's an unfortunate truth but the slimmer you are the more money you will make. You don't have to be fashion model skinny but you do have to be tight if you expect to make good money. I personally find that a combination of yoga and weight training is ideal for the kind of look that men like.
I do Ashtanga yoga four days a week, run one-day and weight training one day. The most effective weight training exercises for woman are squats, lunges and stiff-leg or sumo deadlifts. None of these lifts should be done on machines- free weights only. Machines are no where near as effective. Train heavy and train hard. Yoga and dancing are both very catabolic activities (they break down muscle tissue) you will not get bulky.
I use the following:
Squats 3 sets of 20 reps, 120 seconds rest between sets.
Stiff-leg deadlifts 3 sets of 10 reps, 120 seconds rest between sets.
Rest 5 minutes
Dumbbell lunges 4 sets of 12 reps, 90 seconds rest between sets
Hanging crunches 4 sets 90 seconds rest between sets
The squats should be to failure, it should be VERY hard to hit 20. Like having a baby hard. Squats will make a bigger change in your physique then anything else. When you do your yoga and running do it in the morning on an empty stomach. If you have a real fat problem an hour of running or jump rope a day before breakfast with a low/no carb diet can take of a lot of fat in a short period of time.
Different diets work for different people. Regardless of what you choose it has to be something you can stay on permanently. You can't just diet when you think your getting fat, as a dancer you have to maintain a consistantly low level of bodyfat. For me carbs are the problem. The only real carb heavy meal I eat is breakfast, I usually have a bowl of cereal or hot oatmeal. Then with lunch slightly less, usually just a sandwich with some whole wheat bread. For dinner almost none, a very small scoop of rice or vegetables with a small steak or chicken breast. I avoid salad, pasta and other high-carb meals. I occasionally eat fried chicken or hamburgers, I just keep the portions very small and try to eat it early in the day. Avoid low-fat foods or at least read the labels carefully, they tend to have a lot of sugar and nothing gets you fat faster than sugar- not even fat. I also try and break my meals down into several small ones. If it's a sandwich or something I eat one half then and one half an hour or two later- this helps you metabolize your food better. This may not work for you but I know many dancers on this or very similar programs who are able to stay in very good shape even with lousy genetics ( I was 20lbs heavier before I started doing this and I've been able to maintain my weight for several years). The point is you need to find something that does work, staying in good shape is critical to your livelihood.
By Josh Hillis
author of The Stubborn Seveon Pounds: Take Your Body from Good to Rockstar
(NASM-CPT) National Academy of Sports Medicine Certified Personal Trainer
(NASM-PES) National Academy of Sports Medicine Performance Enhancement Specialist
(RKC) Russian Kettlebell Challenge Certified Instructor
(RKC/CAS) Russian Kettlebell Challenge Combat Applications Specialist
(CF) CrossFit Level II Trainer
© Joshua Hillis 2005