Can Women Get Bulky From Lifting Weightss Lim Chance

Strength training or​ weight lifting is​ the​ lifting of​ weights and/or resistance in​ a​ prescribed manner as​ an​ exercise or​ in​ athletic competition. Notice I said weights and/or resistance. it​ doesn't have to​ necessarily be a​ weight plate or​ a​ dumbbell. There are numerous TV reports,​ magazine articles,​ radio shows that explain all of​ the​ benefits of​ lifting weights,​ yet so many women seem to​ not be “hitting the​ weights” for one reason or​ another. One very good reason is​ that they don’t know how much lifting weights will actually change their body (more so than even running or​ any of​ the​ other cardiovascular activities). Another reason is​ that a​ lot of​ women are confused about what to​ do exactly (what exercises,​ how many repetitions,​ how many sets,​ etc.).

This article will help shed some light on​ why it​ is​ so important that every woman be involved and adhering to​ a​ strength training program.

You actually might be involved in​ a​ strength-training program right now. Even if​ you are,​ I want you to​ really pay attention to​ what we're going to​ cover for the​ rest of​ the​ article. I'm sure it​ is​ going to​ have you thinking differently about why you should be lifting weights from now on.

We're going to​ talk about why developing a​ strength training program will ultimately help you lose weight,​ add some muscle tone,​ look better and feel better about yourself. we​ will go over some "myths" about strength training and the​ real facts behind them. So,​ whether you're new to​ strength training or​ you've been doing it​ for years,​ pay close attention.

Let's first clear up some of​ the​ misconceptions about strength training and the​ truth behind these myths. This first myth is​ the​ "biggie" and it​ has prevented many women from strength training. it​ sounds a​ little something like this; "I don't want to​ lift weights because I don't want to​ get bulky."

Let's explore that myth a​ little. When you think of​ weight lifters,​ you probably think of​ body builder's,​ right? You think of​ the​ men and women on​ ESPN parading around in​ little swimsuits with big bulky muscles popping out all over the​ place.

There are three reasons for this:
1.)These people are an​ extremely minute percentage of​ the​ population.
2.)That is​ their livelihood and they spend 4 to​ 5 hours a​ day in​ the​ gym.
3.)Most of​ them are using performance-enhancing drugs (steroids,​ etc.) to​ look like that.

So if​ you can get that image of​ the​ "bodybuilder" out of​ your head and think in​ terms of​ the​ average everyday person,​ you will see why the​ myth about getting bulky is​ just that,​ a​ myth!

What we're going to​ talk about next is​ simple. When you lift weights your body builds muscle. the​ more muscle you have,​ the​ more calories you burn (even at​ rest). the​ more calories you burn the​ less you weigh. Let me give you an​ example of​ this that might make it​ a​ little easier to​ understand.

Let's say two women are sitting on​ the​ couch watching some T.V. Woman #1 strength-trains 3 times a​ week,​ but woman #2 does not. After an​ hour of​ watching T.V goes by,​ who will have burned more calories? the​ common answer to​ that would be that they both burned the​ same (almost nothing),​ since they were just sitting and not moving.

But the​ actual answer would be that woman #1 burned more calories,​ and I'll tell you why for one simple reason. the​ MORE MUSCLE YOU HAVE the​ MORE CALORIES YOU BURN!! Now you might say to​ yourself,​ "But if​ I lift weights,​ my muscles will get bigger,​ I will appear big and bulky,​ and wind up weighing more." This is​ also a​ myth.

That myth being one of​ the​ most popular in​ the​ world of​ exercise,​ which is,​ "muscle weighs more than fat."

That's like the​ old joke,​ "What weighs more--10 lbs. of​ steel or​ 10 lbs. of​ feathers?" Hopefully by now you know that the​ answer to​ that question is​ that they both really weigh the​ same. 10 lbs. is​ 10 lbs. no matter what it​ is​ made of. Let's examine this point in​ a​ little more detail.

Muscle is​ much more compact than fat. it​ actually takes up less space than fat does because of​ its density. That makes sense,​ right? Fat,​ on​ the​ other hand,​ is​ very soft and jelly-like and occupies more space than muscle does.

Let me give you another example to​ clarify this a​ little more.

If you were to​ take 10 lbs. of​ fat and 10 lbs. of​ muscle and roll each of​ them into a​ ball,​ the​ 10 lbs. of​ fat might be the​ size of​ a​ bowling ball. in​ comparison,​ the​ 10 lbs. of​ muscle would be about the​ size of​ a​ baseball. Now let’s use this as​ a​ real life example using woman #1 and woman #2 in​ an​ example again. Let’s say for arguments sake,​ both women are 5' 5" tall and both weigh 140 lbs. Woman #2 does not lift weights or​ do any kind of​ strength training. Her dress size is​ a​ size 12. Woman #1on the​ other hand,​ lifts weights and follows a​ strength-training program each week. Her dress size is​ a​ size 8. if​ these women were standing side by side people would definitely think that woman #1 weighed less than woman #2. But in​ reality they both weigh exactly the​ same.

How can that be?

Think of​ what I said before,​ muscle takes up less space than fat. of​ those 140 pounds that each woman weighs,​ what’s the​ percentage of​ fat and muscle on​ each woman? I would venture to​ guess that woman #1 has a​ very low body fat percentage and woman #2 has a​ much higher body fat percentage. How did woman #1 get such a​ low percentage of​ body fat? Two words—STRENGTH TRAINING (in addition to​ cardio exercise and eating healthy,​ but this article is​ just touting the​ immense benefits of​ strength training).

That brings up another good point I’d like to​ make. the​ weighing scale is​ the​ worst indicator of​ losing FAT. it​ will tell you that you’ve lost weight,​ it’s great at​ that. But what if​ you lose 10 pounds of​ fat and replace it​ with 10 pounds of​ muscle? Will you have lost weight? According to​ the​ scale,​ NO! Will you have lost FAT? Absolutely,​ and I guarantee that your clothes will be a​ lot looser on​ you and you will look a​ lot better. if​ you can do one thing with your scale I would recommend throwing it​ in​ the​ garbage,​ or​ at​ least getting rid of​ it.

Well all right,​ you say,​ "I'll lift weights,​ but I'm only lifting light weights and doing lots of​ repetitions."

This is​ another mistake a​ lot of​ you are making. This is​ not the​ ‘wrong’ way to​ lift,​ but it​ is​ certainly not the​ only way to​ go about strength training if​ your goal is​ weight loss. There is​ and should be a​ place in​ your fitness program for higher repetitions,​ but it​ shouldn’t be the​ only thing you do with weights.

Women do not have enough of​ the​ male hormone,​ testosterone,​ to​ get big muscles. You probably couldn't even get big and bulky if​ you tried to. So,​ is​ it​ all right for you to​ lift heavy weights with fewer repetitions? ABSOLUTELY!!

Let's take a​ moment now to​ recap some of​ the​ main ideas to​ take away from this article:

•Lifting weights will not make you bulky (it will make you leaner and more toned).
•Muscle is​ more compact and denser than fat and actually takes up less space than fat.
•The more muscle you have,​ the​ more calories you burn (even at​ rest!).
•Every good strength training program should include light weights with more repetitions and heavier weights with fewer repetitions.

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