The “Bulky” Myth Workout

Don't be afraid to use weights!

Afraid to hit heavy weights because you have nightmares about looking too “manly”? You shouldn’t let this affect your workout routine! Many women feel very comfortable in a workout routine, and therefore never change amount of weight, sets, or repetitions! Yet, if you think about the logic of it, by doing the same thing, and not seeing any changes in your weight loss, why keep using the same amount of weight?

There is no need to fear looking like a man by going heavy with the weights. Did you know it has been scientifically proven to be relatively impossible for women to build muscle like a man? Physiology of Sport and Exercise, says, “Slowly, research demonstrated that women can gain considerably from strength training programs even though strength gains are usually not accompanied by large increases in muscle bulk.”

For one thing, men produce an unbelievable amount of testosterone compared to
women. “Doctors have said that men produce anywhere from 40-60% more testosterone than women. Testosterone is the hormone responsible for building muscle mass. At maturity, men not only have more muscle mass than women, but the muscle distribution is also different. Granted, percentages will vary with individuals,” that is a general statement take from Physiology of Exercise and Sport. The women that you see in physique competitions have put many days, hours, and even years into heavy lifting and careful monitoring of their diets. They also take heavy doses of supplementation and some even take anabolic or synthetic steroids. However supplementation isn’t something to be feared! Making protein smoothies is a great thing for fueling up before a workout and increases muscle recovery. So don’t be afraid to take a daily vitamin, or use protein powder, all natural of course! Skinny Ms. has great recipes for smoothies that is quick and delicious! Try the SkinnyLicious Protein Smoothie!

If you are tired of those 5-pound dumbbells in your workout do not be afraid to increase to 10 or 15. It is going to make you stronger, and it will only increase your muscle mass enough for you to look toned and defined! Which is what we all want in the end, isn’t it?

To explain how your muscles get bigger and look more toned, muscles are composed of muscle fibers. During strength training these muscle fibers undergo microscopic tears and cause structural changes within the muscle itself, causing the fibers to actually get larger, therefore gaining size. This process is not an overnight one; it will take time to see muscle gains. However, take this mentality of training and put it to the test with The Total Body Transformation to see amazing results!

Don’t be afraid to lift heavier than you usually do and join me for the bonus “Bulky” Myth Workout! 

Equipment Needed: set of medium dumbbells(8-12 lbs), one heavy dumbbell( 15-20 lbs) and plenty of water!

What to Do: Perform 8-12 reps for 3 sets! Follow the video below for a demonstration of how to correctly execute each exercise.

Exercises:

1. Curl and Press
2. Squat with a Calf Raise
3. Overhead Tricep Extension
4. Deadlifts

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.