If you are afraid to lift weights because you are afraid of bulking up, you need to look at how you eat.

Women need to lift and need to lift heavy weight. Lifting doesn’t not bulk up women; it is poor choices that bulk up women when they lift. Or as Dwight Schrute from the Office puts it, “False, it’s not lifting weights that makes women bulky. It’s eating cupcakes that makes women bulky.”

As much as you may want to believe that you can go out Friday and Saturday night and eat and drink whatever you please and then burn it off in the gym simply doesn’t work. This is why most people fail to see their body change, at least change for the better. You can blame the workout program, but it is really the food and lifestyle habits that need changed.

This does not mean you can never enjoy your favorite foods or have a drink, but they do need to be controlled. Cheat 20% of the time and you should be fine that means 20% of your weekly calories come from “bad” foods and the other 80% come from “good” foods. Tracking it this way for a week usually reveals that you are only eating clean 50-60% of the time, here lies the problem.

And what about alcohol? Keep it to no more than six drinks a week and you will be fine. (Just don’t go out and buy bigger wine glasses.)

Here are three tips to ensure you never bulk up:

1. Eat Clean. This means lean proteins, lots of veggies, good quality carbs such as brown rice, sweet potatoes, and whole-wheat pasta (1 cup serving, not 4) make up 80% of your weekly calories.
2. Stop The Latte Habit. Drinking calories is the fastest way to pack on extra weight. Lattes, soda, juices, and sports drinks are loaded with sugar and as little as one or two a day can cause you gain weight.
3. Lift Three Days A Week. Three 45 minute strength training sessions that focus on total body movements will create changes in your body cardio can never do. In a short time people will begin to notice that something has changed and ask what you are doing different because you look amazing. And if you still would like to do some cardio go for it, just make sure you always get your three strength workouts in each week.

Stop worrying about bulking and start lifting!

 

If you are interested in seeing our strength training can change your body, get started with our 6-Week “Strong is the New Sexy” Challenge by clicking the link below.