If I had a nickel for every time a female friend told me they didn’t want to “get bulky” by lifting weights, I’d be a millionaire. For some reason, in our culture today, women equate weight lifting to looking like a bodybuilding beast. Why is that? Perhaps we can attribute it to the half naked women gracing our presence on Instagram, with thighs the size of a tree trunk and muscles that make men feel like small children.
Regardless of the reason why we make this affiliation in our minds, let us be the first to tell you that it’s actually a COMPLETE MYTH.
We’re about to set the record straight.
Whether you are male or female, the best way to GAIN MUSCLE (i.e., “get bulky”), is to lift your MAXIMUM weight at low reps (i.e., 8-10 reps), and to EAT LIKE A BOSS. Trust us when we say it is more about the food than the exercise.
The truth is, if you lift heavy, your muscles get stronger. If you add significant calories, size will happen. If you don’t, you’ll tone up.
If you’re looking to lose weight, tone up, and get in the best shape of your life, you’ll want to lift weights at least 3 times per week with an end goal of 12-16 reps per set. If you’re looking to drop some lbs., going into a caloric deficit (within reason) will help you do so.
So while we’re on this topic, let’s digress a bit to how exactly abs are made in the kitchen. We hate to break it to you, but sit-ups and crunches won’t get you a ripped 6-pack if your nutrition isn’t improving. There is no amount of exercise that can change bad habits with your diet. If you want to lose the fat, you MUST start eating better. Your diet is literally 80-90% of the overall equation when it comes to achieving your overall health and fitness goals.
Try the 21 Day Fix
As for that caloric deficit we mentioned, please hear us correctly: We do NOT mean deprivation or starvation diets. Going low-carb or low-fat is exactly what you should NOT do. What’s most important is a combination of both your portions and proportions per meal, which is why we love the 21 Day Fix when it comes to truly seeking and working for your results. Simply “watching what you eat” and lowering the amounts of food you’re consuming will NOT do your body right. And it’s precisely that which typically leads to folks not maintaining results and crashing back to ground zero.
Our tips for shredding the belly, achieving your weight loss goals, and becoming the healthiest version of yourself include:
- Focus on your nutrition.
- Don’t be afraid to lift heavy.
- Find an accountability partner.
- Or simply join our 21 Day Fix online accountability group with your Body Electric Coach to receive all 3, plus some newfound friends.
Don’t let common misconceptions keep you from starting, and be confident in your Coach and a structured program. We’ve helped hundreds if not thousands achieve their goals this way, and we’re confident that you’ll wind up feeling stronger than ever… which is actually the primary goal. 😉
Yours in Health & Fitness,
The Body Electric Team
(written by Jenny L. Swisher, Founder and CPT/FNS)