Lifting weights makes you bulky… True or false
I’ve lost count of the thousands of times I’ve been asked by women HOW to be fit and toned and build muscle without getting bulky.
If this concern has ever crossed your mind then pull up a chair.
THE GOAL: How to build muscle without getting bulky.
Most women believe and associate that lifting weights or building muscle will result in their bodies getting “bigger and bulkier.” I enjoy learning from each client what exactly their goals are for their bodies. Although they use different words, for 99% of my clients the desires are the same.
Women desire achieving is a lifted, toned, firm, long, lean, and sculpted look to their bodies. This look has an overall toned and defined appearance, but not significantly larger. This “look” has two requirements, strengthening muscle to have firmness or tone. Then, decreasing body fat so that the defined lines of the muscle can show through.
In today’s episode, I will share with you tips on how you can lift weights to get nice, lean, and toned without getting bulky.
Lifting Weights: Building Muscle Bulk vs. Tone
Lifting weights results in tiny microtears to the muscle fibers. The body then repairs these fibers. When the assault (lifting weights) on the muscle happens often the result is that the muscle becomes stronger and larger. In women, the muscle will not get too large due to the reduced amount of testosterone in a woman’s system.
Be encouraged, any woman you see walking around having a muscular ‘bulk’ or lots of muscle on their frame have dedicated years to eating right and lifting heavy weights to failure. There are few women that can gain muscle mass easily, but that dedication still takes years of hard work. Fear not, you won’t get bulky.
Every woman will have a different toned look due to their genetic makeup. Yes, our inherited genes determine our starting place. Lifting weights and having a good diet will accentuate your muscle tone.
Building ‘bulk’ comes from lifting weights until failure. Meaning you’re unable to do one more repetition. This can be achieved by loading the muscle, either with increased weight, or volume.
If you’re wanting your lean toned muscle to show then get off the treadmill, bike, or elliptical. Only using cardio will not tone your body. It also slows your calorie use and progress because cardio only burns calories while you’re doing cardio. Strength training burns calories during and after the workout.
Last step is taking a good look at your nutrition to make sure your food supports your goal. Too much body fat layered over top of pretty muscle will never be seen.
Still Concerned about getting BULKY? Follow these tips
- Don’t lift weights to failure. You still want to feel a muscle burn, don’t be afraid of that.
- Lift moderate to light weights for higher reps. As you gain strength, increase weight to stay challenged in the light to moderate range.
- Lift heavy weights once per week. Wait, what? I know, I know, but this will continue to shape and tone and burn calories at a faster rate.
- Utilize dynamic warmups over static stretching. This increases heart rate and is more effective for a sculpting and toning workout.
- Remember, as you increase muscle tone, don’t mistake muscle pump/swelling for feeling bulky, that’s blood flow and circulation.
- Remember that muscle is 4x as dense as body fat, so you may gain weight but lose a jeans size.
- Final thing to remember, nutrition is key. Eating enough protein is vital to repair and sculpt muscle tissue
If you’re looking for further assistance on your fitness journey I’ve developed resources to meet you at your level. Check out my newly released in the gym workout guide.
Check out an incredible group of women meeting their goals with ‘done for you’ food. Wow yourself. Learn about Wholly Fueled Fit Foodie by clicking the button below:
Show Notes
If you’re looking for further assistance on your fitness journey then you’ll want to check out Wholly Fit! This amazing in the gym workout guide will be what you’re looking for – Learn More Here
If you’re looking for a ‘done for you’ food plan then you’ll want to check out Wholly Fueled – Learn More Here