By: Joe Kozma

May 23, 2016

Weight Training Does Not Make You Bulky

personal training client Michelle does not look bulkyOne of the most common concerns for both men and women when it comes to resistance training is becoming bulky. It can be a bit difficult to find clothing to fit an athletic body, so the last thing on your fitness ‘to-do list’ is to become larger.

It is a widespread belief that increasing the resistance on your elliptical or increasing your weights will create large, hulking muscles, while using lighter weights will help you tone and slim down. The truth is, weight training does not make you bulky. Research has now proven that the best way to burn body fat and slim down is to ditch the lighter weights and start using heavier ones.

Heavier Weights are Ideal

The ideal way to increase strength and tone your muscles, yet still remain slim, is to perform fewer reps with heavier weights. A 2002 study published in the US National Library of Medicine examined a group of women who performed both low and high intensity strength training exercises and discovered that those who performed a lower amount of repetitions with heavy weights had a larger metabolic boost and burned more calories than the women who used lighter weights with higher reps.

Differences Between Women and Men

When it comes to gaining muscle, there is a marked difference between how much muscle can be gained between men and women. Because women’s bodies produce excessive amounts of estrogen and limited amounts of testosterone, weight lifting will not cause bulkiness. Men have roughly 40 percent more muscle mass than women, which is why they can add mass more quickly and easily.

Ideal Weights for Toning

To burn the most calories, you should use weights that are heavy enough to force your body to perform at its maximum level. For the best results, your muscles should be fatigued by the second to last rep of any exercise. If you can easily complete numerous sets with a particular set of weights and can perform the same amount of reps each time, this is a sign that you need to increase the amount of weight you are using to accommodate your new level of strength.

To help determine which strength training exercises are the best for your body type and achieve the best possible results from your workouts, please do not hesitate to contact us. We are here to help you achieve your fitness goals.

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