Does Weight Training Make you Bulky?
This post is for all the ladies out there that are afraid to lift weights because they don’t want to get “bulky”.
Well ladies believe it or not, ITS NOT GONNA HAPPEN!
So if you think you’re going to turn out like the body builders on stage, think again. The women doing the competitions train for it, they spend 4-5 hours a day in the gym and most are taking performance-enhancing drugs to look like that. So take that body builders image out of your head and give me your attention for 2mins to explain what strength/resistance training does to your body.
Ladies, when you do strength training your body is building lean mass, the more lean mass you have the more fat you burn, which means you’re going to lose those love handles or thunder thighs a lot quicker.
Muscle is also smaller and more compact than fat. So the higher the lean mass in your body the smaller you become. Fat takes up more space in your body, so think if you could change 5kg of fat in your body into 5kg of lean mass you would actually become smaller!
Another thing that will prevent us from getting massive is testosterone. Testosterone is something that we don’t have much of in our bodies, and is a major hormone that makes men “bulk up”. Men have A LOT more testosterone in their bodies see the graph below to see the comparison.
So as you can see from the above graph our testosterone levels are quiet low which will prevent us from “bulking up”. The only way for us to “bulk up” would be to take testosterone supplements or steroids. So make sure you do your resistance training to stay lean ladies!
And get this........
Higher Lean mass in your body = more calories you burn at rest! Yep that’s right, so by doing strength training 2-3 times per week you will be burning more calories watching TV than someone who doesn't strength train. Sounds like a pretty good deal to me!
So remember ladies: • THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!!! • LIFTING WEIGHTS WONT MAKE YOU BULKY, IT WILL MAKE YOU LOOK LEAN AND TONED • MUSCLE TAKES UP LESS SPACE THAN FAT IN YOUR BODY • THE MORE MUSCLE YOU HAVE IN YOUR BODY THE MORE CALORIES YOU BURN • WE DON’T HAVE MUCH TESTOSTERONE IN OUR BODIES TO GET BIG!
So now that you’re all dying to start your new weights program, I've attached a gym program to help you get started.
Try setting your week out like this:
Or for those of you who are a little more eager you can break down your week into this: