Let's clear up the most asked question:
"Do Women Bulk-Up by Lifting Heavy Weights?"
As a personal trainer, I believe that lifting weights "heavy" will give you an athletic lean defined body. But that's not enough. What does she mean, is the look on my clients face when I make that statement. What else do I need to do? Well, here it is...you must follow a clean well balanced diet with proper supplementation.
"Everything you put in your mouth takes its place inside your body. If your nutrition is of highest, healthiest quality, so too will be your physique."
Clean eating and weight training changed my life in such a rewarding way. I am certain this is the way life is suppose to be lived. 18 years ago I weighed in at 260 pounds, yes you read it correctly. Overweight and lifeless, I decided to change my life for me and my 2 beautiful sons. It was a long hard journey, but it was well worth it! I want you to know that you are one choice away to make it happen for yourself.
Let's start by eliminating some confusion about "Lifting Heavy":
Myth #1: Lifting light weights will tone your body and lifting heavy weights will bulk you up.
Truth: I'm not sure who first came up with this idea that heavy weights will bulk you up, but it has stuck over the years and makes many people—both men and women—afraid of lifting heavy weights. While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing the muscular endurance, lighter weights will not help you "tone" better than heavy weights. In fact, because heavier weights build the strength of your muscles (and the size to a small degree), thereby helping to increase your metabolism and burn fat, lifting heavier weights with fewer reps (8 to 12 on average) and working until you're fatigued is more effective at helping you reach your toning goals than lifting lighter weights. Not to mention that it's more time efficient, too!Myth #2: Building muscle and bulking up are one in the same.
Truth: If you've been avoiding weights because you think that building muscle means that you'll bulk up, think again. When you lift weights that are challenging, you actually create micro-tears in the muscle fibers. These tears are then repaired by the body (this is where soreness comes from!) and in that process the muscle becomes stronger and a little bit bigger. However, because muscle tissue is more dense than fat, adding a little bit more muscle to your body and decreasing your fat actually makes you look leaner—not bigger. To really bulk up, you have to really work with that goal in mind.Myth #3: How does lifting weights help you get stronger.
Truth: When it comes to lifting weights, the secret to really getting stronger isn't about how much weight you're lifting. Instead, it's all about working your muscle to fatigue where you literally cannot lift the weight for another repetition. However, the time it takes to reach fatigue with light weights is much longer than the time it takes to reach fatigue with heavier weights. So, if you're like most people and extra time is a luxury, it makes more sense to go heavy and then go home!Myth #4: Certain forms of exercise build long, lean muscles.
Truth: Many forms of exercise will lengthen the muscles or develop "lean" muscles, not bulky ones. But here's a truth that may be shocking to some: Muscles are a certain length because they attach to your bones. A wide variety of movements and exercises can help you strengthen your muscles without necessarily making them bigger. In fact, you can develop a lot of muscular strength without your muscles ever increasing in size. That said, exercises such as Yoga, Pilates classes can help to increase your flexibility (improving your range of motion at ) and your posture, which you will feel longer and taller.
Here you have it...get started! The results that are achieved will change your life for the better.
You will experience satisfaction and joy in life. It is about how you think about yourself, how you feel about yourself that matters most.
Much Love & Good Health,
Tina Aurelio, co-owner of Holistic Bodyworx, Mississauga, Ontario. www.holisticbodyworx.ca