In response to last week’s column about how it’s possible to achieve a slim waistline by shedding extra belly fat while maintaining curves so to speak, I received some emails from concerned women who would like to just ‘tone up’ without lifting. They are scared that if they lift weights they will somehow morph into bulked up, manly looking beings.
As I have said in previous columns, ladies, lifting weights will not make you bulk up!
Many, if not all, of my female readers along with female gym goers are so afraid of bulking up like a man if they lift weights that they just stay away from it altogether.
It’s a sad scene when I walk into most gyms and see almost all the weights taken up by guys and the majority of cardio equipment claimed by the women. If you’ve never noticed, check it out next time; most times that’s the case. As an international physique competitor and future personal trainer, I know how vital it is for ladies to lift heavy.
In addition to simply staying strong, heavy lifting is one of the ways to increase bone density. It is known that women are at a higher risk of osteoporosis as time goes on. Taking calcium supplements is good, but there is nothing that makes bones strong like lifting weights. In fact, there is a specific biological process that makes your body lay down more bone material in response to the kind of stress that lifters get from heavy resistance training.
Let me reiterate: lifting is good for your bones and your body, and it will not make you look masculine.
Why? It’s simple, women simply do not have enough ‘natural’ testosterone to put on the slabs of muscle like guys, so fear not.
Testosterone and human growth hormone are the two major hormones involved in building muscle. Everyone has them both, but men have way more testosterone than women. In general, women have about 15-20% less concentration of testosterone in their body than men do. Without that extra testosterone, women simply can’t build the big muscles like guys. It’s science.
There are some women who choose to become more masculine and they use chemicals and male hormones. But that degree of muscularity in women doesn’t come by just lifting heavy weights.
Most of these women are usually unnatural professional bodybuilders who use anabolic androgenic steroids, testosterone, and other ergogenic aids for long durations to achieve that level of masculinity.
Toning
Additionally, let me emphasise that there is no such thing as ‘toning’ a muscle or a specific area of the body. No one can change the shape of their muscles; that’s determined by genetics. When women say they want to ‘tone’ something up, what they are actually saying is that they want to lose some body fat, build some muscle, and get tighter and firmer.
Any professional personal trainer or nutritionist knows that the major key to achieving a tight, lean, firm physique, is sound nutritional practices. A six-pack is made in the kitchen, not in the gym, so to speak. Furthermore, in order to build muscle, resistance training loads need to be heavy, with rest periods between 60-90 seconds, and the rep range for each exercise around 6-12.
Using light weights and performing higher reps will not benefit anyone whose goal is to gain muscle and strength. That type of training is good for increasing muscle endurance and Type I (or “slow-twitch”) muscle fibres, but it’s not useful to build more muscle and get stronger.
Conclusion? Lift!
Don’t think that just because you lift heavy and workout hard that you’ll end up looking like a professional woman bodybuilder, because 99.9% of the time, you won’t. Remaining a natural athlete while utilizing a very healthy, nutrient-dense diet, proper supplementation, proper exercise programmes and recovery techniques will help you achieve a lean, firm, tight, athletic body. Chances are this will leave you with increased confidence, elevated mood, attractive curves, and a new outlook in the weight room.
Stay tuned, friends.
If you need help with building muscle or losing fat, shoot me an email: emmersoncampbell@gmail.combell@gmail.com
