Expressing
fear of building muscle and looking like a man by merely hitting the weights is
like me saying “I don’t want to play golf
because I’m afraid I’ll turn pro….”
Nothing
just happens – including building muscle! If your body was destined to
look like a man,than you would probably already know it! Genetics don’t change
over night….
Unless
you have a river of testosterone flowing in your blood, the fear of getting big
is unfounded! Competitive female bodybuilders train at least three hours
a day and perform 20-30 sets PER body part with their womens fitness programs
in hopes of getting a fraction of the size of their male counterparts.
GETTING BIG IS NO EASY TASK FOR A FEMALE… and if it were than you would see Jane swinging from the
vines and swimming with the alligators, not Tarzan!
Simply
put, this myth has no scientific backbone. It is very hard for most men to
build muscle; let alone women. I hear of men who are eating thousands of
calories and lifting heavy weight but don’t put a pound of lean
muscle mass on their bodies. Yet, females are afraid lifting weights will make
them look like a man!
Little-Known FACT
Not only
lifting weight, but lifting heavy weight will give you definition and that
toned look that is desired from EVERY female all over the world.
YOU CANNOT LOOK LIKE A MAN FROM LIFTING HEAVY
WEIGHTS, UNLESS YOU TRY (REALLY HARD) TO DO SO, INJECT TESTOSTERONE INTO YOUR
BUTT OR A GENETIC FREAK!
THE Cold-Hard SCIENCE
First off,
men have 10 to 30 times higher levels of testosterone than females.
Women do
not have a large testosterone production in their body, making it impossible to
build muscle at the same intensity as a male. A male is made up of a lot more
muscle than women. 23% of a women’s weight is muscle,
compared to 40% of a male’s weight.
Women
simply do not have the genetics to build muscle and the women that have done
so, have done so by genetically altering their bodies.
I can
take a guess that most women want a TONED look. When your muscles look etched,
it is because of a low percentage of fat around that muscle.
Toning and muscle
building is one in the same!
There are
3 ways growth occurs in muscles:
• during
resistance training (followed with precise nutrition)
• natural
growth period (such as puberty)
• during
pregnancy
In order
to build lean mass, you must have an excess of calories:
energy in
> energy out
That
said, in order build muscle, you MUST tailor your diet for muscle building.
That applies to women who want to “TONE”.
You have
to first BUILD the muscle in order to have a toned look.
Increase in
CALORIES + lifting heavy = muscle mass
There are
three different body types:
• ectomorph
(naturally thin)
• mesomorph
(naturally muscular)
• endomorph
(naturally broad and thick)
All three
different body types need to eat and train a certain way in order to build
muscle and lose fat.
The issue
here is that there is only so much storage in a muscle. You need to lift heavy
weight in order to increase the size of your muscle.
If, in the
unlikely chance of too much muscle being built, all you would need to do is
drop the weight, and take in less calories.
THE SKINNY
Resistance
training is essential to a balanced and effective training program. You need to
lift heavy in order to build muscle.
You
cannot change your genetics to the degree to look like a man if you are a women
unless you are “trying” to do so by working out at least 2-3 hours a day and
lifting 20-30 sets per body part. I am guessing you don’t do
that? I didn’t think so, so flush that fear down the toilet.
Questions for Flavia? Post
them below. Please keep your questions SPECIFIC to the topic of this
article. Thanks
–Flavia Del Monte
R.N.,
C.P.T., PN Certified
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