As a trainer, I CONSTANTLY hear women say “I don’t want to lift heavy because I don’t want to get bulky”
Ladies, get that out of your vocabulary!!!
“Bulky” – So many women (and men) want to start a fitness routine but don’t want to get “bulky”.
First of all, people with incredibly large muscle mass have usually gone to extraordinary measures to achieve those gains… strict training program, even stricter diets, and maybe even steroids or other stimulants.
Muscle mass is regulated by a gene called GDF-8 which encodes for a protein called myostatin. Myostatin is like a brake pedal applied to muscle.. it keeps excessive muscle growth in check.
Also, women do not have as much testosterone as men which makes it much harder for them to put on a large amounts of muscle mass.
The more muscle you gain, the more calories you burn while resting… SO PICK UP THE HEAVIER WEIGHT!!!
“Toned muscles” – Basically just a fancy marketing word for building muscle and losing fat on top of the muscle.
“Long and lean muscles” – The length of your muscles is determined by genetics. You get lean by eating right and strength training.
So long story, short… don’t be hesitate to lift heavier!
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