Does Lifting Weights Bulk Females?
There is one simple answer to this question… NO!
Many people ask me when I deliver a resistance session that if they carry out the exercises will they increase their muscular bulk? Numerous times I find myself explaining that this is near impossible. Here are the top reasons why women should lift heavy weights:
YOU WILL NOT BULK! Females have 20 times less testosterone than males and therefore bulking up will be near impossible. Testosterone is the hormone that promotes muscular growth and the minuscule levels of this in females allow them to lift heavy weights without bulking.
YOU WILL BURN FAT! The majority of the population are led to believe that long steady amounts of cardio are the key to burning fat. Many people go running 2/3 times a week, the same run, over and over again. These people also find that they are not burning any fat and they wonder why. Intensity is low, near maximum heart rate is never reached and muscle groups are not being hit hard enough.
Lifting weights is key to fat loss. During resistance training, large muscle groups are targeted and worked heavily. The larger the muscle group (quads, glutes, hamstrings etc.) the more the body has to work to supply blood and energy to the muscle, and the higher your metabolic rate will reach. The higher the metabolic rate, the more energy your body is using and they get this energy from burning your fat stores. Furthermore, your muscles will grow, get stronger and in order for your body to repair, grow or just maintain the muscle mass, it needs energy, which is made by burning fat, and the bigger the muscle the more energy is needed.
BURNING FAT WITHOUT EXERCISING! Yes you heard right! As your metabolic rate is now very high the longer it takes to return to its natural state. All this while, your body will be burning fat because you still need the energy due to higher metabolic rate. This is known as Excess Post-Exercise Oxygen Consumption, (EPOC). The more intense the activity, the higher your metabolic rate will rise, and the longer you will be burning fat!
So, lift weights, with intensity, sweat and burn fat! Simple.