Tips for Lifting and Not Bulking Up
It is not uncommon for ladies to attract a few unusual looks if they are caught lifting weights it the gym. For years now there has been an established opinion that lifting weights is a “man’s sport” and that it serves just for pumping those muscles. This fallacy has been present for so long that many women are actually afraid to start with any kind of strength training as nobody likes to see a bulky gal. Contrary to popular belief, strength training holds many health benefits and is even sometimes observed as more effective way to lose weight and to tone up. So ladies, the next time you decide to hit those weights, just keep in mind these few things:
Keep Your Form
One of the most underestimated aspects of strength training is maintaining proper form. Before you start lifting those weights, it is important to utilize all your muscle groups so you would be able to achieve maximum results. Also, full body coordination can greatly help you avoid certain injuries, so do not hesitate to stop and check your form every now and then. The two key factors are definitely keeping your back straight and maintaining a slight bend in those knees.
More Weight – Less Reps
Before you challenge yourself to do 100 reps of each exercise perhaps you should reconsider your training routine. If you are looking to tone up but avoiding building up those muscles then the key to your fitness regime lies in the intensity of the training. This means that you should gradually increase the weight you are lifting but reduce the amount of repetitions you are making. Shorter but more intensive reps will result in stronger muscles, but will not pump them up.
Make a Schedule
If you want to see immediate results from your fitness regime then strength training probably is not for you. While it might sound unusual, lean muscles are not created during those long hours in the gym but actually in those periods of rests. This is why it is recommended to indulge in strength training approximately 3-4 times a week and take other days to rest.
As already mentioned all muscles that you have broken down during your training require certain amount of time to recover and heal properly. This happens mostly while you are asleep when the levels of growth hormones are the highest. Post-workout meals also play a major role repairing your muscles so it is important to eat complex carbs and fast-digesting proteins after the workout. Certain fitness supplements are proven to be quite effective for repairing those muscles, especially creatine, whey casein and glutamine, as they improve muscle repair, improve your metabolism, contain high amounts of amino acids and are generally known as natural appetite suppressants.
The next time someone approaches you in the gym and asks whether you are looking to bulk up, use your muscles to show them the way out. Jokes aside, if you want to get a toned body and avoid the bodybuilder physique, all you need to do is focus on your diet, get plenty of rest and maintain your form.
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