Many people, especially women, are frightened about turning into The Rock if they begin weight training. Is it true that lifting weights makes you bulkier? Continue reading to find out.
Why Weight Training Will Not Make You Bulky
Credit: Men’s Journal
1) Muscle Growth Is Really Difficult
For some, this is wonderful news; for others, it is devastating news. Muscle development is a long, sluggish process that needs years of attention, consistency, and work.
Most people don't devote enough time or effort to achieving the physiques they want. It takes years to gain the kind of muscle that bodybuilders have, and there's a reason why there are so few professional bodybuilders: They go above and beyond what most people would do.
2) There Isn’t Enough Testosterone in Women’s Bodies To Make Them Bulky
If you're a lady who is worried about overpacking, this is great news for you.
Women don't make nearly as much testosterone as men do. Because testosterone production is such an important element in muscle building, you shouldn't expect to transform into Wolverine overnight. There are, of course, always exceptions: Although some women have higher testosterone levels than others, even those with above-average testosterone levels are unlikely to grow bulky muscles.
3) To Bulk Up Your Body, You’ll Have To Eat More
You know that doing exercise alone won't help you lose weight; you also know that eating a balanced, healthy diet is essential. The same may be said regarding growing in size.
Muscle mass is gained through a combination of intense weight exercise and consuming an excessive amount of calories. You won't see much muscle gain if you only do resistance training one to three times per week and don't consume more calories than you expend in a day.
Why Should You Include Weight Training Into Your Workouts?
Lifting weights will not bulk you up. In reality, it has the opposite effect. Grab a pair of dumbbells if you want to get rid of excess body fat, get lean body mass, and gain power. If you're still not convinced, consider the following ten reasons why lifting weights is a good idea.
1) You’ll Actually Burn a Lot More Calories Than You Think
Lifting weights boosts lean muscle mass, which helps you burn more calories on a daily basis. You'll burn more calories long after your activity is complete if you build more lean muscle, a phenomenon known as the afterburn effect.
Even if you're sitting on the couch, weight training allows you to burn more calories.
2) Strengthen Your Body Without Bulking Up
Women avoid weight training for a variety of reasons, one of which is a fear of "bulking." This is a fallacy since it is physically impossible. Women simply lack the testosterone required to gain muscular mass in the same way that men do.
Women have 10 to 30 times less testosterone than men, making it considerably more difficult for them to grow muscle mass through strength exercise. Women who use Instead build muscle definition and strength without gaining weight.
3) Stronger Bones
The impact of strength training on your bone density is one of the finest reasons to include it in your exercises (specifically for women who inherently struggle with this in later years). So, in addition to increasing strength and healthy muscles, you'll be strengthening your bones.
Many strength training routines are also low-impact, which means you'll be extra gentle on your joints and avoid bone and cartilage damage.
4) Reduce Back Pain and Improved Posture
Weight training will help you strengthen your back, shoulders, and core, allowing you to stand taller with your shoulders back and spine straight. Lower back discomfort can be avoided by strengthening your back and core.
5) Improve Mood and Stress Relief
Endorphins are released during exercise and weight training. Stress and anxiety are naturally reduced by an increase in endorphins.
Endorphins also enhance energy and improve alertness by stimulating the intellect. Weightlifting can brighten your day or help you get through a difficult one.
6) You’ll Be Able To Improve Your Heart Health
Another remarkable effect of adding strength training to your routine? You'll safeguard your heart. Strength training and weightlifting have also been proved to be cardioprotective, meaning they can lower your risk of heart disease, heart attack, and stroke!
7) You'll Sleep Better
Are you having trouble sleeping? It's time to work out! Resistance exercise has been shown in studies to be an effective intervention for improving sleep quality.
8) Increasing the Amount of Lean Muscle Mass in Your Body
Gaining lean mass is useful in maintaining a healthy body weight and body fat percentage. Furthermore, because muscle mass declines as we age (a condition known as sarcopenia), acquiring lean mass puts you "ahead of the game." As we age, sarcopenia can cause a loss of strength and movement.
You may considerably lessen the negative side effects of sarcopenia and stay strong, mobile, and healthy for a long period if you have greater lean mass, to begin with, and continue strength training.
9) Major Confidence Boost
Credit: The New York Times
Studies have shown that people immediately gain a confidence boost when incorporating strength training into their workouts. Picking up a hefty weight off the ground has a way of making you feel like you can take on anything!
10) It Will Make Your Skin Glow
If you want to glow, look no further. When you exercise and work your muscles, they produce a particular protein (named IL-15, or interleukin-15) that activates the mitochondria of your skin cells, which maintains your skin to look younger.
Beginner Tips for Weight Lifting
Warm up your body.
Warming up for a few minutes by skipping rope or doing jumping jacks is an excellent idea.
Begin by lifting lesser weights.
Start with a weight that you can lift 10 to 15 times while maintaining perfect form.
Increase the weight gradually.
Increase the weight by 5 to 10% after you can easily complete the recommended number of sets and reps. Before you start a full workout, double-check that this is the proper weight for you.
Between sets, take at least 60 seconds to rest.
This will help you avoid muscle fatigue, especially when you first start out.
Your workout should not go longer than 45 minutes.
In this time window, you can receive the workout you require. Longer workouts may not produce greater outcomes and may put you in danger of burnout and muscle exhaustion.
After your workout, gently stretch your muscles.
Stretching improves flexibility, relieves muscle tension, and lowers the chance of injury.
What Do You Need To Get Started With Weightlifting?
If you've never lifted weights before, a certified personal trainer can help you get started. They'll be able to teach you the proper form for certain exercises and design a strength-training program specifically for you.
Many gyms and fitness centers provide free or low-cost first training sessions, as well as trainers who can answer your queries. In addition, several personal trainers provide online training to their clientele via video platforms.
While most gyms include a combination of resistance machines and free weights like dumbbells and barbells, you can obtain a thorough weight training workout at home with just a few pieces of basic equipment.
In conclusion, weight training will not make you bulk up. But however, lifting heavy weights will help you in gaining muscle mass, reduce body fat and all in all give you a toned body. So, what are you waiting for? Get to the gym and start your heavy weight training today.