Will weight training make me bulky??

A lot of people (especially women) shy away from weight training for the fear they will end up with big, bulky, and oversized muscles. This simply isn’t true. A properly designed resistance program can deliver whatever you want from your muscles: tone, size, strength, and endurance.

Men and women often see body builders and think that weights will make them look similarly big and scary. But professional body builders train twice a day for hours on end and follow an extremely strict diet to achieve the hulking figures you see in magazines.

Not only does it take a lot of hard training to develop very large muscles, especially for women, the extent to which our muscles grow depends on many factors including:

• The type of resistance program followed (high volume and loads will add more bulk)
• Diet and food intake (you need to eat plenty of food, especially protein, to have the building blocks for big muscles)
• Gender (females generally don't have the chemicals eg. testosterone for extreme muscle building)
• Genetic make up (some people gain muscle faster than others)

Individuals respond differently to Weight Training

Everyone can benefit from a regular weight training program, especially women. Not everyone however, will respond the same way, even if they follow identical programs because we are all very individual and our genetic and body shapes are all very different. For example, if a program is designed to increase muscle size and strength, men will respond very differently to women as their muscles grow much larger due to higher circulating levels of the hormone testosterone. It’s primarily this reason why most women won’t get big muscles from resistance training, even when training with heavy weights. Genetics also play a part in how we adapt – some people gain lean muscle mass faster and in different places.Good weight training design is of paramount importance and a program must “deliver the goods”. Bigger doesn’t necessarily mean stronger so programs designed to increase muscle strength differ from those designed to increase muscle mass or endurance. Women should follow a weights program designed specifically designed for them and their body type.If weight loss is your goal then combining weights training with aerobic exercise is proven as a very successful approach. A number of studies have shown that aerobic work combined with resistance training gives the best fat loss results. You'll increase your metabolism, gain strength to make your aerobic workouts more effective, and improve posture, balance and get good feelings of well being.

Benefits of weight training

• Bone density (especially important for women in the fight against osteoporosis)
• Muscle endurance (reducing muscle fatigue by lifting lighter weights for more repetitions)
• Muscle tone and firmness (we all like this!)
• Increased work capacity (ie you can walk, run, cycle etc faster and burn more calories)

A weights training program can be designed according to your individual needs. Getting big muscles need not be one of these, so women shouldn’t worry about turning into the incredible hulk from some weights training!

For more information see source: http://www.completefitness.com.au/

Working with an exercise program

When starting an exercise program consider the following:

Health benefits!


A customised exercise program is a great way to stay fit and it provides a wide range of physical and mental benefits, including:

• Improved condition of the heart and lungs
  Increased muscular strength, endurance and motor fitness
  Increased aerobic fitness
  Improved muscle tone and strength
  Weight management
  Better coordination, agility and flexibility
  Improved balance and spatial awareness
  Increased physical confidence
  Reduced risk of chronic disease
  Improved sleep
  Improved general and psychological wellbeing
  Greater self-confidence and self-esteem.
  

Before you get started, it will help if you have your fitness level assessed. You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness levels can give you benchmarks (points of comparison) against which to measure your progress. Be sure to have checked:

• Your waist circumference at the level of your navel
  Your body mass index (BMI). This is calculated by dividing your weight in kilograms by the square of your height in metres.
  Body Fat Percentage
  Hydration Levels
  Lean Muscle Mass Calculation
  Metabolic Age

Be involved in the design of your fitness program, some key points to keep in mind are:

• Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
  Think about your likes and dislikes. Choose activities you’ll enjoy.
  Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
  Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
  Think variety. Varying your activities (cross-training) can keep exercise boredom at bay.
  Allow time for recovery.
  Put it on paper. A written plan may encourage you to stay on track.

Monitor your progress. Have yourself assessed at six to eight week intervals after you start your program. You may need to increase the amount of time you exercise in order to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

Things to remember

• A customised exercise program is a great way to stay fit and it will bring a wide range of physical and mental benefits.
  Start slowly and build up gradually and monitor your progress.
  If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a group class may help.
  See your doctor for a check-up and have your fitness level assessed by a qualified professional.
  

For more information visit Connect Fitness.