The first thing many women worry about when it comes to weight training is that it will make them too big and bulky. Fitness professionals have heard it a hundred times over the years-“I don’t want to get big and bulky.”
There’s a reason why women don’t need to worry about adding size and muscle to their bodies the way men do, and there’s an explanation as to why at times it may appear as if they are.
First of all, the number one factor when it comes to biologically building muscle mass on the body is testosterone. Since women naturally produce far less testosterone than men (their main sex hormone is estrogen), it is nearly impossible for them to bulk up like men do.
To demonstrate just how difficult it is for even men to get big and build muscle despite their naturally higher testosterone levels than women, just think of how many men go so far as to take testosterone injections and pills to boost their own levels in order to try to build muscle. In other words, even men, who naturally have high testosterone elevations and work out with weights as hard as they can have difficulty and cannot build muscle mass!
In addition, to build lots of muscle using weights, male or female, you would need to lift extremely heavy weights when lifting. In layman’s terms, if you’re not grunting with sweat dripping down your face and dropping heavy weights on the ground when you train, even if you’re a man, it’s going to be nearly impossible to “naturally” get bigger and build muscle.
Last but not least, muscle is more dense than fat. This means it takes up less space. If you took a pound of muscle and measured it up against a pound of fat, the pound of fat takes up at least twice as much space as the pound of muscle. When you think about this, you get a brief explanation as to why some women may feel that weight lifting is making them “appear” bigger- when you weight lift, blood goes to the muscles and they do swell. This can create the appearance of getting bigger during the workout and for a few days later, but in actuality, it’s the layers of fat hanging over the muscle that truly creates the “appearance of getting bigger.”
When the soreness subsides and the muscles heal from the weightlifting workout, the muscle will flatten out and come out more toned and defined. However, if you don’t diet right and mix in some cardio training, the over laying layer of fat will make it appear at first like you might be getting bigger and bulkier, but the reality is that in the long run, eventually the additional small amounts of muscle added and accumulated through time (3-12 months or sooner depending on the quality of the weightlifting program) will actually burn up some of the outer laying layers of fat and help you to actually shrink in size.
See, because muscle is so dense compared to fat (in addition to being metabolically active, which will help sustained fat burning long down the road), increasing your lean muscle tissue will actually help you to lose size. Most of the size and mass is an illusion brought about by the extra layers of fat already contained on the body.
Everyone’s body stores fat differently depending on what body type you are. Many people don’t realize just how much fat they have on the body. So adding muscle to the body won’t actually make you bigger or bulky- it will actually reduce your size and make your body leaner, smaller, and tighter! Of course, you must also diet properly, as well as do your cardio to compliment the benefits that a consistent weight training regimen can bring you.
In conclusion, women should not be afraid of weight and getting “big and bulky”. Instead, they should weight lift to avoid getting bigger and bulkier and exercise an excellent diet filled with organic and all natural foods, especially fruits and vegetables with lean proteins, to help the physical transformation to occur.
I have helped transform hundreds, if not thousands of female bodies through the years on a solid weight lifting foundation. If you need extra help and guidance on how to weight train properly and how much weight you should be lifting, join one of my 3 month programs, now more than 50% off through my site through November 25th that includes diet, weight training, and cardio recommendations as well as support, coaching, motivation, and personal training instruction- http://gregmickles.com/58.html