Getting stronger but not bigger IS possible, and we have the photo evidence to prove it! PLUS… did you know there is a major factor that will determine if you will bulk up at all? Actually, there are several and we are going to tell you about all of them. So then, put aside any hesitancy or reservations you may have about picking up a weight; because now it’s time to learn how to lift and stay lean!
Getting Stronger But Not Bigger- How to Lift and Stay Lean
As we have all been taught, it is true … that “seeing is believing.” One of the many fears us girls have when it comes to lifting, is that we are going to put on a dress for date night and resemble Arnold’s The Terminator. However, that couldn’t be further from the truth.
As a result, we thought that the best way for you to believe anything we are about to tell you about lifting; is if you can see what it really does with your own eyes. Sound good? Awesome, then keep scrolling to see 7 great examples of famous women who lift regularly.
Example Number One
Who: Supermodel and Victoria’s Secret alumni, Lais Ribeiro
Example Number Two
Who: Social media/Reality and developing music artist, India Westbrooks
Example Number Three
Who: Top model and Victoria’s Secret Angel, Jasmine Tookes
Example Number Four
Who: Model, fashion designer and reality superstar, Draya Michele
Example Number Five
Who: Instagram influencer and fitness guru, Massy Arias
Now here’s where the proof is really in the pudding. Remember how we said even when you get older lifting can do you a major favor? Not only are these next drop dead gorgeous ladies both moms; but they straight outdo chicks half their age! Presenting Halle Berry and Nicole Murphy!
Example Number Six
Who: Actress, on screen siren and Academy Award Winner, Halle Berry
Example Number Seven
Who: Model and fitness enthusiast and app owner, Nicole Murphy
Getting Stronger But Not Bigger- How to Lift and Stay Lean (Continued)
So then, did you notice anything about the above women? You know, other than they all have amazing bodies that would even look fabulous in a paper sack? Hopefully you took note that they all are still THIN and are very TONED thanks to LIFTING.
Yes, lifting isn’t an enemy. In fact, it can not only help you lose weight, but keep it off. Muscle burns fat. Time and time again science has proven that when you exercise you are using your muscle groups.
The more you use them the more opportunity to build muscle mass. The resulting muscle tissue will burn more calories, even when you are at rest! According to some research and studies, even 10 pounds of muscle would burn an additional 50 calories in a day spent at rest.
While on the contrast, 10 pounds of fat would burn only 20 calories. That is over 50% less of a calorie burn. So then, which would you rather work to have more fat or more muscle?
Getting Stronger But Not Bigger
Here is where working hard to gain more lean muscle comes into play. If you are able to maintain your muscle mass you will most likely find yourself in the group of people who keep from gaining weight as they get older. However, to maintain your muscle mass you will need to strength train. There is no way or shortcut around it; AND doing only cardio will not do it for you either.
Nevertheless, knowing all of that is wonderful, but if you do not do it out of fear of becoming “bulky” you will do yourself a major disservice. Oftentimes, the bulkiness look occurs when one is eating way too much while lifting weights. A lot of guys do this method in order to look “bigger.” However, it really boils down to one having excess body fat. While a calorie deficit will help you lose excess, when strength training you should never go below a 25% calorie deficit; or you may jeopardize your training from not being able to sustain your diet/workout routine.
If you are someone trying to be leaner the goal should be to add muscle without excess size. This can be achieved by stopping one or two reps before failure. Meaning before you literally cannot do another rep. If you push the muscle past failure and fatiguing you will encourage the muscle to add size. Therefore, your focus should be on gaining more strength while avoiding failure in order to build a more firm as well as dense looking muscle.
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