Taking a shot of tequila for every lady telling me “I don’t want to get bulky” would leave me floor bound for most of my week and surely jobless not long after. If making a list of the top 5 fitness myths doing its rounds, I think the one about “weights will make woman bulky” must have been up there for decades. I occasionally see it being addressed but only to throw in another myth based on pseudoscience explaining how it won’t make you bulky if you use light weight for high rep ranges. I think that statement has killed many a potentially great female physique.
Let’s address that elephant in the room, and no its not you. It’s the crap you get fed through a straw from the greasy tub we call “fitness tips”. Don’t attach yourself to tips and rather focus on being consistent with the principles to building muscle. Yes, I said building muscle because that my dear ladies are exactly what we want to do. NO, you won’t get bulky and NO you won’t gain any fat to go with it. By getting stronger in the gym we allow our muscles to handle more resistance and more volume over time, This in return builds up muscle density which then not only makes you more sufficient in attempting more challenging exercise, but it also keeps our bodies more resistant to injury.
If that does not have you sitting upright and more interested, then the next phrase will… more muscle equals greater fat loss…
Your body’s basil metabolic rate (BMR) is the amount of calories expended on a resting day, we as trainers and coaches normally have a look at the individuals active metabolic rate (AMR) to calculate how much nutrition we should consume daily in order to recover, refuel and if fat loss is the goal… to restrict calorie intake. The more muscle one has the higher the BMR and then with added activity the AMR will be higher by default. I normally use the “car engine” analogy, the bigger the engine the more fuel it requires to function and the more power it can provide you. As you get stronger, you can exercise with more intensity and the increased calorie expenditure together with a raised active metabolic rate is a powerful recipe for fat loss.
As the lightbulb starts shining and the “aaahaa” moment hits you, take a few second to enjoy the new form of enlightenment before dropping the green salad, tossing aside the skipping rope and walking past the treadmill on your wat to your new playground, the dumbbell racks..
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