I get it, you want to get toned but don’t want to look bulky.
You want tight arms but not huge biceps. You want a flat “toned” tummy but not a “ripped” six pack.
But as you formulate your fitness goals, must you worry about getting too big?
Why do you fear getting bulky? Click the video below to learn why that might be.
Slide 2: Svetlana T / Shutterstock.com
So what does it really take to gain massive muscle definition?
Here are some reasons why you don’t have to worry about getting “too bulky”.
1. Our Bodies Are Different From One Another
The first thing to know is that every human being’s body is not the same. For one, it is more difficult for women to build muscle in the same capacity that men do. Men have more muscle mass while women store more body fat.
Two, one woman’s body frame might be different than the woman next to her. One might have a wider chest while the other has wider hips. It’s important to keep this in mind when setting your goals. When you say you want to look like your favorite celebrity but not like that fitness model remember no one is made the same. Not even genetically. Just because someone looks one way doesn’t mean you will too.
2. Bulking Up Requires a Lot of Testosterone – Which We Don’t Have!
Along with more muscle mass, men carry more of the testosterone hormone than women. This is crucial to know because testosterone increases muscle mass (that thing that makes you look big) when men lift weights. Men and women also store body fat differently.
Although women do carry small pockets of testosterone, the levels are quite small in comparison to men. Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl is normal for women. See this ladies, super super small.
3. It takes a LOT of time and effort to bulk up – it doesn’t “just happen”
In the fitness world, results are not seen overnight. It takes commitment, dedication, and discipline to see any kind of results in general. But for “bulky” muscle, it requires a strict and consistent resistance training routine with heavy weights. With that in mind, a fitness regime of just cardio, calisthenics or even light weights will not result in heavy muscle build. Your biceps will not rips through your t-shirt after a few pushups.
4. Nutrition and Calorie Intake
Just like any other healthy lifestyle, what you eat is just as crucial as the actual workout. When it comes to losing weight, changes to unhealthy eating habits and reducing caloric intake is key. When building big muscles though, the caloric intake increases.
Many people will have to eat more food than they ever have in their whole lives. More body mass equals bigger muscle growth.
So what about those women who are just as “big” as men? One thing that is very important to know is that these women make their bodies look that way for a living. They build big and defined muscles for fitness competitions. The muscles are for show and to be judged. Other women need them to for their sport. Think the ladies of Cross Fit.
Since originally they did not have the same muscle mass, most women have to take testosterone supplements and other muscle building enhancements. When they do, muscle mass increases and body fat gets re-distributed in similar ways as men. More likely than not, you will not be doing this therefore you will not look like them.
So ladies, must you worry about getting “too big” when working out?
Unless you’re interested in taking extreme measures like powerlifting heavy weights day in and day out, eating more calories than usual, and taking muscle enhancements, stop worrying about looking bulky. It’s not going to happen.
But keep this in mind. Incorporating even the lightest of weights to your fitness routine will help you burn more fat.
With that being said, will you still restrain from pumping some iron?
Let me know what you think below.