Articles – Weight Training

Weight Training Makes Me Bulky

Wrong! Eating bad food makes you bulky!

The benefits of weight training are numerous, including increased muscle strength, balance, bone density, lean muscle mass, insulin sensitivity and cardio endurance—not to mention that strong, lean muscles simply look better!

These are the top reasons I hear that people don’t like to do lift weights.

Reason #1: Strength training is boring. Then you are doing it wrong! You can do so many different types of sessions for strength including circuits, TRX, body weight, free weights, group classes.

Reason #2: I don’t have time for strength and cardio. Then do them at the SAME time! This is a very effective form of training. You can add cardio moves such as mountain climbers or star jumps, x-trainer, shuttle runs, skipping, between different strength exercises to get your heart rate up and keep it elevated through your entire workout. Second, you can do a circuit type format where you have no rest between exercises and perform moves that work major muscle groups (such as lunges, squats and push-ups which target multiple muscles). This also keeps your heart rate elevated, giving you a high calorie burn and working your cardiovascular system. Third, you can do strength moves that work the lower body with the upper body (for example a lunge with a bicep curl), to really get your heart pumping.

Reason #3: I don’t know what to do. That is no excuse! That is my job as your Personal Trainer. Let me work out a program that will suit your body type and reach your goals.

Reason #4: I’m afraid of bulking up. In order for women to bulk up, they would have to lift very heavy weights (only 3-6 reps) in the gym. Women do not even have enough testosterone to build huge muscles unless they very carefully control their diet and spend hours and hours in the gym. For the everyday person, lifting weights a few times a week will definitely not bulk you up, so don’t let that stop you from reaping all of the benefits of lifting weights!

Reason #5: I have a bad back/knees/hip/shoulder. Moving your body in new ways and lifting weights can certainly make you more susceptible to injury. But, if you warm up properly, lift weights using proper form, understand the difference between soreness and pain and really listen to your body (not pushing it too hard, especially in the beginning), the benefits of strength training far outweigh the risks. Actually, it might improve your original injury!

Reason #6. Doesn’t cardio burn more calories? When it comes to weight loss, a calorie burned is a calorie burned, no matter how you go about it. And the whole idea behind losing weight is cutting calories through both diet and exercise—not just cardio exercise either. In fact, many strength workouts like circuit training can count as cardio and help you burn more calories than easy- to moderate-intensity cardio does. In addition, strength training adds muscle to your body, which boosts your metabolism, as muscle burns more calories per kilogram than fat.