Girls Can Lift Heavy Without Worry of Bulking Up
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Girls can lift heavy. No, girls SHOULD lift heavy! I have heard so many girls say they don’t like to lift free weights because they don’t want to bulk up and look like a guy. We are talking the big, bulging and vainy look. Women who look like that are on steroids and are actually TRYING to obtain that look. Also, they will be the first to tell you it isn’t easy for them to get that look either.
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WHY WOMEN SHOULD LIFT HEAVY FREE WEIGHTS
Burn More Calories:
As you increase strength and lean muscle mass, your body uses calories more efficiently. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training. The more muscle contractions you experience during a day, the more calories you’ll burn. If you have more lean muscle mass, you’ll have more muscle contractions and thus burn more calories.
Shaping Your Body:
You are in control of how your body develops when you lift. You can lower your calorie intake and get “skinny” and have twig arms. If you want some curves to your arms, even slight curves, or a nice square look to your shoulders, you have to lift weights. Girls who want an hour glass shape have to do more than diet and cardiovascular exercises.
Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night. I like to use the foam roller to loosen up and relax my muscles after working out which also has benefits to getting a better nights sleep.
As noted above, resistance training causes an increase in energy expenditure hours after you train.
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REASONS WHY YOU WON’T BULK UP
Not Enough Testosterone:
Women have 15-20 percent less testosterone in them than men do. Testosterone is the hormone that helps increase muscle gain. In order for a woman to “bulk up” they need to supplement in extra testosterone.
Increase Food Intake:
When you lose weight by decreasing your calorie intake, you lose both muscle and fat in your body. In order to maintain your body weight you have to even out your calorie intake. So obviously, in order to GAIN you would have to increase your calorie intake.
Breaking down how to eat can be difficult. When you get into macro and micro-nutrients, it can get confusing. I can tell you the 2 Week Diet has some amazing books to break it all down for you.
Have you noticed how easy it is to lose weight? Are you done laughing yet? It will take a long time before you would “bulk up” as well. It isn’t going to happen overnight. So if you do get some muscle growth and don’t want it to go any further, lessen the weight.
Here’s a list of exercises to do to get dancer’s legs!
Finally, the skinny, starving model look is OUT and the curvy girl look is in. Lose weight AND shape your body how you want it just by lifting free weights.
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