Here is a common misconception around the fitness industry that i would like to bring to light for those who don’t already know.
Many of your female run of the mill gyms goers believe that the light dumbbells are only for them and to get that lovely toned effect you have to do high repetitions otherwise they are going to become huge & bulky.
Well once you have lost the fat and want to show off that lovely ‘toned’ muscle shape its time to move down the rack to the bigger numbers (relative to your own strength)
You dont need to fear about growing huge muscles like the female bodybuilding superstars. It it is physiologically impossible for you as a woman to gain muscle mass just by picking up some heavy dumbbells, as it is the male hormone testosterone that builds muscle. That muscle look is only obtainable by one means: steroids. Because their natural hormonal profiles would never allow them to get that “big,” they resort to changing their body’s chemistry through the use of illegal drugs. Instead you will gain some slender, dense, ‘toned’ looking muscle
So YOU wan to be toned??
Training with heavy loads and low volume (sets x reps) is the best way to get hard and strong, but not big.
Regardless of how you train, how often you train, how much protein you eat, etc, you’re not going to even come close to the big, bulky physique of a female bodybuilder. It will not happen. That is all there is to it.
So you ask ‘why then is it commonly recommended that women train with lighter loads?’
Well first, there is the typical stereotype that women are weak, fragile creatures who can’t handle anything more than pushups on their knees and bicep curls with pink dumbbells.
Give me a break.
This is utter nonsense I have known many women who push their strength boundaries, strive to be better and can actually bench/squat more than a lot of men. This weak image of females was something that was created by someone in the fitness industry to give them another money angle to work at and a way of keeping things light n fluffy.
Secondly, the belief that high-rep training increases muscle tone is 100% myth.
High repetition exercises will help you burn the fat but it wont create any shapely muscle for you to show off after the fat has disappeared.
Still not convinced? Well here are some other benefits to lifting weights.
1. Muscle helps you live longer! According to Tufts University, the more muscle mass you have, the greater your longevity potential. Muscle is the number one biomarker for longevity. It is a better predictor than total cholesterol or blood pressure!
2. Muscle makes life and everyday activities easier. The more muscle you have, the more strength you have. As stated above, researchers at Tufts University determined that strength is the number two predictor for longevity!
3. The more muscle you have the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day. Add 5 pounds of muscle and you’ll burn an extra 1,750 calories a week! That’s the equivalent of going on the treadmill five times a week for 40 minutes.
4. Muscle improves body composition. According to world-renowned strength coach Charles Poliquin, for every kilo of lean muscle that was gained, there was an equal loss of weight in body fat! Look at this way, if gained 4 kg of muscle during a 12 week program, in the same 12 weeks you would drop 4 kg of fat! So if you started at 20% body fat and 60 kg of bodyweight, your body fat would now be 13%! These body composition changes will make you look absolutely amazing and feel very empowered.
5. Muscle empowers women because of the new sense of strength and power that muscle gives!
6. The more muscle you have the more insulin receptor sites you have, and the more sensitive they will be. This means it’s easier to stay leaner and keep the fat off!
7. Muscle builds stronger bones, preventing osteoporosis which is common problem in women due to the amounts of the hormone estrogen within your body
8. Muscle improves flexibility and balance
9. Muscle can improve the postural muscles to enhance your posture.
And most importantly, the FINAL one, muscle makes you look great naked! Want a sexier butt? Add some muscle, strip the fat and VOILA! Want your waist to look tinier? Shape your shoulders and WOW! Want to make your legs look longer? Strip some fat and add some muscle and SHAZAM
Getting skinny and soft is the easiest is one of the easiest tasks in the world – starve yourself and avoid weights. But once you stop starving yourself all the weight will come right back and you’ll be fat and soft. Not exactly what we want!
So be mindful of your diet & calories add in some metabolic resistance training with big compound moves and slowly increase the weight to help reveal a Healthier, sexier, athletic fit body
What is sexier to you? Fit & athletic or Skinny & weak?