Ladies, have you EVER said these words out loud:
“But I don’t want to get big” OR “I don’t want to lose my curves”?
Believe it or not, I hear these phrases or something similar when I talk to women about weight training or working out in general.
It’s crazy to me how that is the first thought that comes to mind when weight training is brought up.
I spend my life in the gym – and I’m not huge! In fact, building muscle is actually WAY tougher than you think it is. If you’re working out and you feel like you’re getting “bulky” from your one hour class 5 days a week, then it’s time we look at your diet.
More likely than not, you’re probably eating more than you need to and in not the proper ratios of macronutrients (proteins/carbs/fats). This is causing yourself to gain fat and muscle, and THAT will make you feel bulky.
The women who you see who are just jacked beyond belief spend HOURS in the gym every day trying to get stronger, trying to build those muscles. They eat and supplement in a way to sustain that. And, they have muscle maturity from YEARS of training a certain way.
There’s no way you’re going to “look like a man” or “lose your curves” with just your average workout routine 1 hour a day 3-5x’s/week. It’s not going to happen. You might lose a little body fat, but you’re not going to grow giant neck muscles overnight.
Women naturally produce 20-30x’s lower testosterone than men do – muscle development is largely dependent upon plasma testosterone levels.
This means that you’ll get stronger at relatively the same rate as men (relative to lean body mass), but women do not become equally muscular.
Ladies, weight training will increase your bone density, which helps prevent Osteoporosis that affects about 8 million American women. It’s also the only real way that we can increase our metabolism (other than taking drugs) – lift weights and maintain or increase your lean mass. Strength training can also lower your risk of Type 2 diabetes and cardiovascular disease.
For all my cardio fanatics out there, cardio is more digestible and less intimidating. BUT, you’re going to get less and less out of it over time. As you grow more fit you have to do more and more aerobic exercise to see gains.
If you really want to see results, mix strength training and cardio together. If you’re short on time and can only do one always pick strength training. You will get more bang for your buck and get the after burn effect of weight lifting, something that cardio does not give you.
I promise, following the proper exercise and nutrition plan will not make you bulky. Consistency is key.