Believe it or not, the idea that women bulk up when they weight train is a myth.
Research shows that in order for a body to bulk up testosterone has to be present; and although women and men both have testosterone, women have far less than men do.
What’s more, many men struggle with trying to gain muscle mass while working out and men with low testosterone still have much higher testosterone levels than women.
As a woman, you probably have very little to worry about if you want to start weight training.
If you are thinking about those women you see on the cover of weightlifting magazines with huge biceps and triceps that would make most men jealous, you need to understand that these women are an anomaly, train with muscle-growth in mind, have a very specific and structured diet, and more. Some may produce abnormally high levels of testosterone while others may be taking testosterone supplements to help increase their body mass.
In most cases, high testosterone levels in women produce the following symptoms:
- Irregular periods
- Thinning hair
- Weight gain
- Acne
If you are experiencing these symptoms and notice that you tend to bulk up when you do work out, then talk to your doctor about some of your alternatives.
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What Are Some Weight Training Tips for Preventing Bulking?
Although it is unlikely that you will get bulky while weight training, you might see some muscle development where you don’t want any, such as your upper legs, that can appear bulky simply because of the way that your body is built.
One way to ensure that you only tone while weight training is to ensure that you combine your weight training with other forms of exercise, especially cardio. A cardio workout plan works differently on your body than just weight training alone.
Another thing to consider is to reduce the amount of time that you work out. Even if you want fast results, the more reps you do on a muscle, the bigger that muscle is going to be.
By reducing the amount of time you spend on a specific muscle group, you are preventing excess muscle building.
Your diet is another way for you to manage how your body develops as you weight train. Calories burn faster as you work out and if you want to build muscle mass then you have to increase your caloric intake.
Conversely, if you want to reduce muscle mass, then you need to reduce or maintain your current caloric intake. This will prevent your body from getting the fuel it needs to develop more muscle.
Just make sure you don’t deprive yourself of something that you need in the process.
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What Type of Weight Training Techniques Are Best for Women?
Women do not need to use a different training technique than men. Women have the same ability as men to lift weights and they should.
It is nearly impossible for a woman to “bulk up” similarly to a man because of weight training, so this shouldn’t hold anyone back when it comes to lifting weights.
One thing that you should be careful of, however, is overdoing your weight training exercises. You should start light, just like a man who has never lifted weights should.
As your muscles get stronger, increase the amount of weight that you lift.
If you train at a gym, you might find that instructors there are resistant to women lifting heavy weights. Don’t let this intimidate you. Lift what you feel comfortable with and increase your workout when you are ready.
Again, if you are interested in being as fit as possible, make sure you combine your weightlifting with a good cardio workout to maintain a healthy balance. That, in conjunction with the right foods, will help you reach your health and fitness goals.
Where Is the Best Place to Get Your Weight Training Done?
Again, you have all of the options that men do in this respect. You can choose your local gym, use free weights, or create a weight training program using your own body as your source for resistance.
The question is, where do you feel the most comfortable?
The most important thing is to not let fear stop you from creating and using a program that will change your body.
Find a weight training program that will help you reach your goals by signing up for an Exercise.com PRO plan. Go PRO today.