Post by Admin on Apr 24, 2016 21:21:41 GMT 10
I know this topic is covered in depth on a lot of sites.
I also know there is still a lot of confusion and misinformation out there that can make it difficult for beginners (and infuriating for the experienced).
Weight training for women. Will it make you bulky?
The answer is no... and kinda yes. Firstly lets start with the no part.
No, you won’t get bulky
You simply won’t turn into Arnold Schwarzenegger overnight, and those mass monsters you see? They are not even close to the word ‘natural’, as the only way they can possibly achieve that kind of growth is through the use of steroids, growth hormone, testosterone and a myriad of other “supplements”. While women do have testosterone in their body (and ladies, its an important hormone when it comes to strengthening bones, reducing fat mass and increasing lean body mass 1) we just simply don’t have the amount necessary to develop those bulging muscles that so many are afraid of.
Can women have ‘too much’? Well seeing as it’s a matter of perspective, yes I guess its possible, but it generally takes a certain level of leanness that many will never achieve. That big 6 pack that you don’t think is feminine? You will never see it if you aren’t lean enough, and same goes for those cut, round shoulders. The more body fat you have, the softer and smoother you look.
But yes, you might get “bulky”
And herein lies the part where a woman can look bulky. The only time a natural woman is going to look bulky is if her nutrition is allowing for optimum muscle building, her training in perfectly aligned to allow the most growth possible and she also happens to be maintaining or adding a high level of body fat. Because ladies, a round booty can turn into an out-of-this-world planet when it is filled out with fat. And those big biceps? Big sausage arms when you add an extra inch or two of fat around them.
Case in point – ever seen those competitors that let themselves go a little too much in the off season, and all of a sudden they have a booty that is Kardashian- esque (and I don’t mean in a good way). Hell, I’ve experienced it myself where dresses that were fine pre season suddenly become a little tight on the rump in the off-season. I’d only returned to pre-season body fat levels, the difference was the muscle I’d put on in the meantime. Yay for gains.
Why this doesn’t mean you shouldn’t lift
This isn’t to scare you off lifting weights. Osteoporosis is responsible for 8.9 million fractures each year world wide, which equates to one in 3 women over the age of 50 suffering from a fracture due to poor bone density (1 in 5 men). One of the best ways to improve bone health is by incorporating resistance training into your program. Weight training is also the only effective way of changing the shape and firmness of your body (I refuse to use the word tone).
While cardio has the benefit of improving cardiovascular health and maybe burning a few extra calories, it will, at most, turn you into a smaller version of you. If you are not happy with your body shape, weights are your best friend.
Studies now show that weight training is actually more effective for burning fat during your workout than traditional cardio exercises 2 (except in the case of HIIT), as well as offering that wonderful after-burn effect. This little gem is where, even though you’ve stopped working out, you will continue to burn calories for up to 24 hours after your workout. Unlike cardio, where when you stop, you well…. Stop.
So, basically…
What I am trying to tell you is that the only way you will be ‘bulky’ is if you become one of those people who start weight training and think this means you suddenly need to increase your calorie intake 300%. You simply cannot put on 10kg of muscle in a month (despite what some advertisements may try to tell you).
Believe me, it takes time, knowledge and dedication to build solid muscle, and only when you start trying do you begin to appreciate the effort that is required. You can't accidentally achieve boulder shoulder status.
If, however, you’re after a round high booty and firm arms, head over to the weights area, because you won't find them on a cross-trainer.
1 Wibowo, E., & Wassersug, R. (2015). Testosterone In Women. American Scientist, 103(2), 83.
2 Paul H. Falcone, et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men ,” Journal of Strength & Conditioning Research, March 2015, 29: 3, pp 779–785.
I also know there is still a lot of confusion and misinformation out there that can make it difficult for beginners (and infuriating for the experienced).
Weight training for women. Will it make you bulky?
The answer is no... and kinda yes. Firstly lets start with the no part.
No, you won’t get bulky
You simply won’t turn into Arnold Schwarzenegger overnight, and those mass monsters you see? They are not even close to the word ‘natural’, as the only way they can possibly achieve that kind of growth is through the use of steroids, growth hormone, testosterone and a myriad of other “supplements”. While women do have testosterone in their body (and ladies, its an important hormone when it comes to strengthening bones, reducing fat mass and increasing lean body mass 1) we just simply don’t have the amount necessary to develop those bulging muscles that so many are afraid of.
Can women have ‘too much’? Well seeing as it’s a matter of perspective, yes I guess its possible, but it generally takes a certain level of leanness that many will never achieve. That big 6 pack that you don’t think is feminine? You will never see it if you aren’t lean enough, and same goes for those cut, round shoulders. The more body fat you have, the softer and smoother you look.
But yes, you might get “bulky”
And herein lies the part where a woman can look bulky. The only time a natural woman is going to look bulky is if her nutrition is allowing for optimum muscle building, her training in perfectly aligned to allow the most growth possible and she also happens to be maintaining or adding a high level of body fat. Because ladies, a round booty can turn into an out-of-this-world planet when it is filled out with fat. And those big biceps? Big sausage arms when you add an extra inch or two of fat around them.
Case in point – ever seen those competitors that let themselves go a little too much in the off season, and all of a sudden they have a booty that is Kardashian- esque (and I don’t mean in a good way). Hell, I’ve experienced it myself where dresses that were fine pre season suddenly become a little tight on the rump in the off-season. I’d only returned to pre-season body fat levels, the difference was the muscle I’d put on in the meantime. Yay for gains.
Why this doesn’t mean you shouldn’t lift
This isn’t to scare you off lifting weights. Osteoporosis is responsible for 8.9 million fractures each year world wide, which equates to one in 3 women over the age of 50 suffering from a fracture due to poor bone density (1 in 5 men). One of the best ways to improve bone health is by incorporating resistance training into your program. Weight training is also the only effective way of changing the shape and firmness of your body (I refuse to use the word tone).
While cardio has the benefit of improving cardiovascular health and maybe burning a few extra calories, it will, at most, turn you into a smaller version of you. If you are not happy with your body shape, weights are your best friend.
Studies now show that weight training is actually more effective for burning fat during your workout than traditional cardio exercises 2 (except in the case of HIIT), as well as offering that wonderful after-burn effect. This little gem is where, even though you’ve stopped working out, you will continue to burn calories for up to 24 hours after your workout. Unlike cardio, where when you stop, you well…. Stop.
So, basically…
What I am trying to tell you is that the only way you will be ‘bulky’ is if you become one of those people who start weight training and think this means you suddenly need to increase your calorie intake 300%. You simply cannot put on 10kg of muscle in a month (despite what some advertisements may try to tell you).
Believe me, it takes time, knowledge and dedication to build solid muscle, and only when you start trying do you begin to appreciate the effort that is required. You can't accidentally achieve boulder shoulder status.
If, however, you’re after a round high booty and firm arms, head over to the weights area, because you won't find them on a cross-trainer.
1 Wibowo, E., & Wassersug, R. (2015). Testosterone In Women. American Scientist, 103(2), 83.
2 Paul H. Falcone, et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men ,” Journal of Strength & Conditioning Research, March 2015, 29: 3, pp 779–785.
