I belong to 24 Hour Fitness (and frequent the one at the Broadmoor Town Center) and go when I need a break from my own studio. Whenever I go to the gym, it is usually the same scenario...the women are on the cardio machines or in the group aerobics classes, and the men are dominating the free weights section grunting and snarling to pull out their max rep (while usually checking themselves out in the mirrors). Sorry guys, but you know it's true!
Many women fear heading over to the free weight section for many reasons (1) - being gawked at by overly confident men in much too tight clothing, (2) - they don't know the first thing about what to do with a barbell, and (3) - they fear getting bulky muscles. In this article, I'd like to disspell this latter myth.
While nothing beats cardio for caloric burn, nothing beats resistance training (and getting rid of the flab) for tone and definition. The reason, I believe, many women fear getting bulky is because they only train their major muscle groups (biceps, triceps, quads, glutes, etc) when they do work out and as such, yes, they do begin to bulk up. If you train only the major muscle areas, and if you train them incorrectly, you will bulk up. A fat loss review can help you produce a clear outline of what you need to focus on to accomplish your fat reducing purpose if you're a starter; or serve as a reminder for these who are at an intermediate or more enhance stage of their weight loss plan. Following are seven steps that can serve as tips for your personal weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss programs have fooled people into wondering that it is the same, but most diets and weight loss applications only work by resulting in a person's body to eliminate more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. The key is to develop a strong foundation (major muscle groups), and then provide a dynamic workout that brings all the other muscles (accessory muscles) into play.
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The first way to weight train without bulking up is to train both the smaller muscle groups, as well as the larger muscle groups. When I train my clients, I try to utilize every muscle on every movement, thus creating maximum energy expenditure and maximum muscular fatigue. Even if I'm working someone's quads, I'm going to somehow bring their abs and arms into it as well. I also work my clients at different angles to try and target their accessory muscles. This prevents muscle bulk and optimizes caloric burn.
The second way to accomplish lean muscle mass is to train always at a high rep maximum. I will hold my clients in one exercise anywhere from 15-20 reps or one minute total. Training at a high repetition volume increases both fat loss and lean muscle mass. The key to knowing what weight is right for you is performing an exercise at a set weight for 15 reps. The first few should be relatively easy and the final 2-3 should be very difficult to accomplish.
The third way to accomplish weight training without the bulk is to avoid what I like to call 'the pump.' The pump is what you see the meatheads in the gym doing while they scream for their last rep then throw the weight on the floor. It is an explosive movement that literally creates a pumping action in your muscle. This pumping action encourages muscle bulk. I always tell my clients 'slow and steady wins the race.' All weighted exercises should be performed in a slow and controlled state to avoid the pumping contraction and thus avoid bulky muscles.
Combine these three methods and you are well on your way to a strong and healthy body (minus the Arnold Schwarzenegger look)!
Find out more healthful tips by visiting www.3117training.com!
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