"I don't want to bulk up"

     As a fitness professional I am blessed to be in the company of many strong women who have become my Fat Free Friends. These are women who share my passion for health and wellness and have been a great resource to me for strategies, encouragement,  and ideas. I am so lucky to have a core group of women (and men) who trust me with the task of keeping them healthy and increasing their fitness levels. 

     That being said I am surprised and ultimately saddened when I hear this common arguement from women as I stress the importance of strength training:"I don't want to bulk up". 

     This statement is usually reinforced when they refuse to pick up anything more than the same 3-6lb weights they have been using in their "toning" classes for years wondering why they have the same problem areas (not so fondly refered to as "bat wings", "saddlebags", or "thunder thighs"). Even after I gently remind them that they have to "Make a change to see a change" they look at me defiantly in the mirror ferociously curling their "cute little weights" in order to prevent this:

 The above photo is clearly not a naturally occurring phenomenon. Why are otherwise intelligent women so uninformed when it comes to strength training? They look at me skeptically when I suggest adding a total body strength training session or class into their regimen as they are determined to burn fat via the cardio fan favorites: running, Turbo Kick, Spinning, Zumba, and endless hours on the cardio deck. Muscle burns fat. If you don't believe me check out this motivational photo as proof: 

In all seriousness, here are a few things you need to know before choosing your weights for your next workout: 

• You want to GAIN- Lean Muscle Mass that is.  Contrary the common belief muscle does not weigh more than fat: 5 pounds of muscle and 5 pounds of fat weigh the same 5 pounds. Muscle is however, much more compact. Yes its true the lean bodies you lust after in fitness magazines are chock full of lean muscle mass. 

(5lbs of each)

• Trust the principle of overload. Amy, my trainer back home was not shy to remind me that my legs are strong they lift 100+lbs all day long. Therefore, if my Portuguese rear end and thighs were truly my enemy I would want to conquer them by lifting heavy to change their make up. 

• Men are from Mars... We recognize the difference between Men and Women in virtually every other area of life so why would we assume that Men and Women would respond the SAME exact way to strength training? The amount of testosterone men have causes their muscle fibers to grow in that "bulky" way women find undesirable. Women have 20-30% less testosterone so we can gain the strength without the bulk effect. 

• Age is just a number! Your age and metabolism are NOT DIRECTLY related- lean muscle mass is the missing link. So many women tell me that their metabolism slowed as they aged when in truth the amount of lean muscle mass they have has decreased causing their metabolism to slow. Unfortunately you can't do anything about your age but you can INCREASE your lean muscle mass therefore increasing your metabolism.  

Go on Girls, lift Heavy this week! Please post below if you have upped your usual resistance load!