In the gym we hear it almost daily. "I don't want to bulk up." Most specifically from women. Many women, for some reason, have this ingrained fear that if they pick up a weight heavier than five pounds they will immediately transform into a bodybuilder. I assure you, this couldn't be further from the truth.
It is difficult to build muscle size, even for most men. Genetics and hormonal differences between men and women make it especially difficult for women. Men have a much more concentrated amount of testosterone, which has a muscle building stimulus. Women are much more likely to increase the strength of a muscle while actually decreasing the size of the area because of body fat loss.
In order for a woman to add size to her muscles she would need to follow a rigid workout plan involving exceptionally heavy weights along with a strict meal plan with a high calorie intake and supplementation to see substantial growth of her muscles. This is not impossible and if you are interested in building size to your muscles, it can be achieved.
Please rid yourself of the fear that if you lift weights you will get bulky. It's just not likely going to happen. Moderate strength training will help you increase the strength of your muscles and give you a lean, toned look, not a bulky one. Choose a weight that you can lift with correct form 12 to 15 times. This will increase the endurance of your muscles as well.
If you are trying to lose weight, don't shy away from weights either. If you rely completely on cardiovascular work (treadmill, elliptical, stationary bike) you are likely burning not only fat, but muscle as well. Adding resistance training to your routine will help you maintain your muscle tone. Also, lean muscle helps to increase your metabolism so you'll be burning more calories while you're doing nothing! Another great bonus of resistance training!
If you are looking for help getting started, make sure to talk to Keith or myself at Northern Athletic Club to get set up with a workout plan that is right for you! Start resistance training today without fear!
Say it! Mean it! Do it!
